Seeds · SOURCE-BASED NUTRITION
Seeds, sunflower seed kernels from shell, dry roasted, with salt added nutrition facts
SR Legacy
Seeds, sunflower seed kernels from shell, dry roasted, with salt added. Nutrient values are reported by USDA FoodData Central for the stated 100 g basis.
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Nutrition for your portion
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MEASURED VALUES
Key nutrition facts
For 100 g
COMPLETE PROFILE
All available nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Energy | 546 kcal | — |
| Protein | 19.3 g | 38.6% |
| Carbohydrate, by difference | 15.3 g | 5.6% |
| Total lipid (fat) | 49.8 g | 63.8% |
| Fiber, total dietary | 9 g | 32.1% |
| Total Sugars | 2.73 g | — |
| Fatty acids, total saturated | 5.22 g | 26.1% |
| Cholesterol | 0 mg | 0% |
| Sodium, Na | 6,010 mg | 261% |
| Potassium, K | 850 mg | 18.1% |
| Calcium, Ca | 70 mg | 5.4% |
| Iron, Fe | 3.8 mg | 21.1% |
| Magnesium, Mg | 129 mg | 30.7% |
| Phosphorus, P | 1,160 mg | 92.8% |
| Zinc, Zn | 5.29 mg | 48.1% |
| Copper, Cu | 1.83 mg | 203% |
| Manganese, Mn | 2.11 mg | 91.7% |
| Selenium, Se | 79.3 µg | 144% |
| Vitamin A, RAE | 0 µg | 0% |
| Vitamin C, total ascorbic acid | 1.4 mg | 1.6% |
| Vitamin D (D2 + D3) | 0 µg | 0% |
| Vitamin E (alpha-tocopherol) | 26.1 mg | 174% |
| Vitamin K (phylloquinone) | 2.7 µg | 2.3% |
| Thiamin | 0.11 mg | 8.8% |
| Riboflavin | 0.25 mg | 18.9% |
| Niacin | 7.04 mg | 44% |
| Pantothenic acid | 7.04 mg | 141% |
| Vitamin B-6 | 0.8 mg | 47.3% |
| Folate, DFE | 237 µg | 59.3% |
| Vitamin B-12 | 0 µg | 0% |
| Choline, total | 55.1 mg | 10% |
| Alanine | 0.95 g | — |
| Alcohol, ethyl | 0 g | — |
| Arginine | 2.04 g | — |
| Ash | 14.4 g | — |
| Aspartic acid | 2.08 g | — |
| Caffeine | 0 mg | — |
| Carotene, alpha | 0 µg | — |
| Carotene, beta | 5 µg | — |
| Cryptoxanthin, beta | 0 µg | — |
| Cystine | 0.38 g | — |
| Fatty acids, total monounsaturated | 9.5 g | — |
| Fatty acids, total polyunsaturated | 32.9 g | — |
| Folate, food | 237 µg | — |
| Folate, total | 237 µg | — |
| Folic acid | 0 µg | — |
| Fructose | 0 g | — |
| Galactose | 0 g | — |
| Glucose | 0.03 g | — |
| Glutamic acid | 4.74 g | — |
| Glycine | 1.24 g | — |
| Histidine | 0.54 g | — |
| Isoleucine | 0.97 g | — |
| Lactose | 0 g | — |
| Leucine | 1.41 g | — |
| Lutein + zeaxanthin | 0 µg | — |
| Lycopene | 0 µg | — |
| Lysine | 0.8 g | — |
| Maltose | 0 g | — |
| Methionine | 0.42 g | — |
| MUFA 16:1 | 0.05 g | — |
| MUFA 18:1 | 9.4 g | — |
| MUFA 20:1 | 0.05 g | — |
| MUFA 22:1 | 0 g | — |
| Phenylalanine | 0.99 g | — |
| Proline | 1 g | — |
| PUFA 18:2 | 32.8 g | — |
| PUFA 18:3 | 0.07 g | — |
| PUFA 18:4 | 0 g | — |
| PUFA 20:4 | 0 g | — |
| PUFA 20:5 n-3 (EPA) | 0 g | — |
| PUFA 22:5 n-3 (DPA) | 0 g | — |
| PUFA 22:6 n-3 (DHA) | 0 g | — |
| Retinol | 0 µg | — |
| Serine | 0.91 g | — |
| SFA 10:0 | 0 g | — |
| SFA 12:0 | 0 g | — |
| SFA 14:0 | 0.05 g | — |
| SFA 16:0 | 2.81 g | — |
| SFA 18:0 | 2.21 g | — |
| SFA 4:0 | 0 g | — |
