Nuts And Seeds • Deep Nutrition Analytics
Seeds, sunflower seed kernels, dried
As a recognized nuts and seeds, Seeds, sunflower seed kernels, dried delivers 583 calories per 100g, with energy primarily anchored by fat (51.5g) to support daily activity. Standing out in micronutrient concentration, it provides 235% of your daily value for Vitamin E (35.2 mg) in a standard 100g portion. Despite a higher energy concentration (5.8 kcal/g), it delivers substantial micronutrient density to support nutrient-dense meal planning.
- Protein
- 20.8 g
- Carbohydrates
- 20 g
- Fat
- 51.5 g
- Fiber
- 8.6 g
Lipid & Energy Density Profile
Seeds, sunflower seed kernels, dried is an energy-rich food packing 51.5g of total lipids (79% of calories). It provides sustained satiety and aids in the biological absorption of fat-soluble vitamins (A, D, E, and K).
Nutritional Highlights & Outliers
Potassium Rich
Supplies 645 mg of dietary potassium (14% DV), promoting healthy blood pressure regulation and neuromuscular fluid balance.
Iron Rich
Provides 5.3 mg of dietary iron (29% DV), contributing directly to systemic oxygen transport and hemoglobin maintenance.
Serving calculator
Complete Nutrition Profile (per 100 g)
Macronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Protein | 20.8 g |
| Fiber, total dietary | 8.6 g |
| Total lipid (fat) | 51.5 g |
| Total Sugars | 2.6 g |
| Energy | 2440 kJ |
| Carbohydrate, by difference | 20 g |
| Energy | 584 kcal |
Micronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Vitamin E | 35.2 mg |
| Copper | 1.8 mg |
| Selenium | 53 µg |
| Manganese | 1.9 mg |
| Vitamin B6 | 1.3 mg |
Vitamins
| Nutrient | Amount per 100 g |
|---|---|
| Vitamin B-6 | 1.3 mg |
| Vitamin A, IU | 50 IU |
| Vitamin C, total ascorbic acid | 1.4 mg |
| Vitamin A, RAE | 3 µg |
| Vitamin E (alpha-tocopherol) | 35.2 mg |
Minerals
| Nutrient | Amount per 100 g |
|---|---|
| Iron, Fe | 5.3 mg |
| Magnesium, Mg | 325 mg |
| Phosphorus, P | 660 mg |
| Sodium, Na | 9 mg |
| Copper, Cu | 1.8 mg |
| Manganese, Mn | 1.9 mg |
| Calcium, Ca | 78 mg |
| Potassium, K | 645 mg |
| Zinc, Zn | 5 mg |
| Selenium, Se | 53 µg |
Other nutrients
| Nutrient | Amount per 100 g |
|---|---|
| Carotene, beta | 30 µg |
| MUFA 17:1 | 0 g |
| Thiamin | 1.5 mg |
| Riboflavin | 0.4 mg |
| Tryptophan | 0.3 g |
| Threonine | 0.9 g |
| Methionine | 0.5 g |
| Phenylalanine | 1.2 g |
| Tyrosine | 0.7 g |
| Alanine | 1.1 g |
| Glutamic acid | 5.6 g |
| Glycine | 1.5 g |
| Proline | 1.2 g |
| Fatty acids, total saturated | 4.5 g |
| SFA 14:0 | 0 g |
| SFA 22:0 | 0.3 g |
| MUFA 16:1 | 0 g |
| PUFA 20:5 n-3 (EPA) | 0 g |
| SFA 17:0 | 0 g |
| SFA 24:0 | 0.1 g |
| Ash | 3 g |
| SFA 16:0 | 2.2 g |
| SFA 18:0 | 1.7 g |
| SFA 20:0 | 0.1 g |
| MUFA 18:1 | 18.4 g |
| PUFA 18:2 | 23 g |
| PUFA 18:3 | 0.1 g |
| PUFA 18:4 | 0 g |
| MUFA 20:1 | 0.1 g |
| MUFA 22:1 | 0 g |
| Fatty acids, total monounsaturated | 18.5 g |
| Fatty acids, total polyunsaturated | 23.1 g |
| Niacin | 8.3 mg |
| Pantothenic acid | 1.1 mg |
| Isoleucine | 1.1 g |
| Leucine | 1.7 g |
| Lysine | 0.9 g |
| Cystine | 0.5 g |
| Valine | 1.3 g |
| Arginine | 2.4 g |
| Histidine | 0.6 g |
| Aspartic acid | 2.5 g |
| Serine | 1.1 g |
| Sucrose | 2.5 g |
| Water | 4.7 g |
| Folate, total | 227 µg |
| Phytosterols | 534 mg |
| Tocopherol, delta | 0 mg |
| Folate, food | 227 µg |
| Tocopherol, gamma | 0.4 mg |
| Folate, DFE | 227 µg |
| Tocopherol, beta | 1.2 mg |
| Betaine | 35.4 mg |
| Choline, total | 55.1 mg |
Common serving sizes
- cup140 g
- cup, with hulls, edible yield46 g
Compare Seeds, sunflower seed kernels, dried with Category Peers
Seeds, sunflower seed kernels, dried vs Seeds, sunflower seed kernels, dry roasted, without salt
Compared to Seeds, sunflower seed kernels, dry roasted, without salt, Seeds, sunflower seed kernels, dried has 23% less fiber and 0% higher calories per 100g.
Seeds, sunflower seed kernels, dried vs Nuts, almonds, blanched
Compared to Nuts, almonds, blanched, Seeds, sunflower seed kernels, dried has 13% less fiber and 1% lower calories per 100g.
Frequently Asked Questions
How many calories are in Seeds, sunflower seed kernels, dried?
A standard 100-gram serving of Seeds, sunflower seed kernels, dried contains 583 calories (2439 kJ), alongside 20.8g of protein, 20g of carbohydrates, and 51.5g of fat.
In common serving sizes:- 140g (cup): ~816 kcal
- 46g (cup, with hulls, edible yield): ~268 kcal
Is Seeds, sunflower seed kernels, dried suitable for a keto or low-carb diet?
Moderately. With 11.4g of net carbs per 100g, Seeds, sunflower seed kernels, dried can be incorporated into flexible low-carb diets, but must be strictly portion-controlled on ketogenic diets where daily net carb limits are typically 20–50 grams.
What are the main vitamins and minerals found in Seeds, sunflower seed kernels, dried?
According to MicroNutritious deep analytics of USDA laboratory data, the most significant micronutrients in a 100g serving of Seeds, sunflower seed kernels, dried are:
- Vitamin E: 35.2 mg (235% of your daily value)
- Copper: 1.8 mg (200% of your daily value)
- Selenium: 53 µg (96% of your daily value)
Values are standardized against FDA Daily Values for a 2,000 calorie diet.
Data source: USDA FoodData Central, SR Legacy (FDC ID 170562).