Welcome to the nutritional iron content in 7 different types of sunflower seeds, ranging from 6.81 mg to 3.8 mg per 100g. The basic type of sunflower seeds is Seeds, sunflower seed kernels, dried, where the amount of iron in 100g is 5.25 mg. For the 100g serving of Seeds, sunflower seed kernels, dried, the RDA iron percentage is 38 %. This is based on the levels for the recommended daily allowance or RDA for a mature adult for iron which is 14 mg.

Top five sunflower seeds products high in iron

Below is a summary list for the top five sunflower seeds items ranked by the amount or level of iron in 100g. At the bottom of the page is the full list for the 7 different types of sunflower seeds based on the content in different servings in grams and oz (and other serving sizes).

1. Seeds, sunflower seed kernels, toasted, without salt : 6.81mg (49%RDA)
2. Seeds, sunflower seed kernels, toasted, with salt added : 6.81mg (49%RDA)
3. Seeds, sunflower seed kernels, dried : 5.25mg (38%RDA)
4. Seeds, sunflower seed kernels, oil roasted, without salt : 4.28mg (31%RDA)
5. Seeds, sunflower seed kernels, oil roasted, with salt added : 4.28mg (31%RDA)

Following on from the five top sunflower seeds items or products containing iron we have a more comprehensive break down of Seeds, sunflower seed kernels, dried, and the highest item containing iron which is Seeds, sunflower seed kernels, toasted, without salt. Furthermore we provide a comparison of average values, median values and lowest values along with a comparison with other food groups and assess the effects of storage and preparation on sunflower seeds. Our aim is to provide a comprehensive analysis of the iron content in sunflower seeds.

Seeds, sunflower seed kernels, dried - Nutritional Content and Chart

The full nutrition content, RDA percentages and levels for Seeds, sunflower seed kernels, dried should be considered along with the iron content. This food profile is part of our list of food and drinks under the general group Nut and Seed Products.Other important and iron related nutrients are Calories, Protein, Fat and Carbohydrate. For this 100g serving in your diet, the amount of Calories is 584 kcal (29% RDA), the amount of Protein is 20.78 g (37% RDA), the amount of Fat is 51.46 g (79% RDA) and the amount of Carbohydrate is 20 g (15% RDA). The nutritional content and facts for 100g, which includes Calories, Protein, Fat and Carbohydrate is shown in the RDA chart below as percentages of the recommended daily allowance along with the iron levels in sunflower seeds.

iron and nutrition facts in sunflower seeds per 100g

Our proprietary nutritional density score gives a nutritional value out of 100 based on 9 different vitamins, minerals and macro nutrients. Seeds, sunflower seed kernels, dried has a nutritional value score of 16 out of 100.Comparing the iron content and the nutritional density in 100g for Seeds, sunflower seed kernels, dried; We class this as a high iron content item.In terms of overall nutritional value we class this as an item with a medium nutritional density value.

Comparing iron in sunflower seeds vs spinach

The amount of iron in spinach is 2.7 mg per 100g.As iron percentage of the RDA this is 19 %. Comparing with Seeds, sunflower seed kernels, dried, in 100g contains 5.25 mg of iron. As a percentage of the RDA this is 38 %. Therefore, Seeds, sunflower seed kernels, dried has 2.55 mg more iron than spinach. In terms of iron percentage this is 94 % more iron. Spinach has an overall nutritional value score of 68 out of 100, whereas Seeds, sunflower seed kernels, dried has a nutritional value score of 16 out of 100.

The highest content of iron in the food items under the general description or type of sunflower seeds, is Seeds, sunflower seed kernels, toasted, without salt with 6.81 mg of iron per 100g. Comparing spinach with Seeds, sunflower seed kernels, toasted, without salt; Seeds, sunflower seed kernels, toasted, without salt has 4.11 mg more iron than spinach. In terms of iron percentage this is 152 % more iron.

Amount of iron per 100 Calories

100 calories of seeds, sunflower seed kernels, dried is a serving size of 0.17 g, and the amount of Iron is 0.9 mg (6.51% RDA). Other important and related nutrients and macronutrients such as Fat, in 100 Calories are as follows; Protein 3.56 g (6.34% RDA), Fat 8.81 g (13.53% RDA), Carbohydrate 3.42 g (2.57% RDA). This is shown in the iron RDA percentage chart below, based on 100 Calories, along with the other important nutrients and macro nutrients.

Content per Typical Serving Size 1 cup, with hulls, edible yield (or 46 g)

For the food Seeds, sunflower seed kernels, dried the typical serving size is 1 cup, with hulls, edible yield (or 46 g) which contains 2.42 mg of Iron. The iron percentage of the recommended daily value for this serving is 17 %.

