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Sunflower seed nutrition: calories, carbs, GI, protein, fiber, fats

Seeds, sunflower seed kernels, dried
*all the values are displayed for the amount of 100 grams

Important nutritional characteristics for Sunflower seed

Sunflower seed
Glycemic index ⓘ Gi values are taken from various scientific sources. GI values less than 55 are considered as low. Values above 70 are considered as high. 20 (low)
Glycemic load 1 (low)
Calories ⓘ Calories per 100-gram serving 584
Net Carbs ⓘ Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols 11.4 grams
Serving Size ⓘ Serving sizes are taken from FDA's Reference Amounts Customarily Consumed (RACCs) 1 cup, with hulls, edible yield (46 grams)
Acidity (Based on PRAL) ⓘ PRAL (Potential renal acid load) is calculated using a formula. On the PRAL scale the higher the positive value, the more is the acidifying effect on the body. The lower the negative value, the higher the alkalinity of the food. 0 is neutral. 11.6 (acidic)
Oxalates ⓘ https://www.sciencedirect.com/science/article/abs/pii/S0889157513000902 0mg
TOP 3% Fats ⓘHigher in Fats content than 97% of foods
TOP 3% Calories ⓘHigher in Calories content than 97% of foods
TOP 8% Phosphorus ⓘHigher in Phosphorus content than 92% of foods
TOP 9% Potassium ⓘHigher in Potassium content than 91% of foods
TOP 9% Polyunsaturated fat ⓘHigher in Polyunsaturated fat content than 91% of foods

Sunflower seed calories (kcal)

Serving Size Calories Weight
Calories in 100 grams 584
Calories in 1 cup, with hulls, edible yield 269 46 g
Calories in 1 cup 818 140 g

Sunflower seed Glycemic index (GI)

Gi values are taken from various scientific sources. GI values less than 55 are considered as low. Values above 70 are considered as high.
20

Sunflower seed Glycemic load (GL)

1

Mineral coverage chart

Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 197% 233% 283% 57% 2% 137% 600% 255% 290%
Calcium: 78 mg of 1,000 mg 8%
Iron: 5.25 mg of 8 mg 66%
Magnesium: 325 mg of 420 mg 77%
Phosphorus: 660 mg of 700 mg 94%
Potassium: 645 mg of 3,400 mg 19%
Sodium: 9 mg of 2,300 mg 0%
Zinc: 5 mg of 11 mg 45%
Copper: 1.8 mg of 1 mg 200%
Manganese: 1.95 mg of 2 mg 85%
Selenium: 53 µg of 55 µg 96%

Mineral chart - relative view

Phosphorus
660 mg
TOP 8%
Magnesium
325 mg
TOP 9%
Potassium
645 mg
TOP 9%
Iron
5.25 mg
TOP 10%
Copper
1.8 mg
TOP 15%
Zinc
5 mg
TOP 19%
Selenium
53 µg
TOP 21%
Calcium
78 mg
TOP 26%
Manganese
1.95 mg
TOP 28%
Sodium
9 mg
TOP 86%

Vitamin coverage chart

Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 3% 704% 0% 5% 370% 82% 157% 68% 311% 171% 0% 31% 0%
Vitamin A: 50 IU of 5,000 IU 1%
Vitamin E : 35.17 mg of 15 mg 234%
Vitamin D: 0 µg of 10 µg 0%
Vitamin C: 1.4 mg of 90 mg 2%
Vitamin B1: 1.48 mg of 1 mg 123%
Vitamin B2: 0.355 mg of 1 mg 27%
Vitamin B3: 8.335 mg of 16 mg 52%
Vitamin B5: 1.13 mg of 5 mg 23%
Vitamin B6: 1.345 mg of 1 mg 103%
Folate: 227 µg of 400 µg 57%
Vitamin B12: 0 µg of 2 µg 0%
Choline: 55.1 mg of 550 mg 10%
Vitamin K: 0 µg of 120 µg 0%

