Sunflower Seeds

Seeds, sunflower seed kernels, dried

Search All Foods

Full Nutrition Profile

Using default Daily Values from FDA.

Set personalized Daily Values

Nutrition Facts

Serving Size

1 cup, with hulls, edible yield (46g)

Amount per serving

Calories

269

% Daily Value *

Total Fat 23.7g

30%

Saturated Fat 2g

10%

Trans Fat

Cholesterol 0mg

0%

Sodium 4mg

0%

Total Carbohydrate 9.2g

3%

Dietary Fiber 4g

14%

Total Sugars 1.2g

Protein 9.6g

Vitamin D 0 IU

0%

Calcium 36mg

3%

Iron 2mg

13%

Potassium 297mg

6%

*

The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Detailed Nutrient Information

Vitamin C

1%

0.64 mg

Thiamin

57%

0.68 mg

Riboflavin

13%

0.16 mg

Niacin

24%

3.83 mg

Pantothenic Acid

10%

0.52 mg

Vitamin B6

36%

0.62 mg

Folate

104 mcg

Folic Acid

0 mcg

Food Folate

104 mcg

Fortified Folate

104 mcg

Choline

5%

25.3 mg

Betaine

16.3 mg

Vitamin B12

0%

0 mcg

Added Vitamin B12

0 mcg

Biotin

Vitamin A

0%

1.38 mcg

Retinol

0 mcg

Beta Carotene

13.8 mcg

Alpha Carotene

0 mcg

Beta Cryptoxanthin

0 mcg

Vitamin A IU

0%

23 IU

Lycophene

0 mcg

Lutein and Zeaxanthin

0 mcg

Vitamin E

108%

16.2 mg

Added Vitamin E

0 mg

Beta Tocopherol

0.54 mg

Gamma Tocopherol

0.17 mg

Delta Tocopherol

0.01 mg

Alpha Tocotreniol

Beta Tocotreniol

0 mg

Gamma Tocotreniol

Delta Tocotreniol

Vitamin D2 and D3

0 mcg

Vitamin D2

Vitamin D3

Vitamin D

0%

0 IU

Vitamin K

0%

0 mcg

Dihydrophylloquinone

Menaquinone-4

Calcium

3%

35.9 mg

Iron

13%

2.42 mg

Magnesium

36%

150 mg

Phosphorus

24%

304 mg

Potassium

6%

297 mg

Sodium

0%

4.14 mg

Zinc

21%

2.3 mg

Copper

92%

0.83 mg

Manganese

39%

0.9 mg

Selenium

44%

24.4 mcg

Fluoride

Iodine

Fat

30%

23.7 g

Saturated Fat

10%

2.05 g

Butyric Acid

0 g

Caproic Acid

0 g

Caprylic Acid

0 g

Capric Acid

0 g

Lauric Acid

0 g

Tridecylic Acid

Myristic Acid

0.01 g

Pentadecylic Acid

0 g

Palmitic Acid

1.02 g

Margaric Acid

0.01 g

Stearic Acid

0.78 g

Arachidic Acid

0.05 g

Behenic Acid

0.15 g

Lignoceric Acid

0.03 g

Monounsaturated Fat

8.52 g

Myristoleic Acid

0 g

Pentadecenoic Acid

0 g

Hexadec-9-enoic Acid

0.01 g

Palmitoleic Acid

Trans Hexadec 9 Enoic Acid

Heptadecylic Acid

0.01 g

Octadec-9-enoic Acid

8.45 g

Oleic Acid

Elaidic Acid

Vaccenic Acid

Gondoic Acid

0.04 g

Docos-13-enoic Acid

0.01 g

Erucic Acid

Brassidic Acid

Nervonic Acid

0 g

Polyunsaturated Fat

10.6 g

9,12-octadecadienoic Acid

10.6 g

Linoleic Acid

Conjugated Linoleic Acids (CLAs)

Linolelaidic Acid

9-trans-12-cis-Linoleic Acid

Trans Linoleic Acid

Linolenic Acid

0.03 g

Alpha Linolenic Acid (ALA)