To give 100% of the RDA, 5.9 servings of the typical serving size 1 cup, with hulls, edible yield (or 46 g) give the complete RDA. In terms of the gram weight and total content for this serving the Calories content is 268.64 kcal, the Protein content is 9.56 g, the Fat content is 23.67 g and the Carbohydrate content is 9.2 g. The percentages are shown below in the iron chart, for the typical serving of iron and the related and important nutritional values.iron and nutritional content in sunflower seeds

Macronutrients in Seeds, sunflower seed kernels, dried


The amount of protein, fat and carbs from this food described above is measured in grams per 100g and grams in a typical serving size (in this case 1 cup, with hulls, edible yield or 46 g), although it is also useful to give the number of calories from protein, fat and carbohydrate which are the most important macronutrients. For this serving in your diet here are the macronutrient calories. From protein the number of calories is 33.2 (kcal).The number of calories from Fat is 198.1 (kcal).The total calories from carbohydrate is 37.4 (kcal).iron, calories and nutritional content in sunflower seeds

Milligrams of iron in sunflower seeds (per 100g)

This list of 7 types of sunflower seeds, is brought to you by www.dietandfitnesstoday.com and ranges from Seeds, sunflower seed kernels, toasted, without salt through to Seeds, sunflower seed kernels, dry roasted, with salt added where all food items are ranked by the content or amount per 100g. The nutritional iron content can be scaled by the amount in grams, oz or typical serving sizes. Simply click on a food item or beverage from the list at the bottom of the page to give a full dietary nutritional breakdown to answer the question how much iron in sunflower seeds.

The list below gives the total iron content in the 7 items from the general description 'sunflower seeds' each of which show the iron amount as well as Calories, Protein, Fat and Carbohydrate. Below, is the top 7 food items shown in the iron chart. This gives a quick and easy dietary comparison for the different items, where each item is listed at the bottom of the page with a nutritional summary.

sunflower seeds iron per 100g

The corresponding nutritional value for sunflower seeds based on our density score out of 100 (ranked by the amount of iron per 100g) is shown in the below nutritional density chart. sunflower seeds iron per 100g

The corresponding Calories for sunflower seeds ranked by the amount of iron per 100g is shown below in the sunflower seeds calories chart. sunflower seeds iron per 100g

Average Content for sunflower seeds

The average (or more correctly the arithmetic mean) amount of iron contained in 100g of sunflower seeds, based on the list below of 7 different items under the general description of sunflower seeds, is 5.00 mg of iron. This average value corresponds to 35.71 % of the recommended dietary allowance (or RDA) in your diet. The averages for the different nutrients are as follows; the average amount of Calories is 595.71 kcal, the average amount of Protein is 19.14 g, the average amount of Fat is 52.47 g and the average amount of Carbohydrate is g.

Median Amount

The median value of Iron is found in Seeds, sunflower seed kernels, oil roasted, without salt which in 100g contains 4.28 mg of Iron. This corresponds to 31 % of the recommended daily allowance. For this serving the amount of Calories is 592 kcal, the amount of Protein is 20.06 g, the amount of Fat is 51.3 g and the amount of Carbohydrate is 22.89 g.

Highest iron Content per 100g

Using the list below for the 7 different sunflower seeds nutrition entries in our database, the highest amount of iron is found in Seeds, sunflower seed kernels, toasted, without salt which contains 6.81 mg of iron per 100g. The associated percentage of RDA is 49 %. For this 100g serving the Calories content is 619 kcal, the Protein content is 17.21 g, the Fat content is 56.8 g, the Carbohydrate content is 20.59 g.

The lowest amount of iron is in Seeds, sunflower seed kernels, dry roasted, with salt added which in 100g contains 3.8 mg of iron. This gives as percentage of the recommended daily allowance 27 % of the RDA. For this 100g serving the amount of Calories is 582 kcal, the amount of Protein is 19.33 g, the amount of Fat is 49.8 g, the amount of Carbohydrate is 24.07 g.

The difference between the highest and lowest values gives a iron range of 3.01 mg per 100g. The range for the other nutrients are as follows; 37 kcal for Calories, 2.12 g for Protein, 7 g for Fat, 0 g for Carbohydrate.

Highest Amount of iron per Serving

Please remember that the above gives an accurate value in 100g for high iron foods in your diet. For example 100g of Seeds, sunflower seed kernels, dried contains 5.25 mg of iron. However, there are other factors to consider when you are assessing your nutritional requirements. You should also take into account portion sizes when you are considering the iron nutritional content.

