Sunflower seed kernelsdry roasted, with salt added

USDA Foundation

Add to my plan lets the planner choose how much. Add exactly keeps the serving you pick below, and plans the rest of the day around it.

Serving size

Nutrition Facts

Serving size1 oz (28.35 g)

Amount per serving

Calories

173

% Daily Value*

Total Fat 16 g20%

Saturated Fat 1.5 g8%

Trans Fat 0.08 g

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

Sodium 151 mg7%

Total Carbohydrate 4.8 g2%

Dietary Fiber 2.9 g10%

Total Sugars 0.89 g

Protein 6 g

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

Calcium 22 mg2%

Iron 1.5 mg8%

Potassium 195 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 inCopper 58%Selenium 41%Vitamin E 37%Manganese 36%Magnesium 24%of Daily Value, per serving

All nutrients

Per 1 oz (28.35 g).

Nutrient	Amount		Per 100 g
Calories & macronutrients
Calories	173 kcal		612 kcal
Protein	6 g	12%	21 g
Carbohydrate	4.8 g	2%	17 g
Fiber	2.9 g	10%	10 g
Total sugars	0.89 g		3.1 g
Total fat	16 g	20%	56 g
Saturated fat	1.5 g	8%	5.4 g
Monounsaturated fat	9.5 g		33 g
Polyunsaturated fat	3.7 g		13 g
Trans fat	0.08 g		0.3 g
Cholesterol	0 mg^{† (from USDA’s older entry for this food)}	0%	0 mg
Vitamins
Vitamin A (RAE)	0.28 mcg	0%	1 mcg
Vitamin C	0 mg	0%	0 mg
Vitamin D	0 mcg^{† (from USDA’s older entry for this food)}	0%	0 mcg
Vitamin E	5.6 mg	37%	20 mg
Vitamin K	0.34 mcg	0%	1.2 mcg
Thiamin (B1)	0.13 mg	11%	0.47 mg
Riboflavin (B2)	0.14 mg	11%	0.51 mg
Niacin (B3)	2 mg	12%	7 mg
Vitamin B6	0.22 mg	13%	0.76 mg
Folate (DFE)	48 mcg	12%	169 mcg
Vitamin B12	0 mcg^{† (from USDA’s older entry for this food)}	0%	0 mcg
Pantothenic acid (B5)	0.24 mg	5%	0.84 mg
Choline	15 mg	3%	52 mg
Minerals
Calcium	22 mg	2%	78 mg
Iron	1.5 mg	8%	5.2 mg
Magnesium	101 mg	24%	358 mg
Phosphorus	213 mg	17%	750 mg
Potassium	195 mg	4%	689 mg
Sodium	151 mg	7%	532 mg
Zinc	1.7 mg	15%	6 mg
Copper	0.52 mg	58%	1.8 mg
Manganese	0.82 mg	36%	2.9 mg
Selenium	23 mcg	41%	80 mcg
Other
Omega-3 ALA	0.02 g	1%	0.06 g
Omega-3 EPA	0 g		0 g
Omega-3 DHA	0 g		0 g
Water	0.43 g		1.5 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

Loading test results…

Other forms of sunflower seed kernels

Nutritionally similar foods

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: 325524 (opens USDA FoodData Central in a new tab)
Published: April 1, 2019
Release used: FoodData Central Foundation Foods 2026-10-29
Older entry used: Cholesterol, Vitamin D, Vitamin B12, Alcohol and 1 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.