Nutrition Facts and Calories in Seeds, sunflower seed kernels, dried

Nutrition Facts Category:

Nut and Seed Products

Serving Size:
100 g
See the tables below for Seeds, sunflower seed kernels, dried nutrition facts and calories in Seeds, sunflower seed kernels, dried. For a new serving size, enter the value in the box below and press 'rescale' for a different amount of Seeds, sunflower seed kernels, dried.

Nutrition Facts

Serving Size 100 g
Amount per Serving
Calories 584.0 Calories from Fat 431
% Daily Value * 
  Total Fat  51.5 g 79%
  Saturated Fat  4.5 g 22%
  Trans Fat  -
  Cholesterol  0.0 mg
  Sodium  9.0 mg 0%
  Total Carbohydrate  20.0 g 7%
  Dietary Fiber  8.6 g 34%
  Sugars   2.6 g
  Protein  20.8 g 42%
Vitamin A 1%
Vitamin C 2%
Calcium 8%
Iron 29%
Thiamin 100%
Riboflavin 24%
Niacin 42%
Vitamin B6 65%
Folate 57%
Phosphorus 66%
Zinc 33%
Magnesium 81%
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Nutrition Summary

Positive Facts:
This serving of Seeds, sunflower seed kernels, dried is a good source of Protein, Dietary Fiber, Iron, Magnesium, Phosphorus, Zinc, Copper, Manganese, Selenium, Vitamin E, Thiamin and Riboflavin.

Negative Facts:
This serving of Seeds, sunflower seed kernels, dried has high Total Fat.
Please note the percent daily values are based on a 2,000 calorie diet. The US Food and Nutrition Board (FNB) has a slightly different recommendation which can be accessed from our recommended dietary allowance calculator.

To estimate your calories burned and determine whether a 2,000 calorie diet is appropriate, we have a calories burned calculator which can calculate your total daily and weekly calories burned.

Seeds, sunflower seed kernels, dried: Serving Size




Energy584.0 kcal 29%
Total Fat51.5 g 79%
Saturated Fat4.5 g 22%
Trans Fat-
Mono-unsaturated Fat18.5 g
Polyunsaturated Fat23.1 g
Cholesterol0.0 mg 0%
Carbohydrate20.0 g 7%
Total Sugars2.6 g
Protein20.8 g 42%
Dietary Fiber8.6 g 34%
Sodium9.0 mg 0%
Calcium78.0 mg 8%
Iron5.2 mg 29%
Vitamin A, RAE3.0 mcg
Vitamin C1.4 mg 2%
Water4.7 g

 Protein and amino acids

Protein20.8 g 42%
Tryptophan0.3 g
Threonine0.9 g
Isoleucine1.1 g
Leucine1.7 g
Lysine0.9 g
Methionine0.5 g
Cystine0.5 g
Phenylalanine1.2 g
Tyrosine0.7 g
Valine1.3 g
Arginine2.4 g
Histidine0.6 g
Alanine1.1 g
Aspartic acid2.4 g
Glutamic acid5.6 g
Glycine1.5 g
Proline1.2 g
Serine1.1 g


Carbohydrate20.0 g 7%
Dietary Fiber8.6 g 34%
Total Sugars2.6 g
Sucrose2.5 g


Cholesterol0.0 mg 0%
Phytosterols534.0 mg


Alcohol, ethyl0.0 g
Water4.7 g
Energy584.0 kcal 29%
Caffeine0.0 mg
Theobromine0.0 mg


Vitamin A, IU50.0 IU 1%
Retinol0.0 mcg
Vitamin A, RAE3.0 mcg
Alpha Carotene0.0 mcg
Beta Carotene30.0 mcg
Beta Cryptoxanthin0.0 mcg
Lycopene0.0 mcg
Beta Tocopherol1.2 mg
Vitamin C1.4 mg 2%
Vitamin D0.0 IU 0%
Vitamin D2-
Vitamin D3-
Vitamin E35.2 mg 117%
Beta Tocopherol1.2 mg
Gamma Tocopherol0.4 mg
Delta Tocopherol0.0 mg
Thiamin1.5 mg 100%
Riboflavin0.4 mg 24%
Niacin8.3 mg 42%
Vitamin B-61.3 mg 65%
Total Folate227.0 ug 57%
Folic acid0.0 ug
Food Folate227.0 ug
DFE Folate227.0 ug
Vitamin B-120.0 ug 0%
Pantothenic acid1.1 mg 11%
Vitamin K0.0 ug 0%


Calcium78.0 mg 8%
Iron5.2 mg 29%
Magnesium325.0 mg 81%
Phosphorus660.0 mg 66%
Potassium645.0 mg 18%
Sodium9.0 mg 0%
Zinc5.0 mg 33%
Copper1.8 mg 90%
Manganese1.9 mg 95%
Selenium53.0 mcg 76%

 Fats and Fatty Acids

Total Fat51.5 g 79%
Trans Fat-
Saturated Fat4.5 g 22%
Mono-unsaturated Fat18.5 g
Polyunsaturated Fat23.1 g
4:00.0 g
6:00.0 g
8:00.0 g
10:00.0 g
12:00.0 g
14:00.0 g
16:02.2 g
18:01.7 g
20:00.1 g
18:1 undifferentiated18.4 g
18:2 undifferentiated23.1 g
18:3 undifferentiated0.1 g
20:4 undifferentiated0.0 g
22:6 n-30.0 g
22:00.3 g
14:10.0 g
16:1 undifferentiated0.0 g
18:40.0 g
20:10.1 g
20:5 n-30.0 g
22:1 undifferentiated0.0 g
22:5 n-30.0 g
15:00.0 g
17:00.0 g
24:00.1 g
16:1 t-
18:1 t-
22:1 t-
18:2 t not further defined-
18:2 i-
18:2 t,t-
18:2 CLAs-
24:1 c0.0 g
20:2 n-6 c,c0.0 g
16:1 c-
18:1 c-
18:2 n-6 c,c-
22:1 c-
18:3 n-6 c,c,c-
17:10.0 g
20:3 undifferentiated0.0 g
Trans-monoenoic Fat-
Trans-polyenoic Fat-
15:10.0 g
18:3 n-3 c,c,c
20:3 n-6
20:4 n-6
22:40.0 g

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