Calories in Sonnenblumenkerne, glatt, ungesalzen
Generic food Nüsse und Samen
Sonnenblumenkerne, glatt, ungesalzen contains 582 kcal per 100 g. A typical serving of 1 oz, in der Schale, Ausbeuten (15 g) provides about 87 kcal.
Roughly 72 % of its calories come from fat, with 16 % from carbohydrates and 12 % from protein (estimated with general energy factors).
That is close to the median for Nüsse und Samen on FoodFactly (587 kcal per 100 g).
100 g provides 203 % of the Daily Value for Kupfer, 174 % of the Daily Value for Vitamin E and 144 % of the Daily Value for Selen.
The data comes from the USDA Food and Nutrient Database for Dietary Studies (FNDDS), which calculates values from recipes of the ingredients.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 582 kcal | |
| Total fat C | 49,8 g | 64 % |
| Saturated fat C | 5,2 g | 26 % |
| Cholesterol C | 0 mg | 0 % |
| Sodium C | 3 mg | 0,1 % |
| Total carbohydrates C | 24,1 g | 9 % |
| Dietary fiber C | 11,1 g | 40 % |
| Total sugars C | 2,7 g | |
| Protein C | 19,3 g | 39 % |
| Vitamin A C | 0 µg | 0 % |
| Vitamin C C | 1,4 mg | 2 % |
| Vitamin D C | 0 µg | 0 % |
| Vitamin E C | 26,1 mg | 174 % |
| Vitamin K C | 2,7 µg | 2 % |
| Thiamin (B1) C | 0,11 mg | 9 % |
| Riboflavin (B2) C | 0,25 mg | 19 % |
| Niacin (B3) C | 7 mg | 44 % |
| Vitamin B6 C | 0,8 mg | 47 % |
| Folat (B9) C | 237 µg | 59 % |
| Vitamin B12 C | 0 µg | 0 % |
| Cholin C | 55,1 mg | 10 % |
| Calcium C | 70 mg | 5 % |
| Eisen C | 3,8 mg | 21 % |
| Magnesium C | 129 mg | 31 % |
| Phosphor C | 1.160 mg | 93 % |
| Kalium C | 850 mg | 18 % |
| Zink C | 5,3 mg | 48 % |
| Kupfer C | 1,8 mg | 203 % |
| Selen C | 79,3 µg | 144 % |
% DV: percent of the FDA Daily Value for adults (reference amounts). Letters show how each value was obtained: M measured, C calculated, L label, Z assumed zero, I imputed. Vitamins and minerals not listed were not reported by the source.
Nutritional breakdown
- Protein 12 %
- Carbohydrates 16 %
- Fat 72 %
Approximate share of calories, using general energy factors (4 kcal/g protein and carbohydrate, 9 kcal/g fat, 7 kcal/g alcohol).
Vitamins and minerals, % Daily Value per 100 g
Nutritional insights
- Fiber11,1 gin the top quarter of Nüsse und Samen (median 7,4 g)
- Sugars2,7 gin the lowest quarter of Nüsse und Samen (median 4,7 g)
- Saturated fat5,2 gbelow the median for Nüsse und Samen (median 6,8 g)
- Sodium3 mgin the lowest quarter of Nüsse und Samen (median 157 mg)
- Protein per 100 kcal3,3 gprotein density, useful for comparing foods with different calorie levels
- Water1,2 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Einfach ungesättigtes Fett C | 9,5 g |
|---|---|
| Mehrfach ungesättigtes Fett C | 32,9 g |
Individual fatty acids (19)
| EPA (Omega-3, 20:5 n-3) C | 0 g |
|---|---|
| DHA (Omega-3, 22:6 n-3) C | 0 g |
| Linolsäure (Omega-6, 18:2) C | 32,8 g |
| SFA 4:0 C | 0 g |
| SFA 6:0 C | 0 g |
| SFA 8:0 C | 0 g |
| SFA 10:0 C | 0 g |
| SFA 12:0 C | 0 g |
| SFA 14:0 C | 0,051 g |
| SFA 16:0 C | 2,8 g |
| SFA 18:0 C | 2,2 g |
| MUFA 18:1 C | 9,4 g |
| PUFA 18:3 C | 0,069 g |
| PUFA 20:4 C | 0 g |
| MUFA 16:1 C | 0,049 g |
| PUFA 18:4 C | 0 g |
| MUFA 20:1 C | 0,048 g |
| MUFA 22:1 C | 0 g |
| PUFA 22:5 n-3 (DPA) C | 0 g |
Carotenoids (6)
| Beta-Carotin C | 5 µg |
|---|---|
| Lycopin C | 0 µg |
| Lutein + Zeaxanthin C | 0 µg |
| Retinol C | 0 µg |
| Carotin, alpha C | 0 µg |
| Cryptoxanthin, beta C | 0 µg |
Other components (8)
| Wasser C | 1,2 g |
|---|---|
| Alkohol C | 0 g |
| Koffein C | 0 mg |
| Theobromin C | 0 mg |
| Folsäure C | 0 µg |
| Folat, Lebensmittel C | 237 µg |
| Vitamin E, zugesetzt C | 0 mg |
| Vitamin B-12, zugesetzt C | 0 µg |
Other forms of Sonnenblumenkerne
Raw, cooked, dried and processed versions are separate records with their own measured values.
