Sunflower seeds nutrition: calories, carbs, GI, protein, fiber, fats
Seeds, sunflower seed kernels, dried
Top nutrition facts for Sunflower seeds
| Calories ⓘ Calories for selected serving | 818 kcal |
| 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) |
| Net Carbs ⓘ Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols | 16 grams |
| Default serving size ⓘ Serving sizes are mostly 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 | 0 mg |
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 seeds calories (kcal)
| Calories for different serving sizes of sunflower seeds | 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 |
| Calories for different varieties of sunflower seeds | Calories | Weight |
|---|---|---|
| Seeds, sunflower seed kernels, dried (this food) | 584 | 100 g |
| Seeds, sunflower seed kernels, dry roasted, without salt | 582 | 100 g |
| Seeds, sunflower seed kernels, dry roasted, with salt added | 582 | 100 g |
| Seeds, sunflower seed kernels, oil roasted, without salt | 592 | 100 g |
| Seeds, sunflower seed kernels, oil roasted, with salt added | 592 | 100 g |
| Seeds, sunflower seed kernels, toasted, without salt | 619 | 100 g |
| Seeds, sunflower seed kernels, toasted, with salt added | 619 | 100 g |
Sunflower seeds 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 seeds Glycemic load (GL)
Mineral coverage chart
Mineral chart - relative view
Vitamin coverage chart
Vitamin A:
13µg of 900µg
1.4%
Vitamin E:
148mg of 15mg
985%
Vitamin D:
0µg of 20µg
0%
Vitamin C:
5.9mg of 90mg
6.5%
Vitamin B1:
6.2mg of 1mg
518%
Vitamin B2:
1.5mg of 1mg
115%
Vitamin B3:
35mg of 16mg
219%
Vitamin B5:
4.7mg of 5mg
95%
Vitamin B6:
5.6mg of 1mg
435%
Folate:
953µg of 400µg
238%
Vitamin B12:
0µg of 2µg
0%
Choline:
231mg of 550mg
42%
Vitamin K:
0µg of 120µg
0%
Vitamin chart - relative view
Macronutrients chart
Protein:
Daily Value: 58%
29.1 g of 50 g
29.1 g (58% of DV )
Fats:
Daily Value: 111%
72 g of 65 g
72 g (111% of DV )
Carbs:
Daily Value: 9%
28 g of 300 g
28 g (9% of DV )
Water:
Daily Value: 0%
6.6 g of 2,000 g
6.6 g (0% of DV )
Other:
4.2 g
4.2 g
Protein quality breakdown
Tryptophan:
1462mg of 280mg
522%
Threonine:
3898mg of 1,050mg
371%
Isoleucine:
4784mg of 1,400mg
342%
Leucine:
6968mg of 2,730mg
255%
Lysine:
3935mg of 2,100mg
187%
Methionine:
2075mg of 1,050mg
198%
Phenylalanine:
4910mg of 1,750mg
281%
Valine:
5523mg of 1,820mg
303%
Histidine:
2654mg of 700mg
379%
Fat type information
Saturated fat:
6.2 g
Monounsaturated fat:
26 g
Polyunsaturated fat:
32 g
Carbohydrate type breakdown
Starch:
0 g
Sucrose:
3.5 g
Glucose:
0 g
Fructose:
0 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Fiber content ratio for Sunflower seeds
Sugar:
3.7 g
Fiber:
12 g
Other:
12 g
All nutrients for Sunflower seeds per selected serving size (1 cup - 140g)
| Nutrient | Value | DV% | In TOP % of foods | Comparison |
| Vitamin A | 4.2µg | 0% | 62% | |
| Calories | 818kcal | 41% | 3% |
12.4 times more than Orange
|
| Protein | 29g | 69% | 23% |
7.4 times more than Broccoli
|
| Fats | 72g | 111% | 3% |
1.5 times more than Cheese
|
| Vitamin C | 2mg | 2% | 39% |
