Nuts and seeds
Sunflower seeds, dried
Per 100 g
- Calories
- 584 kcal
- Protein
- 21 g
- Fiber
- 8.6 g
- Fat
- 51 g
High fat 74% of its calories come from fat. Our scale
High calorie5.8 kcal per gram
High calorie
This food has 5.8 kcal per gram (584 kcal per 100 g). The US CDC calls foods of 4 to 9 kcal per gram "high energy dense" (medium 1.5 to 4, low 0.6 to 1.5, very low under 0.6). No US or EU food label rule defines "high calorie", so we use the CDC's scale. Source: CDC, Low-Energy-Dense Foods and Weight Management (2008), archived copy, 7 May 2024. More in calorie density.
All nutrients
Per 100 g of sunflower seeds, dried. % Daily Value is for an adult, US FDA values.
Macronutrients
| Nutrient | Per 100 g | % DV |
|---|---|---|
| Carbohydrates | 20 g | 7% |
| Protein | 21 g | 42% |
| Fat | 51 g | 66% |
| Water | 4.7 g |
Carbohydrates
| Nutrient | Per 100 g | % DV |
|---|---|---|
| Fiber | 8.6 g | 31% |
| Sugars | 2.6 g |
Essential amino acids
| Nutrient | Per 100 g |
|---|---|
| Histidine | 0.63 g |
| Isoleucine | 1.1 g |
| Leucine | 1.7 g |
| Lysine | 0.94 g |
| Methionine | 0.49 g |
| Phenylalanine | 1.2 g |
| Threonine | 0.93 g |
| Tryptophan | 0.35 g |
| Valine | 1.3 g |
Fats
| Nutrient | Per 100 g | % DV |
|---|---|---|
| Saturated fat | 4.5 g | 22% |
| Monounsaturated fat | 19 g | |
| Polyunsaturated fat | 23 g | |
| Omega 3 | 0.09 g | |
| Omega 6 | 23 g | |
| Cholesterol | 0 mg | 0% |
Vitamins
| Nutrient | Per 100 g | % DV |
|---|---|---|
| Vitamin A (RAE) | 3 µg | 0% |
| Vitamin C | 1.4 mg | 2% |
| Vitamin D | 0 µg | 0% |
| Vitamin E | 35 mg | 234% |
| Vitamin K1 | 0 µg | 0% |
| Thiamin (B1) | 1.5 mg | 123% |
| Riboflavin (B2) | 0.36 mg | 27% |
| Niacin (B3) | 8.3 mg | 52% |
| Pantothenic acid (B5) | 1.1 mg | 23% |
| Vitamin B6 | 1.3 mg | 79% |
| Folate (DFE) | 227 µg | 57% |
| Vitamin B12 | 0 µg | 0% |
Linked nutrients open a table that ranks plant foods by that nutrient.
Portion weights
| Portion | Weight | Calories |
|---|---|---|
| 1 cup, with hulls, edible yield | 46 g | 269 kcal |
| 1 cup | 140 g | 818 kcal |
How we label fat
Our own scale, stricter than official labels: a food with less than 10% of its calories from fat is labelled Low fat, 10% to under 20% Medium fat, 20% or more High fat. The label describes how the food's calories are made up; official US and UK labels use other limits.
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All nuts and seeds · All ingredients
Source
USDA FoodData Central, SR Legacy (April 2018): Seeds, sunflower seed kernels, dried, FDC ID 170562. Daily Values: US FDA, 21 CFR 101.9.