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Sonnenblumenkerne, glatt, gesalzen | 575 | 19,1 g | 23,8 g | 49,2 g |
| Sonnenblumenkerne, aromatisiert | 567 | 18,4 g | 25,9 g | 47,6 g |
| Sonnenblumenkerne, NFS | 582 | 19,3 g | 24,1 g | 49,8 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Foods with a similar nutritional profile
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Mandeln | 579 | 21,2 g | 21,6 g | 49,9 g |
| Mischsaatgut | 580 | 22 g | 21,7 g | 49,6 g |
| Mandeln, NFS | 598 | 21 g | 21 g | 52,5 g |
| Mandeln, nicht geröstet | 626 | 21,4 g | 20 g | 51,1 g |
| Mandeln, aromatisiert | 599 | 20,1 g | 20,1 g | 53,3 g |
| Mandeln, gesalzen | 601 | 20,1 g | 20,2 g | 53,4 g |
| Mandeln, leicht gesalzen | 604 | 20,2 g | 20,3 g | 53,7 g |
| Mandeln, ungesalzen | 607 | 20,3 g | 20,4 g | 54 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Frequently asked questions
How many calories are in Sonnenblumenkerne?
100 g of Sonnenblumenkerne has 582 kcal. 1 oz, in der Schale, Ausbeuten (15 g): about 87 kcal. 1 oz, ohne Schale (28,4 g): about 165 kcal. 1 oz, NFS (28,4 g): about 165 kcal.
Is Sonnenblumenkerne high in protein?
Sonnenblumenkerne contains 19,3 g of protein per 100 g (39 % of the 50 g Daily Value), or 2,9 g in 1 oz, in der Schale, Ausbeuten (15 g). About 12 % of its calories come from protein.
How many carbs are in Sonnenblumenkerne?
Sonnenblumenkerne has 24,1 g of total carbohydrates per 100 g, including 11,1 g of fiber and 2,7 g of sugars.
How much fat is in Sonnenblumenkerne?
Sonnenblumenkerne contains 49,8 g of fat per 100 g, of which 5,2 g is saturated (26 % of the Daily Value).
What vitamins and minerals does Sonnenblumenkerne contain?
Per 100 g, the most notable amounts relative to the Daily Value are Kupfer (203 % DV), Vitamin E (174 % DV), Selen (144 % DV), Phosphor (93 % DV) and Folat (B9) (59 % DV). The full list is in the vitamins and minerals table above.
How much sodium is in Sonnenblumenkerne?
100 g contains 3 mg of sodium, 0,1 % of the 2,300 mg Daily Value.
Where does this nutrition data come from?
From USDA FoodData Central: FNDDS (Survey), record dated 31. Oktober 2024. FoodFactly last checked it on 6. November 2026. Each value above shows whether it was measured, calculated or taken from a label.
Source of the nutrition information
- USDA FoodData Central: FNDDS (Survey), record 2707582. License: CC0 1.0 (U.S. public domain). Source record dated 31. Oktober 2024. Imported 6. November 2026.
Last updated: . Data quality score: 100/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.