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
| 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 |
Fats ⓘHigher in Fats content than 97% of foods
Calories ⓘHigher in Calories content than 97% of foods
Phosphorus ⓘHigher in Phosphorus content than 92% of foods
Potassium ⓘHigher in Potassium content than 91% of foods
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.
Sunflower seed Glycemic load (GL)
Mineral coverage chart
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%
Choline:
55.1 mg of 550 mg
10%
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%
Choline
55.1 mg
TOP 64%
Sodium
9 mg
TOP 86%
Vitamin coverage chart
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%
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%
Vitamin D
0 µg
TOP 100%
Vitamin K
0 µg
TOP 100%
Vitamin B12
0 µg
TOP 100%
Macronutrients chart
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:
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
Saturated Fat:
4.455 g
Monounsaturated Fat:
18.528 g
Polyunsaturated fat:
23.137 g
Carbohydrate type breakdown
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
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 Orange
|
| Protein | 20.78g | 49% | 23% |
7.4 times more than Broccoli
|
| Fats | 51.46g | 79% | 3% |
1.5 times more than Cheddar Cheese
|
| Vitamin C | 1.4mg | 2% | 39% |
37.9 times less than Lemon
|
| Net carbs | 11.4g | N/A | 43% |
4.8 times less than Chocolate
|
| Carbs | 20g | 7% | 35% |
1.4 times less than Rice
|
| Cholesterol | 0mg | 0% | 100% |
N/A
|
| Vitamin D | 0µg | 0% | 100% |
N/A
|
| Iron | 5.25mg | 66% | 10% |
2 times more than Beef
|
| Calcium | 78mg | 8% | 26% |
1.6 times less than Milk
|
| Potassium | 645mg | 19% | 9% |
4.4 times more than Cucumber
|
| Magnesium | 325mg | 77% | 9% |
2.3 times more than Almond
|
| Sugar | 2.62g | N/A | 57% |
3.4 times less than Coca-Cola
|
| Fiber | 8.6g | 34% | 12% |
3.6 times more than Orange
|
| Copper | 1.8mg | 200% | 15% |
12.7 times more than Shiitake
|
| Zinc | 5mg | 45% | 19% |
1.3 times less than Beef
|
| Phosphorus | 660mg | 94% | 8% |
3.6 times more than Chicken meat
|
| Sodium | 9mg | 0% | 86% |
54.4 times less than White Bread
|
| Vitamin A | 50IU | 1% | 49% |
334.1 times less than Carrot
|
| Vitamin A RAE | 3µg | 0% | 62% | |
| Vitamin E | 35.17mg | 234% | 33% |
24.1 times more than Kiwifruit
|
| Selenium | 53µg | 96% | 21% | |
| Manganese | 1.95mg | 85% | 28% | |
| Vitamin B1 | 1.48mg | 123% | 9% |
5.6 times more than Pea raw
|
| Vitamin B2 | 0.36mg | 27% | 20% |
2.7 times more than Avocado
|
| Vitamin B3 | 8.34mg | 52% | 15% |
1.1 times less than Turkey meat
|
| Vitamin B5 | 1.13mg | 23% | 33% |
Equal to Sunflower seed
|
| Vitamin B6 | 1.35mg | 103% | 13% |
11.3 times more than Oat
|
| Vitamin B12 | 0µg | 0% | 100% |
N/A
|
| Vitamin K | 0µg | 0% | 100% |
N/A
|
| Folate | 227µg | 57% | 18% |
3.7 times more than Brussels sprout
|
| Saturated Fat | 4.46g | 22% | 27% |
1.3 times less than Beef
|
| Monounsaturated Fat | 18.53g | N/A | 11% |
1.9 times more than Avocado
|
| Polyunsaturated fat | 23.14g | N/A | 9% |
2 times less than Walnut
|
| Tryptophan | 0.35mg | 0% | 45% |
1.1 times more than Chicken meat
|
| Threonine | 0.93mg | 0% | 59% |
1.3 times more than Beef
|
| Isoleucine | 1.14mg | 0% | 54% |
1.2 times more than Salmon raw
|
| Leucine | 1.66mg | 0% | 61% |
1.5 times less than Tuna
|
| Lysine | 0.94mg | 0% | 71% |
2.1 times more than Tofu
|
| Methionine | 0.49mg | 0% | 65% |
5.1 times more than Quinoa
|
| Phenylalanine | 1.17mg | 0% | 47% |
1.8 times more than Egg
|
| Valine | 1.32mg | 0% | 51% |
1.5 times less than Soybean raw
|
| Histidine | 0.63mg | 0% | 63% |
1.2 times less than Turkey meat
|
| Omega-3 - EPA | 0.01g | N/A | 38% |
49.3 times less than Salmon
|
| Omega-3 - DHA | 0g | N/A | 100% |
N/A
|
| Omega-3 - DPA | 0g | N/A | 100% |
N/A
|
| Omega-6 - Eicosadienoic acid | 0g | N/A | 100% |
Check out similar food or compare with current
NUTRITION FACTS LABEL
Nutrition Facts
___servings per container
Serving Size ______________
Serving Size ______________
Amount Per 100g
Calories 584
% Daily Value*
78%
Total Fat
51g
18%
Saturated Fat 4g
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
ⓘ
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
ⓘ
Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
Low in Saturated Fats
ⓘ
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 Sugars
ⓘ
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
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.