Sunflower seed
Kernels produced by removing the outer shell of the seeds of the sunflower.
High calorie density
565
kcal
24.7
Protein
3.1
Carbs
48.3
Fat
13.0
Fiber
per 100g
Nutrition per 100g
Protein25g(18%)
Carbs3.1g(2%)
Fat48g(80%)
Fiber13g
Nutrient Breakdown
Key Nutrients(18)
Energy
565kcal
30% DV
Protein
25g
54% DV
Total Fat
48g
97% DV
Carbohydrate
3.1g
1% DV
Fiber (Total)
13g
52% DV
Calcium
99mg
10% DV
Iron
4.8mg
29% DV
Magnesium
370mg
119% DV
Phosphorus
775mg
111% DV
Potassium
610mg
17% DV
Zinc
5.4mg
54% DV
Copper
2.0mg
185% DV
Manganese
2.1mg
70% DV
Thiamine (B1)
0.88mg
80% DV
Niacin (B3)
11mg
77% DV
Vitamin B6
0.56mg
37% DV
Folate (B9)
126µg
57% DV
Vitamin E
41mg
549% DV
% DV = % Daily Value (adult RDA, ICMR 2020). Values per 100g edible portion.
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Common questions about Sunflower seed
How many calories are in Sunflower seed?
Sunflower seed has about 565 kcal per 100 g.
How much protein is in Sunflower seed?
Sunflower seed provides about 24.7 g of protein per 100 g.
How much sugar does Sunflower seed contain?
Sunflower seed has about 2.1 g of total sugars per 100 g.
SourceAustralian Food Composition Database
Values per 100g edible portion.
Nutrition data is for reference only. Values may vary by preparation method, brand, and region. Full disclaimer
Contains data from Food Standards Australia New Zealand, licensed under CC BY 4.0, modified for presentation.
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