Sunflower Seeds
Exceptional nutritional value
Dry-roasted sunflower seed kernels without salt, values for the shelled kernels.
Roasted sunflower seeds are a common snack in Russia and Ukraine, cracked open from the shell, and the kernels are added to salads, bread and granola. A 30 g portion of kernels has about 175 kcal, 6 g of protein and 3 g of fiber, and is high in vitamin E, copper, selenium, magnesium and manganese. Most of the fat is polyunsaturated omega-6. Values are for shelled kernels, so weigh the kernels, not the seeds in the shell.
Nutrition values are for the cooked product
Macronutrients Distribution
Basic Nutritional Info
| Nutrient | Value | DV |
|---|---|---|
| Protein | 19.3g | 34.5% |
| Fat | 49.8g | 71.1% |
| Carbs | 24.1g | 8.0% |
| Simple Sugars | 8.44g | Estimate |
| Complex Carbs | 4.57g | Estimate |
| Fiber | 11.1g | 44.4% |
| Water | 1g | 0.0% |
| Calories | 582 | 25.9% |
Fatty Acids Composition
| Fatty Acid | Amount | Unit | DV |
|---|---|---|---|
| Saturated | 5.22 | g | 26.1% |
| Monounsaturated | 9.51 | g | 38.0% |
| Polyunsaturated | 32.88 | g | 252.9% |
| Omega-3 | 9.864 | g | Estimate |
| Omega-6 | 23.016 | g | Estimate |
| Trans | 0 | g | 0.0% |
Antioxidants
Antioxidants (e.g. vitamin C, vitamin E, selenium, polyphenols, carotenoids) help protect cells from oxidative stress and support health. They are found in fruits, vegetables, nuts, and some animal products.
Compounds with antioxidant activity. Vitamin C, E and selenium are included when present in the product.
| Compound | Amount | Unit |
|---|---|---|
| Vitamin C | 1.4 | mg |
| Vitamin E | 26.1 | mg |
| Selenium | 79.3 | mcg |
Vitamins
| Vitamin | Amount | Unit | DV |
|---|---|---|---|
| vitamin B1 | 0.106 | mg | 8.8% |
| vitamin B2 | 0.246 | mg | 18.9% |
| vitamin B3 | 7.04 | mg | 44.0% |
| vitamin B6 | 0.804 | mg | 47.3% |
| vitamin B9 | 237 | mcg | 59.3% |
| vitamin C | 1.4 | mg | 1.6% |
| vitamin E | 26.1 | mg | 174.0% |
| vitamin K | 2.7 | mcg | 2.3% |
Minerals
| Mineral | Amount | Unit | DV |
|---|---|---|---|
| calcium | 70 | mg | 7.0% |
| iron | 3.8 | mg | 21.1% |
| magnesium | 337 | mg | 84.3% |
| phosphorus | 684 | mg | 97.7% |
| potassium | 850 | mg | 32.7% |
| sodium | 3 | mg | 0.1% |
| zinc | 5.29 | mg | 48.1% |
| copper | 1.83 | mg | 203.3% |
| manganese | 2.11 | mg | 91.7% |
| selenium | 79.3 | mcg | 144.2% |
Essential Amino Acids
| Amino Acid | Amount | Unit | DV | DIAAS |
|---|---|---|---|---|
| Histidine | 536 | mg | 76.6% | 139% |
| Isoleucine | 967 | mg | 69.1% | 134% |
| Leucine | 1408 | mg | 51.6% | 96% |
| Lysine limiting | 795 | mg | 37.9% | 69% |
| Methionine | 803 | mg | 76.5% | 145% |
| Phenylalanine | 1557 | mg | 89.0% | 157% |
| Threonine | 788 | mg | 75.0% | 131% |
| Tryptophan | 295 | mg | 105.4% | 185% |
| Valine | 1116 | mg | 61.3% | 116% |
Compare with other products
Values per 100 g
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