Nuts And Seeds • Deep Nutrition Analytics
Seeds, sunflower seed kernels, toasted, without salt
Delivering 619 kcal per 100 grams, Seeds, sunflower seed kernels, toasted, without salt functions as a nuts and seeds with fat (56.8g) driving its core energy contribution. Remarkably, just 100g supplies an outstanding 203% DV of Copper (1.83 mg), ranking it among the most concentrated natural sources. While caloric density is concentrated at 6.2 kcal/g, its robust micronutrient diversity offers meaningful cellular nourishment.
- Protein
- 17.2 g
- Carbohydrates
- 20.6 g
- Fat
- 56.8 g
- Fiber
- 11.5 g
Lipid & Energy Density Profile
Seeds, sunflower seed kernels, toasted, without salt is an energy-rich food packing 56.8g of total lipids (83% 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 491 mg of dietary potassium (10% DV), promoting healthy blood pressure regulation and neuromuscular fluid balance.
Iron Rich
Provides 6.8 mg of dietary iron (38% DV), contributing directly to systemic oxygen transport and hemoglobin maintenance.
Serving calculator
Complete Nutrition Profile (per 100 g)
Macronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Energy | 2590 kJ |
| Fiber, total dietary | 11.5 g |
| Protein | 17.2 g |
| Total lipid (fat) | 56.8 g |
| Carbohydrate, by difference | 20.6 g |
| Energy | 619 kcal |
Micronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Copper | 1.8 mg |
| Phosphorus | 1160 mg |
| Manganese | 2.1 mg |
| Zinc | 5.3 mg |
| Vitamin B6 | 0.8 mg |
Vitamins
| Nutrient | Amount per 100 g |
|---|---|
| Vitamin C, total ascorbic acid | 1.4 mg |
| Vitamin B-6 | 0.8 mg |
Minerals
| Nutrient | Amount per 100 g |
|---|---|
| Iron, Fe | 6.8 mg |
| Magnesium, Mg | 129 mg |
| Phosphorus, P | 1160 mg |
| Sodium, Na | 3 mg |
| Copper, Cu | 1.8 mg |
| Manganese, Mn | 2.1 mg |
| Calcium, Ca | 57 mg |
| Potassium, K | 491 mg |
| Zinc, Zn | 5.3 mg |
Other nutrients
| Nutrient | Amount per 100 g |
|---|---|
| Folate, DFE | 238 µg |
| Thiamin | 0.3 mg |
| Riboflavin | 0.3 mg |
| Folate, total | 238 µg |
| Folate, food | 238 µg |
| Tryptophan | 0.3 g |
| Threonine | 0.7 g |
| Methionine | 0.4 g |
| Phenylalanine | 0.9 g |
| Tyrosine | 0.5 g |
| Alanine | 0.8 g |
| Glutamic acid | 4.2 g |
| Ash | 4.4 g |
| Glycine | 1.1 g |
| Proline | 0.9 g |
| Fatty acids, total saturated | 6 g |
| SFA 14:0 | 0.1 g |
| MUFA 16:1 | 0.1 g |
| Niacin | 4.2 mg |
| Pantothenic acid | 7.1 mg |
| Water | 1 g |
| Isoleucine | 0.9 g |
| Leucine | 1.3 g |
| Lysine | 0.7 g |
| Cystine | 0.3 g |
| Valine | 1 g |
| Arginine | 1.8 g |
| Histidine | 0.5 g |
| Aspartic acid | 1.9 g |
| Serine | 0.8 g |
| SFA 16:0 | 3.2 g |
| SFA 18:0 | 2.5 g |
| MUFA 18:1 | 10.7 g |
| PUFA 18:2 | 37.4 g |
| PUFA 18:3 | 0.1 g |
| MUFA 20:1 | 0.1 g |
| Fatty acids, total monounsaturated | 10.8 g |
| Fatty acids, total polyunsaturated | 37.5 g |
Common serving sizes
- oz28 g
- cup134 g
Compare Seeds, sunflower seed kernels, toasted, without salt with Category Peers
Seeds, sunflower seed kernels, toasted, with salt added vs Seeds, sunflower seed kernels, toasted, without salt
Compared to Seeds, sunflower seed kernels, toasted, with salt added, Seeds, sunflower seed kernels, toasted, without salt has 0% more fiber and 0% higher calories per 100g.
Seeds, sunflower seed kernels, toasted, without salt vs Nuts, almonds, dry roasted, with salt added
Compared to Nuts, almonds, dry roasted, with salt added, Seeds, sunflower seed kernels, toasted, without salt has 5% more fiber and 0% lower calories per 100g.
Frequently Asked Questions
How many calories are in Seeds, sunflower seed kernels, toasted, without salt?
A standard 100-gram serving of Seeds, sunflower seed kernels, toasted, without salt contains 619 calories (2590 kJ), alongside 17.2g of protein, 20.6g of carbohydrates, and 56.8g of fat.
In common serving sizes:- 28g (oz): ~175 kcal
- 134g (cup): ~829 kcal
Is Seeds, sunflower seed kernels, toasted, without salt suitable for a keto or low-carb diet?
Moderately. With 9.1g of net carbs per 100g, Seeds, sunflower seed kernels, toasted, without salt 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, toasted, without salt?
According to MicroNutritious deep analytics of USDA laboratory data, the most significant micronutrients in a 100g serving of Seeds, sunflower seed kernels, toasted, without salt are:
- Copper: 1.83 mg (203% of your daily value)
- Phosphorus: 1160 mg (93% of your daily value)
- Manganese: 2.11 mg (92% 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 170154).