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Nuts & seeds · Nutrition facts

Sunflower Seed Kernels, Oil Roasted, without Salt

592 calories and 20.1 g of protein per 100 g. Reported fiber: 10.6 g.

USDA SR LegacyPublished Apr 2019

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Seeds, sunflower seed kernels, oil roasted, without salt

Source category
Nut and Seed Products
Nutrition basis
Per 100 g
Source record
USDA FDC 170564
Publication date
Apr 2019

On a 100 g basis, this record has more protein than 67% of 238 other complete nuts & seeds profiles.

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The source matters

SR Legacy is USDA’s final historical reference release from 2018. It combines analyses, calculations, and literature. The publication date in FoodData Central is not the date every nutrient was measured.

Read about this dataset
Your portion, your numbers
799calories
in 135 g
NutrientAmountDaily value
Protein27.1 g—
Carbohydrate30.9 g11%
Fat69.3 g89%
Fiber14.3 g51%
Total sugars4.2 g—
Sodium4 mg0%
Saturated fat9.5 g48%
Potassium652 mg14%
Calcium117 mg9%
Iron5.78 mg32%
Magnesium171 mg41%
Vitamin C1.5 mg2%
Vitamin D0 µg0%
Estimated energy from macros
Protein 13%Carbs 14%Fat 73%

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: 6.8 g protein in 33.8 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 g1.54 g0.52 g2.08 g5
ProteinPer 100 g20.06 g17.65 g20.86 g2
Total lipid (fat)Per 100 g51.3 g50.99 g51.4 g2
AshPer 100 g4.22 g4.14 g4.44 g2
Sugars, TotalPer 100 g3.11 g2.33 g3.99 g5
SucrosePer 100 g2.37 g1.66 g3.08 g5
GlucosePer 100 g0.74 g0 g2.18 g5
Calcium, CaPer 100 g87 mg85 mg88 mg2

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

All 124 reported nutrient values Per 100 g
NutrientAmountUSDA identifier
Water1.54 g1051
Energy592 kcal1008
Energy2,477 kj1062
Protein20.06 g1003
Total lipid (fat)51.3 g1004
Ash4.22 g1007
Carbohydrate, by difference22.89 g1005
Fiber, total dietary10.6 g1079
Sugars, Total3.11 g2000
Sucrose2.37 g1010
Glucose0.74 g1011
Fructose0 g1012
Lactose0 g1013
Maltose0 g1014
Calcium, Ca87 mg1087
Iron, Fe4.28 mg1089
Magnesium, Mg127 mg1090
Phosphorus, P1,139 mg1091
Potassium, K483 mg1092
Sodium, Na3 mg1093
Zinc, Zn5.21 mg1095
Copper, Cu1.804 mg1098
Manganese, Mn2.08 mg1101
Selenium, Se78.2 µg1103
Vitamin C, total ascorbic acid1.1 mg1162
Thiamin0.32 mg1165
Riboflavin0.28 mg1166
Niacin4.13 mg1167
Pantothenic acid6.942 mg1170
Vitamin B-60.792 mg1175
Folate, total234 µg1177
Folic acid0 µg1186
Folate, food234 µg1187
Folate, DFE234 µg1190
Choline, total55.1 mg1180
Vitamin B-120 µg1178
Vitamin B-12, added0 µg1246
Vitamin A, RAE0 µg1106
Retinol0 µg1105
Carotene, beta5 µg1107
Carotene, alpha0 µg1108
Cryptoxanthin, beta0 µg1120
Vitamin A, IU9 iu1104
Lycopene0 µg1122
Lutein + zeaxanthin0 µg1123
Vitamin E (alpha-tocopherol)36.33 mg1109
Vitamin E, added0 mg1242
Tocopherol, beta1.41 mg1125
Tocopherol, gamma0.46 mg1126
Tocopherol, delta0 mg1127
Tocotrienol, alpha0 mg1128
Tocotrienol, beta0 mg1129
Tocotrienol, gamma0 mg1130
Tocotrienol, delta0 mg1131
Vitamin D (D2 + D3), International Units0 iu1110
Vitamin D (D2 + D3)0 µg1114
Vitamin K (phylloquinone)3.1 µg1185
Fatty acids, total saturated7.068 g1258
SFA 4:00 g1259
SFA 6:00 g1260
SFA 8:00 g1261
SFA 10:00 g1262
SFA 12:00 g1263
SFA 13:00 g1332
SFA 14:00.086 g1264
SFA 15:00.006 g1299
SFA 16:04.218 g1265
SFA 17:00.022 g1300
SFA 18:02.097 g1266
SFA 20:00.146 g1267
SFA 22:00.38 g1273
SFA 24:00.112 g1301
Fatty acids, total monounsaturated8.063 g1292
MUFA 14:10 g1274
MUFA 15:10 g1333
MUFA 16:10.058 g1275
MUFA 16:1 c0.05 g1314
MUFA 17:10.003 g1323
MUFA 18:17.925 g1268
MUFA 18:1 c7.859 g1315
MUFA 20:10.077 g1277
MUFA 22:10 g1279
MUFA 24:1 c0 g1312
Fatty acids, total polyunsaturated34.294 g1293
PUFA 18:234.208 g1269
PUFA 18:2 n-6 c,c34.124 g1316
PUFA 18:30.081 g1270
PUFA 18:3 n-3 c,c,c (ALA)0.076 g1404
PUFA 18:3 n-6 c,c,c0.006 g1321
PUFA 18:40 g1276
PUFA 20:2 n-6 c,c0.005 g1313
PUFA 20:30 g1325
PUFA 20:40 g1271
PUFA 20:5 n-3 (EPA)0 g1278
PUFA 22:5 n-3 (DPA)0 g1280
PUFA 22:6 n-3 (DHA)0 g1272
Fatty acids, total trans0.158 g1257
Fatty acids, total trans-monoenoic0.074 g1329
TFA 16:1 t0.008 g1303
TFA 18:1 t0.066 g1304
TFA 18:2 t not further defined0.084 g1306
Fatty acids, total trans-polyenoic0.084 g1331
Cholesterol0 mg1253
Tryptophan0.306 g1210
Threonine0.817 g1211
Isoleucine1.003 g1212
Leucine1.461 g1213
Lysine0.825 g1214
Methionine0.435 g1215
Cystine0.397 g1216
Phenylalanine1.029 g1217
Tyrosine0.587 g1218
Valine1.158 g1219
Arginine2.116 g1220
Histidine0.556 g1221
Alanine0.984 g1222
Aspartic acid2.153 g1223
Glutamic acid4.912 g1224
Glycine1.286 g1225
Proline1.04 g1226
Serine0.947 g1227
Alcohol, ethyl0 g1018
Caffeine0 mg1057
Theobromine0 mg1058

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

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