Vitamin chart - relative view

Vitamin B1
1.48 mg
TOP 9%
Vitamin B6
1.345 mg
TOP 13%
Vitamin B3
8.335 mg
TOP 15%
Folate
227 µg
TOP 18%
Vitamin B2
0.355 mg
TOP 20%
Vitamin B5
1.13 mg
TOP 33%
Vitamin E
35.17 mg
TOP 33%
Vitamin C
1.4 mg
TOP 39%
Vitamin A
50 IU
TOP 49%
Choline
55.1 mg
TOP 64%
Vitamin D
0 µg
TOP 100%
Vitamin K
0 µg
TOP 100%
Vitamin B12
0 µg
TOP 100%

Macronutrients chart

21% 51% 20% 5% 4%
Protein:
Daily Value: 42%
20.78 g of 50 g
42%
Fats:
Daily Value: 79%
51.46 g of 65 g
79%
Carbs:
Daily Value: 7%
20 g of 300 g
7%
Water:
Daily Value: 0%
4.73 g of 2,000 g
0%
Other:
3.03 g

Protein quality breakdown

Tryptophan Threonine Isoleucine Leucine Lysine Methionine Phenylalanine Valine Histidine 373% 266% 245% 183% 134% 142% 201% 217% 271%
Tryptophan: 348 mg of 280 mg 124%
Threonine: 928 mg of 1,050 mg 88%
Isoleucine: 1139 mg of 1,400 mg 81%
Leucine: 1659 mg of 2,730 mg 61%
Lysine: 937 mg of 2,100 mg 45%
Methionine: 494 mg of 1,050 mg 47%
Phenylalanine: 1169 mg of 1,750 mg 67%
Valine: 1315 mg of 1,820 mg 72%
Histidine: 632 mg of 700 mg 90%

Fat type information

10% 40% 50%
Saturated Fat: 4.455 g
Monounsaturated Fat: 18.528 g
Polyunsaturated fat: 23.137 g

Carbohydrate type breakdown

100%
Starch: 0 g
Sucrose: 2.5 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g

