Sunflower seed kernels (dry roasted, salted) nutrition facts
Per 1 cup · 128 g
of a 2,000 cal day
- Protein25g12% of calories
- Carbs31g15% of calories
- Fat64g72% of calories
- ✓ Cholesterol free
At a glance
One serving of Sunflower seed kernels (dry roasted, salted) (1 cup, 128 g) has 745 calories, with 25 g of protein, 31 g of carbohydrates and 64 g of fat. Most of its energy comes from fat (72% of calories). It is high in protein (49% DV), dietary fiber (41% DV) and Vitamin E (223% DV). Keep an eye on sodium and saturated fat, which provide 36% and 33% of the daily value.
High in
20%+ of the daily value
- Protein49%
- Dietary fiber41%
- Vitamin E223%
- Riboflavin (B2)24%
- Niacin56%
- Vitamin B679%
Good source of
10–19% of the daily value
- Thiamine11%
- Choline13%
Watch
20%+ of the daily value
- Sodium36%
- Saturated fat33%
Vitamins & minerals
Amounts for 1 cup (128 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 0 μg | 0% |
| Vitamin C | 2 mg | 2% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 33 mg | 223% |
| Vitamin K | 3 μg | 3% |
| Thiamine | 0.1 mg | 11% |
| Riboflavin (B2) | 0.3 mg | 24% |
| Niacin | 9 mg | 56% |
| Vitamin B6 | 1 mg | 79% |
| Folate (B9) | 303 μg | 76% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 9 mg | 180% |
| Choline | 71 mg | 13% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 90 mg | 9% |
| Iron | 5 mg | 61% |
| Potassium | 1,088 mg | 23% |
| Magnesium | 165 mg | 39% |
| Phosphorus | 1,478 mg | 211% |
| Zinc | 7 mg | 62% |
| Copper | 2 mg | 260% |
| Manganese | 3 mg | 117% |
| Selenium | 102 μg | 185% |
Full breakdown · 37 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha carotene | 0 μg | — |
| Arginine | 3 g | — |
| Aspartic acid | 3 g | — |
| Beta carotene | 6 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.5 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fructose | 0 g | — |
| Galactose | 0 g | — |
| Glucose | 0 g | — |
| Glutamic acid | 6 g | — |
| Glycine | 2 g | — |
| Histidine | 1 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0 g | — |
| Leucine | 2 g | — |
| Lycopene | 0 μg | — |
| Lysine | 1 g | — |
| Maltose | 0 g | — |
| Methionine | 1 g | — |
| Monounsaturated fats | 12 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 42 g | — |
| Proline | 1 g | — |
| Retinol | 0 μg | — |
| Serine | 1 g | — |
| Sucrose | 3 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0.4 g | — |
| Tyrosine | 1 g | — |
| Valine | 1 g | — |
How it compares
Calories per 100 g, so different serving sizes compare fairly.
- Good & Gather Dry Roasted Sunflower Kernels783
- David Sunflower Seeds, Ranch Flavored, Salted & Roasted, Jumbo633
- Great Value Sunflower Kernels, Roasted & Salted600
- Bigs Sunflower Seeds, Dill Pickle Flavor600
- Kind Sunflower Seeds, Roasted & Salted600
- Sunflower seed kernels (dry roasted, salted)582
- Sunflower seed kernels (dry roasted, unsalted)578
Similar foods
51 calSunflower seed kernels (dry roasted, unsalted)1 tbsp−694 cal
180 calGreat Value Sunflower Kernels, Roasted & Salted¼ cup−565 cal
190 calDavid Sunflower Seeds, Ranch Flavored, Salted & Roasted, Jumbo¼ cup−555 cal
180 calBigs Sunflower Seeds, Dill Pickle Flavor¼ cup−565 cal
180 calGood & Gather Dry Roasted Sunflower Kernels¼ cup−565 cal
180 calKind Sunflower Seeds, Roasted & Salted¼ cup−565 cal
Burning 745 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 141minWalking (3.5 mph)
- 89minCycling (moderate)
- 62minRunning (6 mph)
- 105minSwimming laps
Common questions
How many calories are in Sunflower seed kernels (dry roasted, salted)?
One serving of Sunflower seed kernels (dry roasted, salted) (1 cup) has 745 calories, which works out to 582 calories per 100 g. That is about 37% of a 2,000-calorie day.
Are Sunflower seed kernels (dry roasted, salted) high in protein?
It provides a solid 25 g of protein per serving (49% of the 50 g daily value), but protein supplies only 12% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Are Sunflower seed kernels (dry roasted, salted) keto-friendly?
It is hard to fit into a strict keto diet. One serving has 19 g of net carbs and 15% 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 (dry roasted, salted)?
838 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Sunflower seed kernels (dry roasted, salted)?
3.5 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
