Know what’s on your plate
Sunflower seed kernels
Calories & nutrition
from shell, dry roasted, with salt added
Nutrition facts
Per 100 g% DV- Calories 546 kcal —
- Protein 19.3 g 39%
- Carbohydrate 6.3 g 2%
- Fat 49.8 g 64%
- Saturated fat 5.2 g 26%
- Fibre 9 g 32%
- Sugars 2.7 g —
- Sodium 6008 mg 261%
- Cholesterol 0 mg 0%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 0 µg 0%
- Vitamin C 1.4 mg 2%
- Vitamin D 0 µg 0%
- Vitamin E 26.1 mg 174%
- Vitamin K 2.7 µg 2%
- Thiamin (B1) 0.11 mg 9%
- Riboflavin (B2) 0.25 mg 19%
- Niacin (B3) 7 mg 44%
- Pantothenic acid (B5) 7 mg 141%
- Vitamin B6 0.8 mg 47%
- Folate (B9) 237 µg 59%
- Vitamin B12 0 µg 0%
- Choline 55.1 mg 10%
Minerals
- Calcium 70 mg 5%
- Iron 3.8 mg 21%
- Magnesium 129 mg 31%
- Phosphorus 1155 mg 92%
- Potassium 850 mg 18%
- Zinc 5.3 mg 48%
- Copper 1.8 mg 203%
- Manganese 2.1 mg 92%
- Selenium 79.3 µg 144%
Calories by portion
| Portion | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g | 100 g | 546 | 19.3 g | 6.3 g | 49.8 g |
| 1 × cup | 128 g | 699 | 24.7 g | 8.1 g | 63.7 g |
| 1 × oz | 28.4 g | 155 | 5.5 g | 1.8 g | 14.1 g |
| 1 × package (1.875 oz) yields | 27 g | 147 | 5.2 g | 1.7 g | 13.4 g |
| 2 × cup | 256 g | 1398 | 49.5 g | 16.2 g | 127.5 g |
| ½ × cup | 64 g | 349 | 12.4 g | 4 g | 31.9 g |
| 3 × cup | 384 g | 2097 | 74.2 g | 24.2 g | 191.2 g |
| 4 × cup | 512 g | 2796 | 99 g | 32.3 g | 255 g |
Questions about Sunflower seed kernels
How many calories are in 100 g of Sunflower seed kernels?
100 g of Sunflower seed kernels has 546 kcal, with 19.3 g protein, 6.3 g carbohydrate and 49.8 g fat.
How many calories are in 1 × cup (128 g) of Sunflower seed kernels?
1 × cup (128 g) of Sunflower seed kernels has 699 kcal, with 24.7 g protein, 8.1 g carbohydrate and 63.7 g fat.
How many calories are in 1 × oz (28.4 g) of Sunflower seed kernels?
1 × oz (28.4 g) of Sunflower seed kernels has 155 kcal, with 5.5 g protein, 1.8 g carbohydrate and 14.1 g fat.
How many calories are in 1 × package (1.875 oz) yields (27 g) of Sunflower seed kernels?
1 × package (1.875 oz) yields (27 g) of Sunflower seed kernels has 147 kcal, with 5.2 g protein, 1.7 g carbohydrate and 13.4 g fat.
How many calories are in 2 × cup (256 g) of Sunflower seed kernels?
2 × cup (256 g) of Sunflower seed kernels has 1398 kcal, with 49.5 g protein, 16.2 g carbohydrate and 127.5 g fat.
How many calories are in ½ × cup (64 g) of Sunflower seed kernels?
½ × cup (64 g) of Sunflower seed kernels has 349 kcal, with 12.4 g protein, 4 g carbohydrate and 31.9 g fat.
How many calories are in 3 × cup (384 g) of Sunflower seed kernels?
3 × cup (384 g) of Sunflower seed kernels has 2097 kcal, with 74.2 g protein, 24.2 g carbohydrate and 191.2 g fat.
How many calories are in 4 × cup (512 g) of Sunflower seed kernels?
4 × cup (512 g) of Sunflower seed kernels has 2796 kcal, with 99 g protein, 32.3 g carbohydrate and 255 g fat.
Source: USDA FoodData Central 169417 · per 100 g · carbohydrate per EU label, fibre excluded
