Calories in Seeds, sunflower seed kernels from shell, dry roasted, with salt added
Generic food Cooked Nuts and Seeds
Seeds, sunflower seed kernels from shell, dry roasted, with salt added contains 546 kcal per 100 g. A typical serving of 1 oz (28.4 g) provides about 155 kcal.
Roughly 76% of its calories come from fat, with 13% from protein and 10% from carbohydrates (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.
These values are for the cooked food. Raw and other preparations have their own values, listed separately below.
The data comes from USDA FoodData Central: SR Legacy.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 546 kcal | |
| Total fat ? | 49.8 g | 64% |
| Saturated fat ? | 5.2 g | 26% |
| Cholesterol Z | 0 mg | 0% |
| Sodium L | 6,008 mg | 261% |
| Total carbohydrates L | 15.3 g | 6% |
| 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 13%
- Carbohydrates 10%
- Fat 76%
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)
- Sodium6,008 mgin the top quarter of nut and seed products (median 18 mg)
- Protein per 100 kcal3.5 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 C | 14.4 g |
| Theobromine Z | 0 mg |
| Energy C | 2,285 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 |
Other forms of Seeds
Raw, cooked, dried and processed versions are separate records with their own measured values.
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Seeds, sisymbrium sp. seeds, whole, dried Dried or dry | 318 | 12.1 g | 58.3 g | 4.6 g |
| Seeds, lotus seeds, raw Raw | 89 | 4.1 g | 17.3 g | 0.53 g |
| Seeds, sunflower seed kernels, oil roasted, with salt added Cooked | 592 | 20.1 g | 22.9 g | 51.3 g |
| Seeds, sunflower seed kernels, toasted, with salt added Cooked | 619 | 17.2 g | 20.6 g | 56.8 g |
| Seeds, sunflower seed butter, with salt added | 617 | 17.3 g | 23.3 g | 55.2 g |
| Seeds, pumpkin and squash seeds, whole, roasted, with salt added Cooked | 446 | 18.6 g | 53.8 g | 19.4 g |
| Seeds, sesame butter, tahini, type of kernels unspecified | 592 | 17.4 g | 21.5 g | 53 g |
| Seeds, sesame butter, tahini, from unroasted kernels (non-chemically removed seed coat) | 607 | 18 g | 17.9 g | 56.4 g |
| Seeds, watermelon seed kernels, dried Dried or dry | 557 | 28.3 g | 15.3 g | 47.4 g |
| Seeds, sesame butter, tahini, from raw and stone ground kernels Raw | 570 | 17.8 g | 26.2 g | 48 g |
| Seeds, sesame seed kernels, dried (decorticated) Dried or dry | 631 | 20.5 g | 11.7 g | 61.2 g |
| Flaxseed | 534 | 18.3 g | 28.9 g | 42.2 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 |
|---|---|---|---|---|
| Nuts, almonds, blanched Cooked | 590 | 21.4 g | 18.7 g | 52.5 g |
| Nuts, almonds, dry roasted, without salt added Cooked | 598 | 21 g | 21 g | 52.5 g |
| Peanuts, dry roasted, lightly salted Cooked | 584 | 24.2 g | 21.2 g | 49.4 g |
| Nuts, mixed nuts, dry roasted, with peanuts, with salt added Cooked | 594 | 17.3 g | 25.4 g | 51.5 g |
| Nuts, mixed nuts, dry roasted, with peanuts, salt added, PLANTERS pistachio blend Cooked | 572 | 23.3 g | 23.1 g | 47.5 g |
| Peanuts, dry roasted, salted Cooked | 587 | 24.4 g | 21.3 g | 49.7 g |
| Peanuts, dry roasted, unsalted Cooked | 587 | 24.4 g | 21.3 g | 49.7 g |
| Nuts, mixed nuts, oil roasted, with peanuts, with salt added Cooked | 607 | 20 g | 21.1 g | 54 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Frequently asked questions
How many calories are in cooked seeds?
100 g of cooked seeds has 546 kcal. 1 oz (28.4 g): about 155 kcal. 1 package, 1.875 oz yields (27 g): about 147 kcal. 1 cup (128 g): about 699 kcal.
Is cooked seeds high in protein?
Cooked seeds contains 19.3 g of protein per 100 g (39% of the 50 g Daily Value), or 5.5 g in 1 oz (28.4 g). About 13% of its calories come from protein. Compared with other nut and seed products, that is above the median (median 16.1 g).
How many carbs are in cooked seeds?
Cooked seeds has 15.3 g of total carbohydrates per 100 g, including 9 g of fiber and 2.7 g of sugars.
How much fat is in cooked seeds?
Cooked seeds 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 cooked seeds contain?
Per 100 g, the most notable amounts relative to the Daily Value are copper (203% DV), Vitamin E (174% DV), selenium (144% DV), Pantothenic acid (B5) (141% DV) and phosphorus (92% DV). The full list is in the vitamins and minerals table above.
How much sodium is in cooked seeds?
100 g contains 6,008 mg of sodium, 261% of the 2,300 mg Daily Value.
Does seeds have the same nutrition cooked and dried or dry?
No. Per 100 g, seeds, sunflower seed kernels from shell, dry roasted, with salt added has 546 kcal, while seeds, sisymbrium sp. seeds, whole, dried has 318 kcal. Cooking changes the water content, so always use the record that matches how you weigh the food.
Where does this nutrition data come from?
From USDA FoodData Central: SR Legacy, record dated April 1, 2019. FoodFactly last checked it on November 6, 2026. Each value above shows whether it was measured, calculated or taken from a label.
Source of the nutrition information
- USDA FoodData Central: SR Legacy, record 169417. 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.