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Nuts & seeds · Nutrition facts

Sunflower Seed Kernels, Dry Roasted, with Salt Added

612 calories and 21 g of protein per 100 g. Reported fiber: 10.3 g.

USDA FoundationPublished Apr 2019

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Seeds, sunflower seed kernels, dry roasted, with salt added

Source category
Nut and Seed Products
Nutrition basis
Per 100 g
Source record
USDA FDC 325524
Publication date
Apr 2019

On a 100 g basis, this record has more protein than 71% of 238 other complete nuts & seeds profiles.

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The source matters

USDA Foundation values draw on analyzed food samples. The composition of a particular item can vary with variety, growing conditions, and preparation.

Read about this dataset
Your portion, your numbers
777calories
in 127 g
NutrientAmountDaily value
Protein26.7 g—
Carbohydrate21.7 g8%
Fat71.2 g91%
Fiber13.1 g47%
Total sugars4 g—
Sodium676 mg29%
Saturated fat6.8 g34%
Potassium875 mg19%
Calcium99 mg8%
Iron6.62 mg37%
Magnesium455 mg108%
Vitamin C0 mg0%
Vitamin D——
Estimated energy from macros
Protein 13%Carbs 10%Fat 77%

Uses 4 kcal/g for protein and carbohydrate, 9 for fat. Fiber, alcohol, and label rounding can make this differ from reported calories.

Daily values use the FDA adult reference for a 2,000-calorie diet. Your needs may differ. A dash means no reported value or no daily value shown.

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Same broad food category

This food: 6.9 g protein in 32.7 g. Choices below have more on this basis.

These are nutrition comparisons, not equivalent ingredients. Check preparation, taste, serving size, and the current package before making a substitution.

Reported variation in the reference data

A food is more than one number.

Where the source reports a minimum and maximum, you can see that range alongside the displayed value.

NutrientDisplayed valueReported minimumReported maximumData points
WaterPer 100 g1.5 g1.21 g1.85 g6
NitrogenPer 100 g3.96 g3.79 g4.3 g6
ProteinPer 100 g21 g20.1 g22.8 g—
Total lipid (fat)Per 100 g56.1 g53.5 g58.3 g6
AshPer 100 g4.3 g3.91 g4.95 g6
Fiber, total dietaryPer 100 g10.3 g9.6 g11 g3
SucrosePer 100 g3.14 g2.84 g3.48 g3
Calcium, CaPer 100 g78 mg69 mg87 mg6

These are source-reported summary fields, not a predicted range for your particular food or a statistical confidence interval.

