Sunflower seedkernel, raw

USDA Foundation

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Serving size

Nutrition Facts

Serving size1 oz (28.35 g)

Amount per serving

Calories

162

% Daily Value*

Total Fat 14 g18%

Saturated Fat 1.3 g^{† (from USDA’s older entry for this food)}6%

Trans Fat —

Cholesterol 0 mg^{† (from USDA’s older entry for this food)}0%

Sodium 0 mg0%

Total Carbohydrate 6.9 g3%

Dietary Fiber 2 g7%

Total Sugars 0.74 g^{† (from USDA’s older entry for this food)}

Protein 5.4 g

Vitamin D 0 mcg^{† (from USDA’s older entry for this food)}0%

Calcium 33 mg3%

Iron 1.2 mg7%

Potassium 186 mg4%

† From USDA's older entry for this food, which has a value where the newest entry doesn't. * The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. “—” = no data.

Rich inVitamin E 66%^{† (from USDA’s older entry for this food)}Copper 59%Thiamin 35%^{† (from USDA’s older entry for this food)}Manganese 32%Vitamin B6 22%^{† (from USDA’s older entry for this food)}of Daily Value, per serving

All nutrients

Per 1 oz (28.35 g).

Nutrient	Amount		Per 100 g
Calories & macronutrients
Calories	162 kcal		571 kcal
Protein	5.4 g	11%	19 g
Carbohydrate	6.9 g	3%	25 g
Fiber	2 g	7%	7.2 g
Total sugars	0.74 g^{† (from USDA’s older entry for this food)}		2.6 g
Total fat	14 g	18%	48 g
Saturated fat	1.3 g^{† (from USDA’s older entry for this food)}	6%	4.5 g
Monounsaturated fat	5.3 g^{† (from USDA’s older entry for this food)}		19 g
Polyunsaturated fat	6.6 g^{† (from USDA’s older entry for this food)}		23 g
Trans fat	—	—	—
Cholesterol	0 mg^{† (from USDA’s older entry for this food)}	0%	0 mg
Vitamins
Vitamin A (RAE)	0.85 mcg^{† (from USDA’s older entry for this food)}	0%	3 mcg
Vitamin C	0.4 mg^{† (from USDA’s older entry for this food)}	0%	1.4 mg
Vitamin D	0 mcg^{† (from USDA’s older entry for this food)}	0%	0 mcg
Vitamin E	10 mg^{† (from USDA’s older entry for this food)}	66%	35 mg
Vitamin K	0 mcg^{† (from USDA’s older entry for this food)}	0%	0 mcg
Thiamin (B1)	0.42 mg^{† (from USDA’s older entry for this food)}	35%	1.5 mg
Riboflavin (B2)	0.1 mg^{† (from USDA’s older entry for this food)}	8%	0.36 mg
Niacin (B3)	2.4 mg^{† (from USDA’s older entry for this food)}	15%	8.3 mg
Vitamin B6	0.38 mg^{† (from USDA’s older entry for this food)}	22%	1.3 mg
Folate (DFE)	64 mcg^{† (from USDA’s older entry for this food)}	16%	227 mcg
Vitamin B12	0 mcg^{† (from USDA’s older entry for this food)}	0%	0 mcg
Pantothenic acid (B5)	0.32 mg^{† (from USDA’s older entry for this food)}	6%	1.1 mg
Choline	16 mg^{† (from USDA’s older entry for this food)}	3%	55 mg
Minerals
Calcium	33 mg	3%	116 mg
Iron	1.2 mg	7%	4.4 mg
Magnesium	86 mg	20%	302 mg
Phosphorus	208 mg	17%	732 mg
Potassium	186 mg	4%	657 mg
Sodium	0 mg	0%	0 mg
Zinc	1.6 mg	14%	5.6 mg
Copper	0.53 mg	59%	1.9 mg
Manganese	0.75 mg	32%	2.6 mg
Selenium	5 mcg	9%	18 mcg
Other
Omega-3 ALA	0.02 g^{† (from USDA’s older entry for this food)}	1%	0.06 g
Omega-3 EPA	0 g^{† (from USDA’s older entry for this food)}		0.01 g
Omega-3 DHA	0 g^{† (from USDA’s older entry for this food)}		0 g
Water	1.4 g		4.9 g
Alcohol	0 g^{† (from USDA’s older entry for this food)}		0 g
Caffeine	0 mg^{† (from USDA’s older entry for this food)}		0 mg

Values marked † are from USDA’s older entry for this food, because the newest entry has no measurement for them. See the older entry · Why we do this

% DV = share of the FDA Daily Value for adults (a 2,000-calorie reference diet; adequate intake where no Daily Value exists). “—” means USDA has no measurement for this nutrient, which is not the same as zero.

Contaminants

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Where this data comes from

USDA’s newest lab analyses of single foods, with detailed sampling information.

Dataset: USDA FoodData Central, Foundation Foods
FDC ID: 2515381 (opens USDA FoodData Central in a new tab)
Published: April 20, 2023
Release used: FoodData Central Foundation Foods 2026-10-29
Older entry used: Total sugars, Saturated fat, Monounsaturated fat, Polyunsaturated fat and 19 more: from USDA's older entry for this food, because this record has no value for them. Values measured in this record are never replaced.
Same food elsewhere: USDA SR Legacy

Values are per 100 g of edible portion, scaled to the serving you choose. USDA data is public domain. For general information, not medical advice.