Know what’s on your plate
Sunflower seed kernels
Calories & nutrition facts
dried
Nutrition facts
Per 100 g% DV- Calories 584 kcal —
- Protein 21 g 42%
- Carbohydrate 11 g 4%
- Fat 51 g 66%
- Saturated fat 4.5 g 22%
- Fibre 8.6 g 31%
- Sugars 2.6 g —
- Sodium 9 mg 0%
- Cholesterol 0 mg 0%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 3 µg 0%
- Vitamin C 1.4 mg 2%
- Vitamin D 0 µg 0%
- Vitamin E 35.2 mg 234%
- Vitamin K 0 µg 0%
- Thiamin (B1) 1.5 mg 123%
- Riboflavin (B2) 0.36 mg 27%
- Niacin (B3) 8.3 mg 52%
- Pantothenic acid (B5) 1.1 mg 23%
- Vitamin B6 1.3 mg 79%
- Folate (B9) 227 µg 57%
- Vitamin B12 0 µg 0%
- Choline 55.1 mg 10%
Minerals
- Calcium 78 mg 6%
- Iron 5.3 mg 29%
- Magnesium 325 mg 77%
- Phosphorus 660 mg 53%
- Potassium 645 mg 14%
- Zinc 5 mg 45%
- Copper 1.8 mg 200%
- Manganese 2 mg 85%
- Selenium 53 µg 96%
Calories by portion
| Portion | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g | 100 g | 584 | 21 g | 11 g | 52 g |
| 1 × cup, with hulls, edible yield | 46 g | 269 | 9.6 g | 5.2 g | 24 g |
| 1 × cup | 140 g | 818 | 29 g | 16 g | 72 g |
| 2 × cup, with hulls, edible yield | 92 g | 537 | 19 g | 11 g | 47 g |
| ½ × cup, with hulls, edible yield | 23 g | 134 | 4.8 g | 2.6 g | 12 g |
| 3 × cup, with hulls, edible yield | 138 g | 806 | 29 g | 16 g | 71 g |
| 4 × cup, with hulls, edible yield | 184 g | 1075 | 38 g | 21 g | 95 g |
Similar foods
- Sunflower seeds576 kcal / 100 g
- Watermelon seed kernelsdried557 kcal / 100 g
- Dried pumpkin and squash seed kernels559 kcal / 100 g
- Sesame seed kernelsdried, decorticated631 kcal / 100 g
- Dried safflower seed kernels517 kcal / 100 g
- Pumpkin seedhulled, dried, unsalted538 kcal / 100 g
- Roasted pumpkin and squash seed kernelswithout salt574 kcal / 100 g
- Sunflower seed butter617 kcal / 100 g
- Pine nutsdried675 kcal / 100 g
- Walnut kerneldried709 kcal / 100 g
Questions about Sunflower seed kernels
How many calories are in 100 g of Sunflower seed kernels?
100 g of Sunflower seed kernels has 584 kcal, with 21 g protein, 11 g carbohydrate and 52 g fat.
How many calories are in 1 × cup, with hulls, edible yield (46 g) of Sunflower seed kernels?
1 × cup, with hulls, edible yield (46 g) of Sunflower seed kernels has 269 kcal, with 9.6 g protein, 5.2 g carbohydrate and 24 g fat.
How many calories are in 1 × cup (140 g) of Sunflower seed kernels?
1 × cup (140 g) of Sunflower seed kernels has 818 kcal, with 29 g protein, 16 g carbohydrate and 72 g fat.
How many calories are in 2 × cup, with hulls, edible yield (92 g) of Sunflower seed kernels?
2 × cup, with hulls, edible yield (92 g) of Sunflower seed kernels has 537 kcal, with 19 g protein, 11 g carbohydrate and 47 g fat.
How many calories are in ½ × cup, with hulls, edible yield (23 g) of Sunflower seed kernels?
½ × cup, with hulls, edible yield (23 g) of Sunflower seed kernels has 134 kcal, with 4.8 g protein, 2.6 g carbohydrate and 12 g fat.
How many calories are in 3 × cup, with hulls, edible yield (138 g) of Sunflower seed kernels?
3 × cup, with hulls, edible yield (138 g) of Sunflower seed kernels has 806 kcal, with 29 g protein, 16 g carbohydrate and 71 g fat.
How many calories are in 4 × cup, with hulls, edible yield (184 g) of Sunflower seed kernels?
4 × cup, with hulls, edible yield (184 g) of Sunflower seed kernels has 1075 kcal, with 38 g protein, 21 g carbohydrate and 95 g fat.
Source: USDA FoodData Central 170562 · per 100 g · carbohydrate per EU label, fibre excluded
