Nuts & seeds
Sunflower seed kernels (dried) Nutrition Facts
USDA description: Seeds, sunflower seed kernels, dried
Per 100 g, Sunflower seed kernels (dried) provides 584 calories. A typical portion, 1 cup (46 g), has 269 calories, 9.6 g protein, 9.2 g carbs and 24 g fat.
- calories
- 584
- protein
- 21 g
- carbs
- 20 g
- fat
- 51 g
Per 100 g.
Calories and macros per serving
Serving weights are USDA's own for this record; each value is the per-100 g amount scaled to that weight. % = share of the FDA Daily Value.
| Serving | Calories | Protein | Carbs | Fat | Fiber | Sugars |
|---|---|---|---|---|---|---|
| 100 g | 58429% | 21 g42% | 20 g7% | 51 g66% | 8.6 g31% | 2.6 g |
| 1 cup, with hulls, edible yield46 g | 26913% | 9.6 g19% | 9.2 g3% | 24 g30% | 4 g14% | 1.2 g |
| 1 cup140 g | 81841% | 29 g58% | 28 g10% | 72 g92% | 12 g43% | 3.7 g |
Calories in kcal. n/r = not reported for this food.
How Sunflower seed kernels ranks among nuts and seeds
Rank 1 = the most of that nutrient among the nuts and seeds on CalorieExplorer. Per 200 kcal shows nutrient density: how much you get for the same calories.
| Nutrient | Per 100 g | Per 200 kcal |
|---|---|---|
| Protein | 21 g#3 of 16 nuts and seeds | 7.1 g#4 of 16 nuts and seeds |
| Fiber | 8.6 g#8 of 16 nuts and seeds | 2.9 g#7 of 16 nuts and seeds |
| Potassium | 645 mg#6 of 16 nuts and seeds | 221 mg#7 of 16 nuts and seeds |
| Calcium | 78 mg#9 of 16 nuts and seeds | 27 mg#9 of 16 nuts and seeds |
| Iron | 5.3 mg#6 of 16 nuts and seeds | 1.8 mg#6 of 16 nuts and seeds |
| Magnesium | 325 mg#5 of 16 nuts and seeds | 111 mg#5 of 16 nuts and seeds |
| Vitamin C | 1.4 mg#9 of 16 nuts and seeds | 0.48 mg#9 of 16 nuts and seeds |
| Vitamin A | 3 µg#2 of 14 nuts and seeds | 1 µg#3 of 14 nuts and seeds |
Macronutrient Breakdown
Compared with the median of nuts and seeds
Per 100 g; median of the 15 nuts and seeds with a value.
- Calories
- Sunflower seed kernels: 584 kcalmedian: 560 kcal
- Protein
- Sunflower seed kernels: 21 gmedian: 17 g
- Carbs
- Sunflower seed kernels: 20 gmedian: 22 g
- Fat
- Sunflower seed kernels: 51 gmedian: 48 g
- Fiber
- Sunflower seed kernels: 8.6 gmedian: 6.7 g
Vitamins and minerals
| Nutrient | Per 100 g | %DV | Per 1 cup (46 g) | %DV |
|---|---|---|---|---|
| Saturated fat | 4.5 g | 22% | 2 g | 10% |
| Cholesterol | 0 mg | 0% | 0 mg | 0% |
| Sodium | 9 mg | <1% | 4.1 mg | <1% |
| Vitamin D | 0 µg | 0% | 0 µg | 0% |
| Calcium | 78 mg | 6% | 36 mg | 3% |
| Iron | 5.3 mg | 29% | 2.4 mg | 13% |
| Potassium | 645 mg | 14% | 297 mg | 6% |
| Vitamin A (RAE) | 3 µg | <1% | 1.4 µg | <1% |
| Vitamin C | 1.4 mg | 2% | 0.64 mg | 1% |
| Vitamin E | 35 mg | 234% | 16 mg | 108% |
| Vitamin K | 0 µg | 0% | 0 µg | 0% |
| Thiamin (B1) | 1.5 mg | 123% | 0.68 mg | 57% |
| Riboflavin (B2) | 0.36 mg | 27% | 0.16 mg | 13% |
| Niacin (B3) | 8.3 mg | 52% | 3.8 mg | 24% |
| Vitamin B6 | 1.3 mg | 79% | 0.62 mg | 36% |
| Folate (approx.) | 227 µg | 57% | 104 µg | 26% |
| Vitamin B12 | 0 µg | 0% | 0 µg | 0% |
| Phosphorus | 660 mg | 53% | 304 mg | 24% |
| Magnesium | 325 mg | 77% | 150 mg | 36% |
| Zinc | 5 mg | 45% | 2.3 mg | 21% |
| Selenium | 53 µg | 96% | 24 µg | 44% |
| Copper | 1.8 mg | 200% | 0.83 mg | 92% |
| Manganese | 2 mg | 85% | 0.9 mg | 39% |
Not reported in this USDA record: Trans fat.
Source: U.S. Department of Agriculture, FoodData Central, FDC ID 170562 (SR Legacy, April 2018 final release). Values per 100 g as published in that record, imported 2026-03-13; serving weights from the same record, retrieved 2026-10-13.
% Daily Value: FDA Daily Values (2016 Nutrition Facts label rule, 21 CFR 101.9), adults and children 4+. Ranks compare the foods of the same category on this site. How we calculate.
Last updated . Values are averages for the food as described; brands, varieties and cooking change them. Not medical advice.