Sunflower seed nutrition: calories, carbs, GI, protein, fiber, fats
Seeds, sunflower seed kernels, dried
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 for selected serving | 584 kcal |
| Net Carbs ⓘ Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols | 11 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 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
Mineral chart - relative view
Vitamin coverage chart
Vitamin A:
150IU of 5,000IU
3%
Vitamin E :
106mg of 15mg
703%
Vitamin D:
0µg of 10µg
0%
Vitamin C:
4.2mg of 90mg
4.7%
Vitamin B1:
4.4mg of 1mg
370%
Vitamin B2:
1.1mg of 1mg
82%
Vitamin B3:
25mg of 16mg
156%
Vitamin B5:
3.4mg of 5mg
68%
Vitamin B6:
4mg of 1mg
310%
Folate:
681µg of 400µg
170%
Vitamin B12:
0µg of 2µg
0%
Choline:
165mg of 550mg
30%
Vitamin K:
0µg of 120µg
0%
Vitamin chart - relative view
Vitamin D
0 µg
TOP 100%
Macronutrients chart
Protein:
Daily Value: 42%
20.8 g of 50 g
20.8 g (42% of DV )
Fats:
Daily Value: 79%
51.5 g of 65 g
51.5 g (79% of DV )
Carbs:
Daily Value: 7%
20 g of 300 g
20 g (7% of DV )
Water:
Daily Value: 0%
4.7 g of 2,000 g
4.7 g (0% of DV )
Other:
3 g
3 g
Protein quality breakdown
Tryptophan:
1044mg of 280mg
373%
Threonine:
2784mg of 1,050mg
265%
Isoleucine:
3417mg of 1,400mg
244%
Leucine:
4977mg of 2,730mg
182%
Lysine:
2811mg of 2,100mg
134%
Methionine:
1482mg of 1,050mg
141%
Phenylalanine:
3507mg of 1,750mg
200%
Valine:
3945mg of 1,820mg
217%
Histidine:
1896mg of 700mg
271%
Fat type information
Saturated Fat:
4.5 g
Monounsaturated Fat:
19 g
Polyunsaturated fat:
23 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:
2.6 g
Fiber:
8.6 g
Other:
8.8 g
All nutrients for Sunflower seed per selected serving size (100 g)
| Nutrient | Value | DV% | In TOP % of foods | Comparison |
| Calories | 584kcal | 29% | 3% |
12.4 times more than Orange
|
| Protein | 21g | 49% | 23% |
7.4 times more than Broccoli
|
| Fats | 51g | 79% | 3% |
1.5 times more than Cheese
|
| Vitamin C | 1.4mg | 2% | 39% |
37.9 times less than Lemon
|
| Net carbs | 11g | 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
|
| Magnesium | 325mg | 77% | 9% |
2.3 times more than Almond
|
| Calcium | 78mg | 8% | 26% |
1.6 times less than Milk
|
| Potassium | 645mg | 19% | 9% |
4.4 times more than Cucumber
|
| Iron | 5.3mg | 66% | 10% |
2 times more than Beef broiled
|
| Sugar | 2.6g | 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 broiled
|
| 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 | 35mg | 234% | 33% |
24.1 times more than Kiwifruit
|
| Manganese | 2mg | 85% | 28% | |
| Selenium | 53µg | 96% | 21% | |
| Vitamin B1 | 1.5mg | 123% | 9% |
5.6 times more than Pea raw
|
| Vitamin B2 | 0.36mg | 27% | 20% |
2.7 times more than Avocado
|
| Vitamin B3 | 8.3mg | 52% | 15% |
1.1 times less than Turkey meat
|
| Vitamin B5 | 1.1mg | 23% | 33% |
Equal to Sunflower seed
|
| Vitamin B6 | 1.3mg | 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 | 4.5g | 22% | 27% |
1.3 times less than Beef broiled
|
| Choline | 55mg | 10% | 64% | |
| Monounsaturated Fat | 19g | N/A | 11% |
1.9 times more than Avocado
|
| Polyunsaturated fat | 23g | 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 broiled
|
| Isoleucine | 1.1mg | 0% | 54% |
1.2 times more than Salmon raw
|
| Leucine | 1.7mg | 0% | 61% |
1.5 times less than Tuna Bluefin
|
| Lysine | 0.94mg | 0% | 71% |
2.1 times more than Tofu
|
| Methionine | 0.49mg | 0% | 65% |
5.1 times more than Quinoa
|
| Phenylalanine | 1.2mg | 0% | 47% |
1.8 times more than Egg
|
| Valine | 1.3mg | 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*
79%
Total Fat
51g
20%
Saturated Fat 4.5g
0
Trans Fat
0g
0
Cholesterol 0mg
0.39%
Sodium 9mg
6.7%
Total Carbohydrate
20g
34%
Dietary Fiber
8.6g
Total Sugars 0g
Includes ? g Added Sugars
Protein
21g
Vitamin D
0mcg
0
Calcium
78mg
7.8%
Iron
5.3mg
66%
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
ⓘ
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 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.