Seeds · SOURCE-BASED NUTRITION
Seeds, sunflower seed kernels, dry roasted, with salt added nutrition facts
Foundation
Seeds, sunflower seed kernels, dry roasted, with salt added. Nutrient values are reported by USDA FoodData Central for the stated 100 g basis.
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MEASURED VALUES
Key nutrition facts
For 100 g
COMPLETE PROFILE
All available nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Energy | 612 kcal | — |
| Protein | 21 g | 42% |
| Carbohydrate, by difference | 17.1 g | 6.2% |
| Total lipid (fat) | 56.1 g | 71.9% |
| Fiber, total dietary | 10.3 g | 36.8% |
| Sugars, Total | 3.14 g | — |
| Fatty acids, total saturated | 5.36 g | 26.8% |
| Sodium, Na | 532 mg | 23.1% |
| Potassium, K | 689 mg | 14.7% |
| Calcium, Ca | 78 mg | 6% |
| Iron, Fe | 5.21 mg | 28.9% |
| Magnesium, Mg | 358 mg | 85.2% |
| Phosphorus, P | 750 mg | 60% |
| Zinc, Zn | 6 mg | 54.5% |
| Copper, Cu | 1.83 mg | 203% |
| Manganese, Mn | 2.89 mg | 126% |
| Selenium, Se | 80.4 µg | 146% |
| Vitamin A, RAE | 1 µg | 0.1% |
| Vitamin C, total ascorbic acid | 0 mg | 0% |
| Vitamin E (alpha-tocopherol) | 19.6 mg | 131% |
| Vitamin K (phylloquinone) | 1.2 µg | 1% |
| Thiamin | 0.47 mg | 39.4% |
| Riboflavin | 0.51 mg | 39% |
| Niacin | 6.96 mg | 43.5% |
| Pantothenic acid | 0.84 mg | 16.8% |
| Vitamin B-6 | 0.76 mg | 44.7% |
| Choline, total | 52 mg | 9.5% |
| Ash | 4.3 g | — |
| Betaine | 8.7 mg | — |
| Carotene, alpha | 0 µg | — |
| Carotene, beta | 10 µg | — |
| Choline, free | 6.9 mg | — |
| Choline, from glycerophosphocholine | 3 mg | — |
| Choline, from phosphocholine | 41.7 mg | — |
| Choline, from phosphotidyl choline | 0.5 mg | — |
| Choline, from sphingomyelin | 0 mg | — |
| Cryptoxanthin, beta | 1 µg | — |
| Fatty acids, total monounsaturated | 33.4 g | — |
| Fatty acids, total polyunsaturated | 13 g | — |
| Fatty acids, total trans | 0.3 g | — |
| Fatty acids, total trans-dienoic | 0.08 g | — |
| Fatty acids, total trans-monoenoic | 0.21 g | — |
| Fatty acids, total trans-polyenoic | 0 g | — |
| Folate, total | 169 µg | — |
| Fructose | 0 g | — |
| Galactose | 0 g | — |
| Glucose | 0 g | — |
| Lactose | 0 g | — |
| Lutein + zeaxanthin | 42 µg | — |
| Lycopene | 0 µg | — |
| Maltose | 0 g | — |
| MUFA 14:1 c | 0 g | — |
| MUFA 15:1 | 0 g | — |
| MUFA 16:1 c | 0.03 g | — |
| MUFA 17:1 | 0.03 g | — |
| MUFA 17:1 c | 0.03 g | — |
| MUFA 18:1 c | 33.2 g | — |
| MUFA 20:1 c | 0.15 g | — |
| MUFA 22:1 c | 0 g | — |
| MUFA 22:1 n-9 | 0 g | — |
| MUFA 24:1 c | 0.01 g | — |
| Nitrogen | 3.96 g | — |
| PUFA 18:2 c | 13 g | — |
| PUFA 18:2 CLAs | 0.01 g | — |
| PUFA 18:2 n-6 c,c | 13 g | — |
| PUFA 18:3 c | 0.06 g | — |
| PUFA 18:3 n-3 c,c,c (ALA) | 0.06 g | — |
| PUFA 18:3 n-6 c,c,c | 0 g | — |
| PUFA 18:4 | 0 g | — |
| PUFA 20:2 c | 0 g | — |
| PUFA 20:2 n-6 c,c | 0 g | — |
| PUFA 20:3 c | 0 g | — |
| PUFA 20:3 n-3 | 0 g | — |
| PUFA 20:3 n-6 | 0 g | — |
| PUFA 20:3 n-9 | 0 g | — |
| PUFA 20:4 | 0.02 g | — |
| PUFA 20:4c | 0.02 g | — |
| PUFA 20:5 n-3 (EPA) | 0 g | — |
| PUFA 20:5c | 0 g | — |
| PUFA 22:2 | 0.01 g | — |
| PUFA 22:4 | 0 g | — |
| PUFA 22:5 c | 0 g | — |
| PUFA 22:5 n-3 (DPA) | 0 g | — |
| PUFA 22:6 c | 0 g | — |
| PUFA 22:6 n-3 (DHA) | 0 g | — |
| SFA 10:0 | 0 g | — |
| SFA 11:0 | 0 g | — |
| SFA 12:0 | 0 g | — |
| SFA 14:0 | 0.02 g | — |
| SFA 15:0 | 0.01 g | — |
| SFA 16:0 | 2.26 g | — |
| SFA 17:0 | 0.03 g | — |
| SFA 18:0 | 2.14 g | — |
| SFA 20:0 | 0.18 g | — |
| SFA 22:0 | 0.54 g | — |
| SFA 24:0 | 0.18 g | — |
| SFA 4:0 | 0 g | — |
| SFA 6:0 | 0 g | — |
| SFA 8:0 | 0 g | — |
| Starch | 1.5 g | — |
| Sucrose | 3.14 g | — |
| TFA 16:1 t | 0 g | — |
| TFA 18:1 t | 0.21 g | — |
| TFA 18:2 t not further defined | 0.08 g | — |
| TFA 18:3 t | 0 g | — |
| TFA 22:1 t | 0 g | — |
| Tocopherol, beta | 0.99 mg | — |
| Tocopherol, delta | 0.33 mg | — |
| Tocopherol, gamma | 0.97 mg | — |
| Tocotrienol, alpha | 0.05 mg | — |
| Tocotrienol, beta | 0 mg | — |
| Tocotrienol, delta | 0 mg | — |
| Tocotrienol, gamma | 0 mg | — |
| Vitamin K (Dihydrophylloquinone) | 1.4 µg | — |
| Vitamin K (Menaquinone-4) | 0 µg | — |
| Water | 1.5 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), Selenium (146% DV) and Vitamin E (131% 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 referenceSelenium: thyroid and antioxidant defense
This amount provides 80.4 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 referenceVitamin E: antioxidant and immune function
This amount provides 19.6 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 referenceManganese: metabolism and antioxidant enzymes
This amount provides 2.89 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 referenceMagnesium: energy, muscles and nerves
This amount provides 358 mg. Magnesium supports enzyme reactions, energy production, protein synthesis, and normal muscle and nerve function. 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 750 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 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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