Calories in Sunflower seed kernels, dried
Generic food Dried or dry Nuts and Seeds
Sunflower seed kernels, dried contains 584 kcal per 100 g. A typical serving of 1 cup, with hulls, edible yield (46 g) provides about 269 kcal.
Roughly 74% of its calories come from fat, with 13% from protein and 13% 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 234% of the Daily Value for Vitamin E, 200% of the Daily Value for copper and 123% of the Daily Value for Thiamin (B1).
These values are for the dried or dry food. Raw and other preparations have their own values, listed separately below.
The data comes from USDA FoodData Central: SR Legacy, where most core values were measured by laboratory analysis.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 584 kcal | |
| Total fat M | 51.5 g | 66% |
| Saturated fat C | 4.5 g | 22% |
| Cholesterol Z | 0 mg | 0% |
| Sodium M | 9 mg | 0.4% |
| Total carbohydrates C | 20 g | 7% |
| Dietary fiber M | 8.6 g | 31% |
| Total sugars I | 2.6 g | |
| Protein M | 20.8 g | 42% |
| Vitamin A C | 3 µg | 0.3% |
| Vitamin C ? | 1.4 mg | 2% |
| Vitamin D Z | 0 µg | 0% |
| Vitamin E M | 35.2 mg | 234% |
| Vitamin K M | 0 µg | 0% |
| Thiamin (B1) M | 1.5 mg | 123% |
| Riboflavin (B2) M | 0.36 mg | 27% |
| Niacin (B3) M | 8.3 mg | 52% |
| Pantothenic acid (B5) M | 1.1 mg | 23% |
| Vitamin B6 M | 1.3 mg | 79% |
| Folate (B9) C | 227 µg | 57% |
| Vitamin B12 Z | 0 µg | 0% |
| Choline ? | 55.1 mg | 10% |
| Calcium M | 78 mg | 6% |
| Iron M | 5.3 mg | 29% |
| Magnesium M | 325 mg | 77% |
| Phosphorus M | 660 mg | 53% |
| Potassium M | 645 mg | 14% |
| Zinc M | 5 mg | 45% |
| Copper M | 1.8 mg | 200% |
| Manganese M | 2 mg | 85% |
| Selenium M | 53 µg | 96% |
% 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 13%
- Fat 74%
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
- Protein20.8 gin the top quarter of nut and seed products (median 16.1 g)
- Fiber8.6 gabove the median for nut and seed products (median 8.4 g)
- Sugars2.6 gin the lowest quarter of nut and seed products (median 4.2 g)
- Fat51.5 gabove the median for nut and seed products (median 48.8 g)
- Saturated fat4.5 gbelow the median for nut and seed products (median 5.6 g)
- Sodium9 mgbelow the median for nut and seed products (median 18 mg)
- Protein per 100 kcal3.6 gprotein density, useful for comparing foods with different calorie levels
- Water4.7 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat C | 18.5 g |
|---|---|
| Polyunsaturated fat C | 23.1 g |
Sugars and starch (1)
| Sucrose M | 2.5 g |
|---|
Amino acids (18)
| Tryptophan ? | 0.35 g |
|---|---|
| Threonine ? | 0.93 g |
| Isoleucine ? | 1.1 g |
| Leucine ? | 1.7 g |
| Lysine ? | 0.94 g |
| Methionine ? | 0.49 g |
| Cystine ? | 0.45 g |
| Phenylalanine ? | 1.2 g |
| Tyrosine ? | 0.67 g |
| Valine ? | 1.3 g |
| Arginine ? | 2.4 g |
| Histidine ? | 0.63 g |
| Alanine ? | 1.1 g |
| Aspartic acid ? | 2.4 g |
| Glutamic acid ? | 5.6 g |
| Glycine ? | 1.5 g |
| Proline ? | 1.2 g |
| Serine ? | 1.1 g |
Individual fatty acids (32)
| EPA (omega-3, 20:5 n-3) M | 0.014 g |
|---|---|
| DHA (omega-3, 22:6 n-3) M | 0 g |
| Linoleic acid (omega-6, 18:2) M | 23.1 g |
| SFA 4:0 ? | 0 g |
| SFA 6:0 ? | 0 g |
| SFA 8:0 M | 0 g |
| SFA 10:0 M | 0 g |
| SFA 12:0 M | 0 g |
| SFA 14:0 M | 0.025 g |
| SFA 16:0 M | 2.2 g |
| SFA 18:0 M | 1.7 g |
| SFA 20:0 M | 0.12 g |
| MUFA 18:1 M | 18.4 g |
| PUFA 18:3 M | 0.06 g |
| PUFA 20:4 M | 0 g |
| SFA 22:0 M | 0.32 g |
| MUFA 14:1 M | 0 g |
| MUFA 16:1 M | 0.02 g |
| PUFA 18:4 M | 0.014 g |
| MUFA 20:1 M | 0.085 g |
| MUFA 22:1 M | 0.029 g |
| PUFA 22:5 n-3 (DPA) M | 0 g |