Fiber content ratio for Sunflower seed

13% 43% 44%
Sugar: 2.62 g
Fiber: 8.6 g
Other: 8.78 g

All nutrients for Sunflower seed per 100g

Nutrient Value DV% In TOP % of foods Comparison
Calories 584kcal 29% 3% 12.4 times more than OrangeOrange
Protein 20.78g 49% 23% 7.4 times more than BroccoliBroccoli
Fats 51.46g 79% 3% 1.5 times more than Cheddar CheeseCheddar Cheese
Vitamin C 1.4mg 2% 39% 37.9 times less than LemonLemon
Net carbs 11.4g N/A 43% 4.8 times less than ChocolateChocolate
Carbs 20g 7% 35% 1.4 times less than RiceRice
Cholesterol 0mg 0% 100% N/AEgg
Vitamin D 0µg 0% 100% N/AEgg
Iron 5.25mg 66% 10% 2 times more than Beef broiledBeef broiled
Calcium 78mg 8% 26% 1.6 times less than MilkMilk
Potassium 645mg 19% 9% 4.4 times more than CucumberCucumber
Magnesium 325mg 77% 9% 2.3 times more than AlmondAlmond
Sugar 2.62g N/A 57% 3.4 times less than Coca-ColaCoca-Cola
Fiber 8.6g 34% 12% 3.6 times more than OrangeOrange
Copper 1.8mg 200% 15% 12.7 times more than ShiitakeShiitake
Zinc 5mg 45% 19% 1.3 times less than Beef broiledBeef broiled
Phosphorus 660mg 94% 8% 3.6 times more than Chicken meatChicken meat
Sodium 9mg 0% 86% 54.4 times less than White BreadWhite Bread
Vitamin A 50IU 1% 49% 334.1 times less than CarrotCarrot
Vitamin A RAE 3µg 0% 62%
Vitamin E 35.17mg 234% 33% 24.1 times more than KiwifruitKiwifruit
Selenium 53µg 96% 21%
Manganese 1.95mg 85% 28%
Vitamin B1 1.48mg 123% 9% 5.6 times more than Pea rawPea raw
Vitamin B2 0.36mg 27% 20% 2.7 times more than AvocadoAvocado
Vitamin B3 8.34mg 52% 15% 1.1 times less than Turkey meatTurkey meat
Vitamin B5 1.13mg 23% 33% Equal to Sunflower seedSunflower seed
Vitamin B6 1.35mg 103% 13% 11.3 times more than OatOat
Vitamin B12 0µg 0% 100% N/APork
Vitamin K 0µg 0% 100% N/ABroccoli
Folate 227µg 57% 18% 3.7 times more than Brussels sproutBrussels sprout
Saturated Fat 4.46g 22% 27% 1.3 times less than Beef broiledBeef broiled
Choline 55.1mg 10% 64%
Monounsaturated Fat 18.53g N/A 11% 1.9 times more than AvocadoAvocado
Polyunsaturated fat 23.14g N/A 9% 2 times less than WalnutWalnut
Tryptophan 0.35mg 0% 45% 1.1 times more than Chicken meatChicken meat
Threonine 0.93mg 0% 59% 1.3 times more than Beef broiledBeef broiled
Isoleucine 1.14mg 0% 54% 1.2 times more than Salmon rawSalmon raw
Leucine 1.66mg 0% 61% 1.5 times less than Tuna BluefinTuna Bluefin
Lysine 0.94mg 0% 71% 2.1 times more than TofuTofu
Methionine 0.49mg 0% 65% 5.1 times more than QuinoaQuinoa
Phenylalanine 1.17mg 0% 47% 1.8 times more than EggEgg
Valine 1.32mg 0% 51% 1.5 times less than Soybean rawSoybean raw
Histidine 0.63mg 0% 63% 1.2 times less than Turkey meatTurkey meat
Omega-3 - EPA 0.01g N/A 38% 49.3 times less than SalmonSalmon
Omega-3 - DHA 0g N/A 100% N/ASalmon
Omega-3 - DPA 0g N/A 100% N/ASalmon
Omega-6 - Eicosadienoic acid 0g N/A 100%

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NUTRITION FACTS LABEL

Nutrition Facts
___servings per container
Serving Size ______________
Amount Per 100g
Calories 584
% Daily Value*
78%
Total Fat 51g
18%
Saturated Fat 4g
Trans Fat g
0%
Cholesterol 0mg
0%
Sodium 9mg
7%
Total Carbohydrate 20g
36%
Dietary Fiber 9g
Total Sugars g
Includes ? g Added Sugars
Protein 21g
Vitamin D 0mcg 0%

Calcium 78mg 8%

Iron 5mg 63%

Potassium 645mg 19%

*
The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Health checks

Low in Cholesterol
ok
 ⓘ Dietary cholesterol is not associated with an increased risk of coronary heart disease in healthy individuals. However, dietary cholesterol is common in foods that are high in harmful saturated fats.
Source
No Trans Fats
ok
 ⓘ Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
Low in Saturated Fats
ok
 ⓘ Saturated fat intake can raise total cholesterol and LDL (low-density lipoprotein) levels, leading to an increased risk of atherosclerosis. Dietary guidelines recommend limiting saturated fats to under 10% of calories a day.
Source
Low in Sodium
ok
 ⓘ Increased sodium consumption leads to elevated blood pressure.
Source
Low in Sugars
ok
 ⓘ While the consumption of moderate amounts of added sugars is not detrimental to health, an excessive intake can increase the risk of obesity, and therefore, diabetes.
Source

Sunflower seed nutrition infographic

Sunflower seed nutrition infographic
Infographic link

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. https://fdc.nal.usda.gov/fdc-app.html#/food-details/170562/nutrients

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.