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Sunflower seed kernels (dried)
Nuts, Seeds & Legumes

Sunflower seed kernels (dried) nutrition facts

Per 1 cup, with hulls, edible yield · 46 g

Calories
269
13%
of a 2,000 cal day
  • Protein
    9.6g
    13% of calories
  • Carbs
    9.2g
    13% of calories
  • Fat
    24g
    74% of calories
Portion
  • ✓ Sodium free
  • ✓ Cholesterol free

At a glance

One serving of Sunflower seed kernels (dried) (1 cup, with hulls, edible yield, 46 g) has 269 calories, with 9.6 g of protein, 9.2 g of carbohydrates and 24 g of fat. Most of its energy comes from fat (74% of calories). It is high in Vitamin E (108% DV), thiamine (57% DV) and niacin (24% DV).

Per 100 g
584cal
high energy density
Protein per 100 cal
3.6g
Net carbs
5g
carbs minus fiber
Fiber
4g
1.2 g sugar

High in

20%+ of the daily value

  • Vitamin E108%
  • Thiamine57%
  • Niacin24%
  • Vitamin B648%
  • Folate (B9)26%
  • Iron30%

Good source of

10–19% of the daily value

  • Dietary fiber14%
  • Riboflavin (B2)13%
  • Pantothenic acid10%

Watch

20%+ of the daily value

Nothing notable

Vitamins & minerals

Amounts for 1 cup, with hulls, edible yield (46 g). Bars show % of the daily value.

Vitamins

NutrientAmount% Daily Value
Vitamin A1 μg
0%
Vitamin C1 mg
1%
Vitamin D0 μg
0%
Vitamin E16 mg
108%
Vitamin K0 μg
0%
Thiamine1 mg
57%
Riboflavin (B2)0.2 mg
13%
Niacin4 mg
24%
Vitamin B61 mg
48%
Folate (B9)104 μg
26%
Vitamin B120 μg
0%
Pantothenic acid1 mg
10%
Choline25 mg
5%

Minerals

NutrientAmount% Daily Value
Calcium36 mg
4%
Iron2 mg
30%
Potassium297 mg
6%
Magnesium150 mg
36%
Phosphorus304 mg
43%
Zinc2 mg
21%
Copper1 mg
92%
Manganese1 mg
39%
Selenium24 μg
44%
Full breakdown · 32 more nutrients
NutrientAmount% Daily Value
Alanine1 g—
Alpha carotene0 μg—
Arginine1 g—
Aspartic acid1 g—
Beta carotene14 μg—
Caffeine0 mg—
Cystine0.2 g—
Docosahexaenoic Acid (DHA)0 g—
Docosapentaenoic Acid (DPA)0 g—
Eicosapentaenoic Acid (EPA)0 g—
Glutamic acid3 g—
Glycine1 g—
Histidine0.3 g—
Isoleucine1 g—
Leucine1 g—
Lycopene0 μg—
Lysine0.4 g—
Methionine0.2 g—
Monounsaturated fats9 g—
Phenylalanine1 g—
Polyunsaturated fats11 g—
Proline1 g—
Retinol0 μg—
Serine0.5 g—
Sucrose1 g—
Theobromine0 mg—
Threonine0.4 g—
Total omega 30 g—
Total omega 60 g—
Tryptophan0.2 g—
Tyrosine0.3 g—
Valine1 g—

How it compares

Calories per 100 g, so different serving sizes compare fairly.

Similar foods

Burning 269 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

  • 51min
    Walking (3.5 mph)
  • 32min
    Cycling (moderate)
  • 22min
    Running (6 mph)
  • 38min
    Swimming laps

Common questions

How many calories are in Sunflower seed kernels (dried)?

One serving of Sunflower seed kernels (dried) (1 cup, with hulls, edible yield) has 269 calories, which works out to 584 calories per 100 g. That is about 13% of a 2,000-calorie day.

Are Sunflower seed kernels (dried) high in protein?

Not especially. It has 9.6 g of protein per serving, and protein supplies 13% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Are Sunflower seed kernels (dried) keto-friendly?

It is hard to fit into a strict keto diet. One serving has 5 g of net carbs and 13% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Sunflower seed kernels (dried)?

4.1 mg per serving, which meets the FDA definition of low sodium (140 mg or less).

How much sugar is in Sunflower seed kernels (dried)?

1.2 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

Recipes with sunflower seed kernels

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