All 121 reported nutrient values Per 100 g
NutrientAmountUSDA identifier
Water1.5 g1051
Energy (Atwater General Factors)657 kcal2047
Energy (Atwater Specific Factors)612 kcal2048
Energy612 kcal1008
Energy2,560 kj1062
Nitrogen3.96 g1002
Protein21 g1003
Total lipid (fat)56.1 g1004
Total fat (NLEA)52.1 g1085
Ash4.3 g1007
Carbohydrate, by difference17.1 g1005
Carbohydrate, by summation14.9 g1050
Fiber, total dietary10.3 g1079
Sugars, Total NLEA3.14 g1063
Sucrose3.14 g1010
Glucose0 g1011
Fructose0 g1012
Lactose0 g1013
Maltose0 g1014
Galactose0 g1075
Starch1.5 g1009
Calcium, Ca78 mg1087
Iron, Fe5.21 mg1089
Magnesium, Mg358 mg1090
Phosphorus, P750 mg1091
Potassium, K689 mg1092
Sodium, Na532 mg1093
Zinc, Zn6 mg1095
Copper, Cu1.83 mg1098
Manganese, Mn2.89 mg1101
Selenium, Se80.4 µg1103
Vitamin C, total ascorbic acid0 mg1162
Thiamin0.473 mg1165
Riboflavin0.507 mg1166
Niacin6.96 mg1167
Pantothenic acid0.84 mg1170
Vitamin B-60.76 mg1175
Folate, total169 µg1177
Choline, total52 mg1180
Choline, free6.9 mg1194
Choline, from phosphocholine41.7 mg1195
Choline, from phosphotidyl choline0.5 mg1196
Choline, from glycerophosphocholine3 mg1197
Choline, from sphingomyelin0 mg1199
Betaine8.7 mg1198
Vitamin A, RAE1 µg1106
Carotene, beta10 µg1107
Carotene, alpha0 µg1108
Cryptoxanthin, beta1 µg1120
Lycopene0 µg1122
Lutein + zeaxanthin42 µg1123
Vitamin E (alpha-tocopherol)19.6 mg1109
Tocopherol, beta0.99 mg1125
Tocopherol, gamma0.97 mg1126
Tocopherol, delta0.33 mg1127
Tocotrienol, alpha0.05 mg1128
Tocotrienol, beta0 mg1129
Tocotrienol, gamma0 mg1130
Tocotrienol, delta0 mg1131
Vitamin K (phylloquinone)1.2 µg1185
Vitamin K (Dihydrophylloquinone)1.4 µg1184
Vitamin K (Menaquinone-4)0 µg1183
Fatty acids, total saturated5.36 g1258
SFA 4:00 g1259
SFA 6:00 g1260
SFA 8:00 g1261
SFA 10:00 g1262
SFA 11:00 g1335
SFA 12:00 g1263
SFA 14:00.022 g1264
SFA 15:00.009 g1299
SFA 16:02.26 g1265
SFA 17:00.026 g1300
SFA 18:02.14 g1266
SFA 20:00.182 g1267
SFA 22:00.543 g1273
SFA 24:00.184 g1301
Fatty acids, total monounsaturated33.4 g1292
MUFA 14:1 c0 g2009
MUFA 15:10 g1333
MUFA 16:1 c0.029 g1314
MUFA 17:10.026 g1323
MUFA 17:1 c0.026 g2010
MUFA 18:1 c33.2 g1315
MUFA 20:1 c0.146 g2012
MUFA 22:1 c0.002 g1317
MUFA 22:1 n-90.002 g2014
MUFA 24:1 c0.007 g1312
Fatty acids, total polyunsaturated13 g1293
PUFA 18:2 c13 g2016
PUFA 18:2 n-6 c,c13 g1316
PUFA 18:2 CLAs0.006 g1311
PUFA 18:3 c0.061 g2018
PUFA 18:3 n-3 c,c,c (ALA)0.059 g1404
PUFA 18:3 n-6 c,c,c0.002 g1321
PUFA 18:40 g1276
PUFA 20:2 c0 g2026
PUFA 20:2 n-6 c,c0 g1313
PUFA 20:3 c0 g2020
PUFA 20:3 n-30 g1405
PUFA 20:4 n-60 g1406
PUFA 20:3 n-90 g1414
PUFA 20:40.02 g1271
PUFA 20:4c0.02 g2022
PUFA 20:5c0 g2023
PUFA 20:5 n-3 (EPA)0 g1278
PUFA 22:20.005 g1334
PUFA 22:5 c0 g2024
PUFA 22:40 g1411
PUFA 22:5 n-3 (DPA)0 g1280
PUFA 22:6 c0 g2025
PUFA 22:6 n-3 (DHA)0 g1272
Fatty acids, total trans0.297 g1257
Fatty acids, total trans-monoenoic0.213 g1329
TFA 16:1 t0 g1303
TFA 18:1 t0.213 g1304
TFA 22:1 t0 g1305
Fatty acids, total trans-dienoic0.084 g1330
TFA 18:2 t not further defined0.084 g1306
Fatty acids, total trans-polyenoic0 g1331
TFA 18:3 t0 g2019

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Sunflower Seed Kernels From Shell, Dry Roasted, with Salt AddedUSDA SR Legacy · Apr 2019Sunflower Seed Kernels, DriedUSDA SR Legacy · Apr 2019Sunflower Seed Kernels, Dry Roasted, without SaltUSDA SR Legacy · Apr 2019Sunflower Seed Kernels, Oil Roasted, with Salt AddedUSDA SR Legacy · Apr 2019

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