37.9 times less than Lemon
|
| Net carbs | 16g | N/A | 43% |
4.8 times less than Chocolate
|
| Carbs | 28g | 9% | 35% |
1.4 times less than Rice
|
| Cholesterol | 0mg | 0% | 100% |
N/A
|
| Vitamin D | 0µg | 0% | 100% |
N/A
|
| Magnesium | 455mg | 108% | 9% |
2.3 times more than Almonds
|
| Calcium | 109mg | 11% | 26% |
1.6 times less than Milk
|
| Potassium | 903mg | 27% | 9% |
4.4 times more than Cucumber
|
| Iron | 7.4mg | 92% | 10% |
2 times more than Beef broiled
|
| Sugar | 3.7g | N/A | 57% |
3.4 times less than Coca-Cola
|
| Fiber | 12g | 48% | 12% |
3.6 times more than Orange
|
| Copper | 2.5mg | 280% | 15% |
12.7 times more than Shiitake
|
| Zinc | 7mg | 64% | 19% |
1.3 times less than Beef broiled
|
| Phosphorus | 924mg | 132% | 8% |
3.6 times more than Chicken meat
|
| Sodium | 13mg | 1% | 86% |
54.4 times less than White bread
|
| Vitamin E | 49mg | 328% | 33% |
24.1 times more than Kiwi
|
| Manganese | 2.7mg | 119% | 28% | |
| Selenium | 74µg | 135% | 21% | |
| Vitamin B1 | 2.1mg | 173% | 9% |
5.6 times more than Pea raw
|
| Vitamin B2 | 0.5mg | 38% | 20% |
2.7 times more than Avocado
|
| Vitamin B3 | 12mg | 73% | 15% |
1.1 times less than Turkey meat
|
| Vitamin B5 | 1.6mg | 32% | 33% |
Equal to Sunflower seeds
|
| Vitamin B6 | 1.9mg | 145% | 13% |
11.3 times more than Oats
|
| Vitamin B12 | 0µg | 0% | 100% |
N/A
|
| Vitamin K | 0µg | 0% | 100% |
N/A
|
| Folate | 318µg | 79% | 18% |
3.7 times more than Brussels sprouts
|
| Saturated fat | 6.2g | 31% | 27% |
1.3 times less than Beef broiled
|
| Choline | 77mg | 14% | 64% | |
| Monounsaturated fat | 26g | N/A | 11% |
1.9 times more than Avocado
|
| Polyunsaturated fat | 32g | N/A | 9% |
2 times less than Walnut
|
| Tryptophan | 0.49mg | 0% | 45% |
1.1 times more than Chicken meat
|
| Threonine | 1.3mg | 0% | 59% |
1.3 times more than Beef broiled
|
| Isoleucine | 1.6mg | 0% | 54% |
1.2 times more than Salmon raw
|
| Leucine | 2.3mg | 0% | 61% |
1.5 times less than Tuna Bluefin
|
| Lysine | 1.3mg | 0% | 71% |
2.1 times more than Tofu
|
| Methionine | 0.69mg | 0% | 65% |
5.1 times more than Quinoa
|
| Phenylalanine | 1.6mg | 0% | 47% |
1.8 times more than Egg
|
| Valine | 1.8mg | 0% | 51% |
1.5 times less than Soybean raw
|
| Histidine | 0.88mg | 0% | 63% |
1.2 times less than Turkey meat
|
| Caffeine | 0mg | 0% | 100% | |
| Omega-3 - EPA | 0.02g | 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 818
% Daily Value*
111%
Total Fat
72g
28%
Saturated Fat 6.2g
0
Trans Fat
0g
0
Cholesterol 0mg
0.55%
Sodium 13mg
9.3%
Total Carbohydrate
28g
48%
Dietary Fiber
12g
Total Sugars 0g
Includes ? g Added Sugars
Protein
29g
Vitamin D
0mcg
0
Calcium
109mg
11%
Iron
7.4mg
92%
Potassium
903mg
27%
*
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
ⓘ
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
Low in Cholesterol
ⓘ
Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
No Trans 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 Saturated Fats
ⓘ
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
Low in Sugars
Sunflower seeds 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.