| SFA 6:0 | 0 g | — |
| SFA 8:0 | 0 g | — |
| Sucrose | 2.7 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.79 g | — |
| Tocopherol, beta | 1.19 mg | — |
| Tocopherol, delta | 0.24 mg | — |
| Tocopherol, gamma | 0 mg | — |
| Tocotrienol, alpha | 0 mg | — |
| Tocotrienol, beta | 0 mg | — |
| Tocotrienol, delta | 0 mg | — |
| Tocotrienol, gamma | 0 mg | — |
| Tryptophan | 0.3 g | — |
| Tyrosine | 0.57 g | — |
| Valine | 1.12 g | — |
| Vitamin A, IU | 9 iu | — |
| Vitamin E, added | 0 mg | — |
| Water | 1.2 g | — |
MEASURED NUTRIENT ROLES
Top nutrients that support the body
For 100 g, the strongest Daily Value contributions among nutrients available in this record are Copper (203% DV), Vitamin E (174% DV) and Selenium (144% DV). The cards explain the normal roles of those nutrients, not a treatment effect of the food.
Copper: iron metabolism and nerves
This amount provides 1.83 mg. Copper supports energy production, connective tissue, iron metabolism, and normal nervous and immune function. This describes the nutrient’s normal role, not disease prevention or treatment.
Read the NIH/FDA nutrient referenceVitamin E: antioxidant and immune function
This amount provides 26.1 mg. Vitamin E acts as an antioxidant and supports normal immune function. This describes the nutrient’s normal role, not disease prevention or treatment.
Read the NIH/FDA nutrient referenceSelenium: thyroid and antioxidant defense
This amount provides 79.3 µg. Selenium supports thyroid hormone metabolism, DNA synthesis and protection from oxidative damage. This describes the nutrient’s normal role, not disease prevention or treatment.
Read the NIH/FDA nutrient referencePantothenic acid (B5): fatty-acid and energy metabolism
This amount provides 7.04 mg. Pantothenic acid is needed to make coenzyme A, which is central to fatty-acid and energy metabolism. This describes the nutrient’s normal role, not disease prevention or treatment.
Read the NIH/FDA nutrient referencePhosphorus: bones and cellular energy
This amount provides 1,160 mg. Phosphorus helps form bones and teeth and is involved in energy production and cell membranes. This describes the nutrient’s normal role, not disease prevention or treatment.
Read the NIH/FDA nutrient referenceManganese: metabolism and antioxidant enzymes
This amount provides 2.11 mg. Manganese supports metabolism, bone formation and antioxidant enzyme systems. This describes the nutrient’s normal role, not disease prevention or treatment.
Read the NIH/FDA nutrient referenceMEASURED CONTRIBUTIONS AND REVIEWED RECORDS
Food-specific benefits & evidence
High in Copper
This amount provides 1.83 mg. Copper supports energy production, connective tissue, iron metabolism, and normal nervous and immune function. This is a measured nutrient contribution, not proof that the food prevents or treats disease.
Read the nutrient referenceTRANSPARENCY
Food data sources
- FoodData CentralU.S. Department of Agriculture, Agricultural Research Service
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