| SFA 15:0 M | 0 g |
| SFA 17:0 M | 0.02 g |
| SFA 24:0 M | 0.075 g |
| MUFA 24:1 c M | 0 g |
| PUFA 20:2 n-6 c,c M | 0 g |
| MUFA 17:1 M | 0.015 g |
| PUFA 20:3 M | 0 g |
| MUFA 15:1 M | 0 g |
| PUFA 21:5 M | 0 g |
| PUFA 22:4 M | 0 g |
Carotenoids (11)
| Beta-carotene C | 30 µg |
|---|---|
| Lycopene Z | 0 µg |
| Lutein + zeaxanthin Z | 0 µg |
| Retinol Z | 0 µg |
| Carotene, alpha C | 0 µg |
| Vitamin D (D2 + D3), International Units Z | 0 IU |
| Cryptoxanthin, beta C | 0 µg |
| Tocopherol, beta M | 1.2 mg |
| Tocopherol, gamma M | 0.37 mg |
| Tocopherol, delta M | 0.02 mg |
| Tocotrienol, beta M | 0 mg |
Sterols (1)
| Phytosterols ? | 534 mg |
|---|
Other components (14)
| Water M | 4.7 g |
|---|---|
| Alcohol ? | 0 g |
| Caffeine Z | 0 mg |
| Ash M | 3 g |
| Theobromine Z | 0 mg |
| Energy C | 2,445 kJ |
| Vitamin A, IU ? | 50 IU |
| Vitamin K (Menaquinone-4) M | 0 µg |
| Vitamin K (Dihydrophylloquinone) M | 0 µg |
| Folic acid Z | 0 µg |
| Folate, food ? | 227 µg |
| Betaine M | 35.4 mg |
| Vitamin E, added Z | 0 mg |
| Vitamin B-12, added Z | 0 µg |
Other forms of Sunflower seed kernels
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 |
|---|---|---|---|---|
| Trail mix with nuts | 604 | 20.1 g | 21.1 g | 53 g |
| Nuts, almonds, blanched Cooked | 590 | 21.4 g | 18.7 g | 52.5 g |
| Mixed seeds | 580 | 22 g | 21.7 g | 49.6 g |
| Nuts, walnuts, black, dried Dried or dry | 619 | 24.1 g | 9.6 g | 59.3 g |
| Almond butter, creamy | 603 | 20.8 g | 21.2 g | 53 g |
| Nuts, butternuts, dried Dried or dry | 612 | 24.9 g | 12.1 g | 57 g |
| Almond butter | 641 | 20.7 g | 21.1 g | 52.7 g |
| Nuts, NFS | 610 | 19.6 g | 20.9 g | 53.8 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Frequently asked questions
How many calories are in dried or dry sunflower seed kernels?
100 g of dried or dry sunflower seed kernels has 584 kcal. 1 cup, with hulls, edible yield (46 g): about 269 kcal. 1 cup (140 g): about 818 kcal.
Is dried or dry sunflower seed kernels high in protein?
Dried or dry sunflower seed kernels contains 20.8 g of protein per 100 g (42% of the 50 g Daily Value), or 9.6 g in 1 cup, with hulls, edible yield (46 g). About 13% of its calories come from protein. Compared with other nut and seed products, that is among the highest quarter (median 16.1 g).
How many carbs are in dried or dry sunflower seed kernels?
Dried or dry sunflower seed kernels has 20 g of total carbohydrates per 100 g, including 8.6 g of fiber and 2.6 g of sugars.
How much fat is in dried or dry sunflower seed kernels?
Dried or dry sunflower seed kernels contains 51.5 g of fat per 100 g, of which 4.5 g is saturated (22% of the Daily Value).
What vitamins and minerals does dried or dry sunflower seed kernels contain?
Per 100 g, the most notable amounts relative to the Daily Value are Vitamin E (234% DV), copper (200% DV), Thiamin (B1) (123% DV), selenium (96% DV) and manganese (85% DV). The full list is in the vitamins and minerals table above.
How much sodium is in dried or dry sunflower seed kernels?
100 g contains 9 mg of sodium, 0.4% of the 2,300 mg Daily Value.
Does sunflower seed kernels have the same nutrition dried or dry and raw?
No. Per 100 g, sunflower seed kernels, dried has 584 kcal, while seeds, lotus seeds, raw has 89 kcal. Processing 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 170562. License: CC0 1.0 (U.S. public domain). Source record dated April 1, 2019. Imported November 6, 2026.
Last updated: . Source description: "Seeds, sunflower seed kernels, dried". Data quality score: 100/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.