Calories in Seeds, sunflower seed kernels, dry roasted, with salt added
Generic food Cooked Nuts and Seeds
This record duplicates Seeds, sunflower seed kernels, dry roasted, with salt added from another USDA dataset. Its values are kept for reference; the linked page is the main one.
Seeds, sunflower seed kernels, dry roasted, with salt added contains 582 kcal per 100 g. A typical serving of 1 oz (28.4 g) provides about 165 kcal.
Roughly 72% of its calories come from fat, with 15% from carbohydrates and 12% from protein (estimated with general energy factors).
That is close to the median for nut and seed products on FoodFactly (574 kcal per 100 g).
100 g provides 203% of the Daily Value for copper, 174% of the Daily Value for Vitamin E and 144% of the Daily Value for selenium.
The data comes from USDA FoodData Central: SR Legacy.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 582 kcal | |
| Total fat ? | 49.8 g | 64% |
| Saturated fat ? | 5.2 g | 26% |
| Cholesterol Z | 0 mg | 0% |
| Sodium L | 655 mg | 28% |
| Total carbohydrates C | 24.1 g | 9% |
| Dietary fiber ? | 9 g | 32% |
| Total sugars C | 2.7 g | |
| Protein ? | 19.3 g | 39% |
| Vitamin A I | 0 µg | 0% |
| Vitamin C ? | 1.4 mg | 2% |
| Vitamin D Z | 0 µg | 0% |
| Vitamin E M | 26.1 mg | 174% |
| Vitamin K I | 2.7 µg | 2% |
| Thiamin (B1) ? | 0.11 mg | 9% |
| Riboflavin (B2) ? | 0.25 mg | 19% |
| Niacin (B3) ? | 7 mg | 44% |
| Pantothenic acid (B5) ? | 7 mg | 141% |
| Vitamin B6 ? | 0.8 mg | 47% |
| Folate (B9) C | 237 µg | 59% |
| Vitamin B12 Z | 0 µg | 0% |
| Choline I | 55.1 mg | 10% |
| Calcium ? | 70 mg | 5% |
| Iron ? | 3.8 mg | 21% |
| Magnesium ? | 129 mg | 31% |
| Phosphorus ? | 1,155 mg | 92% |
| Potassium ? | 850 mg | 18% |
| Zinc ? | 5.3 mg | 48% |
| Copper ? | 1.8 mg | 203% |
| Manganese ? | 2.1 mg | 92% |
| Selenium I | 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 15%
- 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
- Protein19.3 gabove the median for nut and seed products (median 16.1 g)
- Fiber9 gabove the median for nut and seed products (median 8.4 g)
- Sugars2.7 gin the lowest quarter of nut and seed products (median 4.2 g)
- Fat49.8 gabove the median for nut and seed products (median 48.8 g)
- Saturated fat5.2 gbelow the median for nut and seed products (median 5.6 g)
- Sodium655 mgin the top quarter of nut and seed products (median 18 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)
| Monounsaturated fat ? | 9.5 g |
|---|---|
| Polyunsaturated fat ? | 32.9 g |
Sugars and starch (6)
| Sucrose M | 2.7 g |
|---|---|
| Glucose M | 0.03 g |
| Fructose I | 0 g |
| Lactose I | 0 g |
| Maltose I | 0 g |
| Galactose Z | 0 g |
Amino acids (18)
| Tryptophan ? | 0.3 g |
|---|---|
| Threonine ? | 0.79 g |
| Isoleucine ? | 0.97 g |
| Leucine ? | 1.4 g |
| Lysine ? | 0.8 g |
| Methionine ? | 0.42 g |
| Cystine ? | 0.38 g |
| Phenylalanine ? | 0.99 g |
| Tyrosine ? | 0.57 g |
| Valine ? | 1.1 g |
| Arginine ? | 2 g |
| Histidine ? | 0.54 g |
| Alanine ? | 0.95 g |
| Aspartic acid ? | 2.1 g |
| Glutamic acid ? | 4.7 g |
| Glycine ? | 1.2 g |
| Proline ? | 1 g |
| Serine ? | 0.91 g |
Individual fatty acids (19)
| EPA (omega-3, 20:5 n-3) ? | 0 g |
|---|---|
| DHA (omega-3, 22:6 n-3) ? | 0 g |
| Linoleic acid (omega-6, 18:2) ? | 32.8 g |
| SFA 4:0 ? | 0 g |
| SFA 6:0 ? | 0 g |
| SFA 8:0 ? | 0 g |
| SFA 10:0 ? | 0 g |
| SFA 12:0 ? | 0 g |
| SFA 14:0 ? | 0.051 g |
| SFA 16:0 ? | 2.8 g |
| SFA 18:0 ? | 2.2 g |
| MUFA 18:1 ? | 9.4 g |
| PUFA 18:3 ? | 0.069 g |
| PUFA 20:4 ? | 0 g |
| MUFA 16:1 ? | 0.049 g |
| PUFA 18:4 ? | 0 g |
| MUFA 20:1 ? | 0.048 g |
| MUFA 22:1 ? | 0 g |
| PUFA 22:5 n-3 (DPA) ? | 0 g |
Carotenoids (14)
| Beta-carotene I | 5 µg |
|---|---|
| Lycopene Z | 0 µg |
| Lutein + zeaxanthin Z | 0 µg |
| Retinol Z | 0 µg |
| Carotene, alpha I | 0 µg |
| Vitamin D (D2 + D3), International Units Z | 0 IU |
| Cryptoxanthin, beta I | 0 µg |
| Tocopherol, beta M | 1.2 mg |
| Tocopherol, gamma M | 0 mg |
| Tocopherol, delta M | 0.24 mg |
| Tocotrienol, alpha M | 0 mg |
| Tocotrienol, beta M | 0 mg |
| Tocotrienol, gamma M | 0 mg |
| Tocotrienol, delta M | 0 mg |
Other components (11)
| Water ? | 1.2 g |
|---|---|
| Alcohol ? | 0 g |
| Caffeine Z | 0 mg |
| Ash ? | 5.6 g |
| Theobromine Z | 0 mg |
| Energy ? | 2,435 kJ |
| Vitamin A, IU I | 9 IU |
| Folic acid Z | 0 µg |
| Folate, food ? | 237 µg |
| Vitamin E, added Z | 0 mg |
| Vitamin B-12, added Z | 0 µg |
Source of the nutrition information
- USDA FoodData Central: SR Legacy, record 169418. License: CC0 1.0 (U.S. public domain). Source record dated April 1, 2019. Imported November 6, 2026.
Last updated: . Data quality score: 100/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.