Gamma Linolenic Acid (GLA)

Punicinic Acid

Paranaric Acid

0.01 g

Eicosadienoic Acid

0 g

Icosatrienioc Acid

0 g

Eicosatrienoic Acid (ETE)

Dihomo Gamma Linolenic Acid (DGLA)

Eicosatetraenoic Acid (ETA)

0 g

Arachidonic Acid (AA)

Eicosapentaenoic Acid (EPA)

0.01 g

Heneicosapentaenoic Acid (HPA)

0 g

Adrenic Acid (AdA)

0 g

Docosapentanoic Acid (DPA)

0 g

Docosahexanoic Acid (DHA)

0 g

Trans Fat

Trans Monoenoic Fat

Trans Polyenoic Fat

Cholesterol

0%

0 mg

Phytosterols

246 mg

Stigmasterols

Campesterol

Beta Sitosterol

Protein

19%

9.56 g

Tryptophan

0.16 g

Threonine

0.43 g

Isoleucine

0.52 g

Leucine

0.76 g

Lysine

0.43 g

Methionine

0.23 g

Cystine

0.21 g

Phenylalanine

0.54 g

Tyrosine

0.31 g

Valine

0.61 g

Arginine

1.11 g

Histidine

0.29 g

Alanine

0.51 g

Aspartic Acid

1.13 g

Glutamic Acid

2.57 g

Glycine

0.67 g

Proline

0.54 g

Serine

0.49 g

Hydroxyproline

Carbohydrates

3%

9.2 g

Fibre

14%

3.96 g

Soluble Fibre

Insoluble Fibre

Sugar

1.21 g

Added Sugar

Sucrose

1.15 g

Glucose

Fructose

Lactose

Maltose

Galactose

Sugar Alcohols

Starch

Calories

269 kcal

Water

2.18 g

Ash

1.39 g

Theobromine

0 mg

Caffeine

0 mg

Alcohol

0 g

Serving Sizes

  • 1 cup, with hulls, edible yield (46g)
  • 1 cup (140g)

Nutrient Sources

  • Excellent source of Thiamin
  • Excellent source of Vitamin B6
  • Excellent source of Vitamin E
  • Excellent source of Magnesium
  • Excellent source of Copper
  • Excellent source of Manganese
  • Excellent source of Selenium
  • Good source of Niacin
  • Good source of Phosphorus
  • Good source of Zinc

‡ - As defined by Health Canada guidelines.

Nutrition Facts Source: USDA

Macronutrient Profile

Proportions of Macros

Summary:

  • Moderate Protein
  • High Fat
  • Low Carbs

Foods with similar macro profiles:

Profile of Protein in Item

Essential Amino Acids

Essential amino acids are critical for building protein. For more information, see the Wikipedia page on them.

Protein Quality Score: 96%

Limiting Amino Acid: Lysine

  • Some foods that are a good source of Lysine include eggs, meat (specifically red meat, lamb, pork, and poultry), soy, beans and peas, cheese (particularly Parmesan), and certain fish (such as cod and sardines).

100g of Sunflower Seeds contains 20.8g of protein, which is about the same as 3.5 eggs, 0.8 chicken breasts, or 1.5 cups (404g) of black beans.

† - Not adjusted for digestibility. See the tables here for reference.

Profile of Carbohydrates in Item

Fraction of Carbs by Type

* Other includes oligosaccharides and other polysaccharides.

Estimated Net Carbs:

  • 5.2g per 1 cup, with hulls, edible yield

Profile of Fat in Item

Types of Fats

Moderate amount of Saturated Fat.


Zero Trans Fat.

Low in Cholesterol.

Download on the App Store Badge Get it on Google Play Badge

Prospre: Meal Planner

Meal plans based on macros.

Meal plans based on macros, macro tracking, and more.

Filled yellow starFilled yellow starFilled yellow starFilled yellow starFilled yellow star

4.9

FREE

GET

Prospre Brand Logo
Copyright © 2021 Prospre Nutrition Inc.