The food with the highest iron content per typical serving is Seeds, sunflower seed kernels, toasted, with salt added which contains 9.13 mg in 1 cup (or 134 g). The percentage of the recommended daily value for this serving is 65 %. For this serving the Calories content is 829.46 kcal, the Protein content is 23.06 g, the Fat content is 76.11 g and the Carbohydrate content is 27.59 g.

Nutritional Information Summary

From the list below you can find a full nutrition facts breakdown for all foods containing iron which can be scaled for different servings and quantities. We have also sorted our complete nutritional information and vitamin database of over 7000 foods, to give a list of high iron foods.


Sunflower seeds List, iron Content per 100g

1. Seeds, sunflower seed kernels, toasted, without salt - Iron
  Nutritional Value : 14 / 100     food group - Nut and Seed Products
  Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
  Profile for a 100g serving :
  6.81 mg (49%)619 kcal (31%)20.59 g (16%)56.8 g (87%)17.21 g (31%)
  Typical Serving size of 1 cup (or 134g):
   9.13 mg (65%) 829.46 kcal (41%) 27.59 g (21%) 76.11 g (117%) 23.06 g (41%)
  Other serving sizes 1 oz (or 28.35g):
  1.93 mg (14%) 175.49 kcal (9%) 5.84 g (4%) 16.1 g (25%) 4.88 g (9%)
2. Seeds, sunflower seed kernels, toasted, with salt added - Iron
  Nutritional Value : 14 / 100     food group - Nut and Seed Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  6.81 mg (49%)619 kcal (31%)20.59 g (16%)56.8 g (87%)17.21 g (31%)
  Typical Serving size of 1 cup (or 134g):
   9.13 mg (65%) 829.46 kcal (41%) 27.59 g (21%) 76.11 g (117%) 23.06 g (41%)
  Other serving sizes 1 oz (or 28.35g):
  1.93 mg (14%) 175.49 kcal (9%) 5.84 g (4%) 16.1 g (25%) 4.88 g (9%)
3. Seeds, sunflower seed kernels, dried - Iron
  Nutritional Value : 16 / 100     food group - Nut and Seed Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  5.25 mg (38%)584 kcal (29%)20 g (15%)51.46 g (79%)20.78 g (37%)
  Typical Serving size of 1 cup, with hulls and edible yield (or 46g):
   2.42 mg (17%) 268.64 kcal (13%) 9.2 g (7%) 23.67 g (36%) 9.56 g (17%)
  Other serving sizes 1 cup (or 140g):
  7.35 mg (53%) 817.6 kcal (41%) 28 g (22%) 72.04 g (111%) 29.09 g (52%)
4. Seeds, sunflower seed kernels, oil roasted, without salt - Iron
  Nutritional Value : 16 / 100     food group - Nut and Seed Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  4.28 mg (31%)592 kcal (30%)22.89 g (18%)51.3 g (79%)20.06 g (36%)
  Typical Serving size of 1 cup (or 135g):
   5.78 mg (41%) 799.2 kcal (40%) 30.9 g (24%) 69.26 g (107%) 27.08 g (48%)
  Other serving sizes 1 oz (or 28.35g):
  1.21 mg (9%) 167.83 kcal (8%) 6.49 g (5%) 14.54 g (22%) 5.69 g (10%)
5. Seeds, sunflower seed kernels, oil roasted, with salt added - Iron
  Nutritional Value : 16 / 100     food group - Nut and Seed Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  4.28 mg (31%)592 kcal (30%)22.89 g (18%)51.3 g (79%)20.06 g (36%)
  Typical Serving size of 1 cup (or 135g):
   5.78 mg (41%) 799.2 kcal (40%) 30.9 g (24%) 69.26 g (107%) 27.08 g (48%)
  Other serving sizes 1 oz (or 28.35g):
  1.21 mg (9%) 167.83 kcal (8%) 6.49 g (5%) 14.54 g (22%) 5.69 g (10%)
6. Seeds, sunflower seed kernels, dry roasted, without salt - Iron
  Nutritional Value : 16 / 100     food group - Nut and Seed Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  3.8 mg (27%)582 kcal (29%)24.07 g (19%)49.8 g (77%)19.33 g (35%)
  Typical Serving size of 1 cup (or 128g):
   4.86 mg (35%) 744.96 kcal (37%) 30.81 g (24%) 63.74 g (98%) 24.74 g (44%)
  Other serving sizes 1 oz (or 28.35g):
  1.08 mg (8%) 165 kcal (8%) 6.82 g (5%) 14.12 g (22%) 5.48 g (10%)
7. Seeds, sunflower seed kernels, dry roasted, with salt added - Iron
  Nutritional Value : 16 / 100     food group - Nut and Seed Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  3.8 mg (27%)582 kcal (29%)24.07 g (19%)49.8 g (77%)19.33 g (35%)
  Typical Serving size of 1 cup (or 128g):
   4.86 mg (35%) 744.96 kcal (37%) 30.81 g (24%) 63.74 g (98%) 24.74 g (44%)






