Sunflower seeds, kernels, dried: calories and nutrition facts
Values per 100 g (3.5 oz) of edible portion, according to the USDA.
Summary per 100 g
| Nutrient | Per 100 g (3.5 oz) | Per 1 cup (140 g) | % DV* |
|---|---|---|---|
| Calories | 584 cal | 818 cal | 41% |
| Total Fat | 51.5 g | 72.0 g | 92% |
| Saturated Fat | 4.5 g | 6.2 g | 31% |
| Trans Fat | no data | ||
| Cholesterol | 0 mg | 0 mg | 0% |
| Sodium | 9 mg | 13 mg | 1% |
| Total Carbohydrate | 20.0 g | 28.0 g | 10% |
| Dietary Fiber | 8.6 g | 12.0 g | 43% |
| Total Sugars | 2.6 g | 3.7 g | |
| Protein | 20.8 g | 29.1 g | 58% |
| Vitamin D | 0.0 µg | 0.0 µg | 0% |
| Calcium | 78 mg | 109 mg | 8% |
| Iron | 5.3 mg | 7.4 mg | 41% |
| Potassium | 645 mg | 903 mg | 19% |
Full nutrition table
| Nutrient | Per 100 g (3.5 oz) | Per 1 cup (140 g) | % DV* |
|---|---|---|---|
| Calories | 584 cal | 818 cal | 41% |
| Energy (kJ) | 2,445 kJ | 3,423 kJ | |
| Water | 4.7 % | 6.6 % |
| Nutrient | Per 100 g (3.5 oz) | Per 1 cup (140 g) | % DV* |
|---|---|---|---|
| Total Fat | 51.5 g | 72.0 g | 92% |
| Total Carbohydrate | 20.0 g | 28.0 g | 10% |
| Dietary Fiber | 8.6 g | 12.0 g | 43% |
| Total Sugars | 2.6 g | 3.7 g | |
| Protein | 20.8 g | 29.1 g | 58% |
| Nutrient | Per 100 g (3.5 oz) | Per 1 cup (140 g) | % DV* |
|---|---|---|---|
| Saturated Fat | 4.5 g | 6.2 g | 31% |
| Trans Fat | no data | ||
| Cholesterol | 0 mg | 0 mg | 0% |
| Monounsaturated Fat | 18.5 g | 25.9 g | |
| Polyunsaturated Fat | 23.1 g | 32.4 g | |
| Butyric acid (4:0) | 0.00 g | 0.00 g | |
| Caproic acid (6:0) | 0.00 g | 0.00 g | |
| Caprylic acid (8:0) | 0.00 g | 0.00 g | |
| Capric acid (10:0) | 0.00 g | 0.00 g | |
| Lauric acid (12:0) | 0.00 g | 0.00 g | |
| Myristic acid (14:0) | 0.03 g | 0.04 g | |
| Palmitic acid (16:0) | 2.21 g | 3.09 g | |
| Stearic acid (18:0) | 1.69 g | 2.37 g | |
| Palmitoleic acid (16:1) | 0.02 g | 0.03 g | |
| Oleic acid (18:1) | 18.38 g | 25.73 g | |
| Gadoleic acid (20:1) | 0.09 g | 0.12 g | |
| Erucic acid (22:1) | 0.03 g | 0.04 g | |
| Linoleic acid (18:2) | 23.05 g | 32.27 g | |
| Linolenic acid (18:3) | 0.06 g | 0.08 g | |
| Stearidonic acid (18:4) | 0.01 g | 0.02 g | |
| Arachidonic acid (20:4) | 0.00 g | 0.00 g | |
| EPA (20:5 n-3) | 0.01 g | 0.02 g | |
| DPA (22:5 n-3) | 0.00 g | 0.00 g | |
| DHA (22:6 n-3) | 0.00 g | 0.00 g | |
| Nutrient | Per 100 g (3.5 oz) | Per 1 cup (140 g) | % DV* |
|---|---|---|---|
| Sodium | 9 mg | 13 mg | 1% |
| Calcium | 78 mg | 109 mg | 8% |
| Iron | 5.3 mg | 7.4 mg | 41% |
| Potassium | 645 mg | 903 mg | 19% |
| Magnesium | 325 mg | 455 mg | 108% |
| Phosphorus | 660 mg | 924 mg | 74% |
| Zinc | 5.0 mg | 7.0 mg | 64% |
| Copper | 1.80 mg | 2.52 mg | 280% |
| Manganese | 1.95 mg | 2.73 mg | 119% |
| Selenium | 53.0 µg | 74.2 µg | 135% |
| Nutrient | Per 100 g (3.5 oz) | Per 1 cup (140 g) | % DV* |
|---|---|---|---|
| Vitamin D | 0.0 µg | 0.0 µg | 0% |