iron and Nutritional Values - Top 221 Foods

Vegetables

leeks, turnip greens, swiss chard, mustard greens, yams, fennel, artichokes, broccoli, cauliflower, kale, green beans, brussel sprouts, cabbage, sweet potato, a potato, carrots, lettuce, iceberg lettuce, spinach, shiitake mushrooms, celery, salad, mushrooms, potatoes, baked potato, onions, asparagus, pumpkin, radishes, taro, turnips, okra, rhubarb, sweet corn, cowpeas, seaweed, broadbeans

Fruits

a banana, an apple, an orange, a peach, apricots, butternut squash, lemon, grapes, watermelon, strawberries, green grapes, kiwi, blueberries, zucchini, figs, honeydew, eggplant, dates, olives, a pear, coconut, cranberries, pomegranate, a mango, pineapple, cherries, cantaloupe, grapefruit, tangerine, nectarines, raisins, plums, tomatoes, chili peppers, chilis, peppers, avocado, cucumber, summer squash, winter squash, papaya, prunes, fruit salad, persimmons

Seafood

salmon, cod, sardines, shrimp, tuna, fish, tuna salad, halibut, sea bass, scallops, crab, lobster, oysters, herring, haddock, halibut, mackerel, pike, pollock, trout

Drinks

coffee, apple juice, cranberry juice, red wine, skim milk, white wine, wine, milk, beer, alcohol, coke, soy milk, whole milk, prune juice, tea, a shake, coconut milk, orange juice, energy drinks, soft drinks, grapefruit juice, lemon juice, lemonade

Nuts and Seeds

chia seeds, sunflower seeds, pecans, pumpkin seeds, hazelnuts, nuts, almonds, sesame seeds, walnuts, cashews, peanuts, chestnuts, coconut meat, ginkgo nuts, mixed nuts, macadamia nuts

Beans and Lentils

soybeans, pinto beans, kidney beans, lentils, black beans, lima beans, navy beans, beets, beans, garbanzo beans, baked beans

Meat

beef, steak, deer, bacon, chicken, fried chicken, turkey, turkey breast, chicken breast, meatloaf, ham, lamb, sausages, chicken light meat, chicken dark meat, chicken leg, fried chicken, roasted chicken, chicken thigh, chicken wings, duck, goose, pheasant, quail, pigeon, turkey light meat, turkey dark meat, turkey breast, turkey leg, turkey wing, emu, ostrich, frankfurter, pate, pork sausage, salami, bratwurst, pork loin, ground pork, lamb shank, veal, bison, beef liver, beef ribs

Fast Foods

french fries, pizza, a slice of pizza, hot dog, hamburger, a cheeseburger, a big mac

Dairy and Cheese

ricotta, yogurt, cottage cheese, an egg, egg whites, goats cheese, cheddar, cheddar cheese, cheese, hard boiled egg, feta cheese, mozzarella, low fat yogurt

Bread, Rice, Grains and Pasta

rye, millet, flaxseed, barley, buckwheat, whole wheat bread, a bagel, white bread, bread, quinoa, corn, spaghetti, rice, pasta, brown rice, white rice, cooked egg, mexican cheese, fruit yogurt

Spreads, Sauces and Herbs

hummus, mayonnaise, butter, peanut butter, soy sauce, thyme, basil, rosemary, pepper, coriander, dill, parsley, spices, chili sauce

Sweets, Desserts and Snacks

popcorn, chips, nachos, a granola bar, saltine crackers, cheesecake, jello, ice cream, doughnuts, chocolate, puddings, frozen yogurt, a snickers bar, croissants, danish pastry, english muffins, blueberry muffins, pie, pop tarts, coffeecake, crackers, potato chips, rice cakes, tortilla chips, fudge, puddings, syrups, dark chocolate, sundae, pretzels, pop tarts

Breakfast Cereal

granola, cheerios, oatmeal, kelloggs cereals, general mills cereals

Miscellaneous

spirulina, honey, sugar, brown sugar, tofu, olive oil, garlic, tempeh, oats, salad dressing, tomato soup, mushroom soup, chicken soup, vegetable soup, infant formula, cooking oil, shortening, fish oil, soybean oil, soy protein, gravy, raisins, currants, balsam pear, succotash, macaroni, egg noodles, japanese noodles, macaroni and cheese, burrito