| Vitamin A (RAE) | 3 µg | 4 µg | 0% |
| Retinol | 0 µg | 0 µg | |
| Vitamin C | 1.4 mg | 2.0 mg | 2% |
| Vitamin E (alpha-tocopherol) | 35.17 mg | 49.24 mg | 328% |
| Vitamin K (phylloquinone) | 0.0 µg | 0.0 µg | 0% |
| Thiamin (vitamin B1) | 1.48 mg | 2.07 mg | 173% |
| Riboflavin (vitamin B2) | 0.36 mg | 0.50 mg | 38% |
| Niacin (vitamin B3) | 8.3 mg | 11.7 mg | 73% |
| Pantothenic acid (vitamin B5) | 1.13 mg | 1.58 mg | 32% |
| Vitamin B6 | 1.35 mg | 1.88 mg | 111% |
| Folate (DFE) | 227 µg | 318 µg | 79% |
| Vitamin B12 | 0.00 µg | 0.00 µg | 0% |
| Choline | 55 mg | 77 mg | 14% |
| Nutrient | Per 100 g (3.5 oz) | Per 1 cup (140 g) | % DV* |
|---|---|---|---|
| Ash | 3.02 g | 4.23 g | |
| Alcohol (ethyl) | 0.0 g | 0.0 g | |
| Caffeine | 0 mg | 0 mg |
*DV = Daily Value, the FDA reference amount for adults (2,000 calories a day). It is not your personal need.
The USDA data has no value for this nutrient in Sunflower seeds, kernels, dried.
Values are for the edible portion, without peel, bone or pit. The weight on your scale may include those parts.
Averages from analyzed samples and published sources. The food in front of you may vary.
Raw or cooked?
100 g of Sunflower seeds, kernels, dried and 100 g of Sunflower seed kernels, dry roasted, unsalted don't have the same calories, because cooking changes the amount of water. Pick the line that matches the state you weighed the food in.
Sunflower seeds, kernels, dried: 584 cal. Sunflower seed kernels, dry roasted, unsalted: 582 cal. Values per 100 g.
Roasting removes a little water, so roasted nuts and seeds are slightly more concentrated per 100 g. There is no reliable yield factor in the USDA data for this case. Per 100 g: 584 kcal raw and 582 kcal roasted or baked.
Questions about Sunflower seeds, kernels, dried
How many calories are in Sunflower seeds, kernels, dried?
Sunflower seeds, kernels, dried has 584 calories per 100 g (3.5 oz), according to the USDA. In 1 cup (140 g), that is 818 calories.
What is the difference between Sunflower seeds, kernels, dried and Sunflower seed kernels, dry roasted, unsalted?
Sunflower seeds, kernels, dried has 584 cal per 100 g and Sunflower seed kernels, dry roasted, unsalted has 582 cal. The difference comes mostly from water: cooking adds or removes water, so the same weight carries different calories.
Where do the values for Sunflower seeds, kernels, dried come from?
From the USDA FoodData Central, SR Legacy dataset (final release, April 2018). The values are averages compiled from laboratory analyses, published literature and calculations.
Do the values apply to the brand I buy?
Not necessarily. These are averages for generic foods. For packaged products, go by the label.
Similar foods
Data source
USDA FoodData Central, SR Legacy (final release, April 2018). FDC ID 170562: “Seeds, sunflower seed kernels, dried”.
Data version: usdasr2018-b6d8398e.