We are reader-supported. When you buy through links on our site, we may earn an affiliate commission. Learn more

Nutritional Profile of Sunflower Seed Kernels (Dried, Seeds)

We got 76 nutritional values in our nutrition profile for Sunflower Seed Kernels (Dried, Seeds).

Nutrient content compared to all foods

When comparing its nutrient content to all foods in our tool we find that it ranks very high (Top 25) for three nutrients.

These are

Also, when compared to all foods, it ranks quite high (Top 100) for 14 additional nutrients.

With the highest ranking of them being

Nutrient content compared to foods in the same category

A comparison between its nutrient content to foods in the same category (Nuts and Seeds) shows that it ranks very high (Top 10) for 12 nutrients.

Most notable of them being

Additionally, a comparison to foods in the same category shows that it ranks notably well (Top 25) for 32 additional nutrients.

With the highest ranking of them being

You can find these and more nutrient rankings below.

Table of Contents

Nutrient Content Of Sunflower Seed Kernels (Dried, Seeds)

The nutrient content of food is mainly divided into macro- and micronutrients.

Below you'll first find a macronutrient profile that will give you a sense of how the measured macronutrients compare to each other.

Secondly you'll find a lipid (fat) profile that shows you the content of saturated, mono-, and polyunsaturated fatty acids.

After that you'll find our detailed nutrient profile with all measured nutrients.

Macronutrient profile of Sunflower Seed Kernels (Dried, Seeds)

Macronutrients are mainly divided into carbohydrates (carbs), lipids (fats), and protein.

In our macronutrient profile we also include water as we think that it gives a more complete picture of how nutrient dense the food is.

Figure 1. Macronutrient profile of Sunflower Seed Kernels (Dried, Seeds)

20%
51.5%
20.8%
4.7%
Carbs
Fats
Protein
Water

Percent of 100 grams of food. Values can differ from nutrient profile below due to rounding.

After the overview this macronutrient profile provided let's dive deeper and take a look at the lipid (fat) profile!

Lipid (fat) profile of Sunflower Seed Kernels (Dried, Seeds)

Lipids (fats) are a major part of the macronutrients in your food.

Lipids (fats), are divided into saturated and unsaturated fats. The unsaturated fats are then in turn divided into mono-, and polyunsaturated fats.

Here's a lipid (fat) profile to give you a sense of how the content of each type of fat compare to each other.

Figure 2. Lipid (fat) profile of Sunflower Seed Kernels (Dried, Seeds)

4.5%
18.5%
23.1%
Saturated
Mono
Poly

Percent of 100 grams of food. Values can differ from nutrient profile below due to rounding.

And now, let's look at the detailed nutrient profile!

Detailed nutrient profile of Sunflower Seed Kernels (Dried, Seeds)

Below we list all the nutrients that we have a measurement for. This is where you can find out what micronutrients there are in your food.

All nutrients are grouped together according to their type. Click on a nutrient type to show the individual nutrients. You can find other foods that contain the same nutrient by clicking on it.

If you can't find a specific nutrient, we recommend you go to our complete list of nutrients or try searching for it.

Nutrient Profile: Sunflower Seed Kernels (Dried, Seeds)

In food category: Nuts and Seeds

Carbohydrates (4)per
100g
per
Oz
Rank
Cat.
Rank
Foods
Carbohydrates, by difference
20 g
5.7 g
115
1119
Fiber, total dietary
8.6 g
2.4 g
32
162
Sucrose
2.5 g
708.7 mg
26
269
Sugars (Total incl. NLEA)
2.6 g
742.8 mg
76
1414
Fatty Acids (4)per
100g
per
Oz
Rank
Cat.
Rank
Foods
Fatty Acids, total monounsaturated
18.5 g
5.2 g
76
215
Fatty Acids, total polyunsaturated
23.1 g
6.5 g
30
108
Fatty Acids, total saturated
4.5 g
1.3 g
107
947
Total Lipid (Fat)
51.5 g
14.6 g
55
135
Saturated Fats (7)per
100g
per
Oz
Rank
Cat.
Rank
Foods
Arachidic Acid (20:0)
115 mg
32.6 mg
19
121
Behenic Acid (22:0)
320 mg
90.7 mg
8
37
Heptadecanoic Acid (17:0)
20 mg
5.7 mg
13
303
Lignoceric Acid (24:0)
75 mg
21.3 mg
13
50
Myristic Acid (14:0)
25 mg
7.1 mg
63
1125
Palmitic Acid (16:0)
2.2 g
626.5 mg
117
934
Stearic Acid (18:0)
1.7 g
479.1 mg
60
514
Monounsaturated Fats (5)per
100g
per
Oz
Rank
Cat.
Rank
Foods
Erucic Acid (22:1)
29 mg
8.2 mg
11
182
Heptadecenoic Acid (17:1)
15 mg
4.3 mg
12
175
Oleic Acid (18:1)
18.4 g
5.2 g
74
201
Palmitoleic Acid (16:1)
20 mg
5.7 mg
77
963
Paullinic Acid (20:1)
85 mg
24.1 mg
62
389
Polyunsaturated Fats (4)per
100g
per
Oz
Rank
Cat.
Rank
Foods
Eicosapentaenoic Acid, EPA (20:5 n-3)
14 mg
4 mg
1
323
Linoleic Acid (18:2 n-6)
23 g
6.5 g
24
83
Linolenic Acid (18:3)
60 mg
17 mg
90
896
Parinaric Acid (18:4)
14 mg
4 mg
2
151
Amino Acids (19)per
100g
per
Oz
Rank
Cat.
Rank
Foods
Alanine
1.1 g
317.5 mg
15
139
Arginine
2.4 g
680.4 mg
28
72
Aspartic Acid
2.5 g
694.6 mg
20
144
Betaine
35.4 mg
10 mg
1
62
Cystine
451 mg
127.9 mg
13
55
Glutamic Acid
5.6 g
1.6 g
18
87
Glycine
1.5 g
413.9 mg
17
113
Histidine
632 mg
179.2 mg
16
410
Isoleucine
1.1 g
323.2 mg
15
98
Leucine
1.7 g
470.6 mg
16
179
Lysine
937 mg
265.6 mg
19
292
Methionine
494 mg
140 mg
23
475
Phenylalanine
1.2 g
331.7 mg
15
83
Proline
1.2 g
334.5 mg
15
150
Serine
1.1 g
306.2 mg
21
104
Threonine
928 mg
263.1 mg
15
170
Tryptophan
348 mg
98.7 mg
21
117
Tyrosine
666 mg
188.8 mg
25
406
Valine
1.3 g
374.2 mg
15
104
Protein (1)per
100g
per
Oz
Rank
Cat.
Rank
Foods
Protein
20.8 g
5.9 g
35
339
Water-soluble Vitamins (9)per
100g
per
Oz
Rank
Cat.
Rank
Foods
Folate, DFE
227 µg
64.4 µg
10
233
Folate, food
227 µg
64.4 µg
9
86
Folate, total
227 µg
64.4 µg
10
171
Niacin
8.3 mg
2.4 mg
19
305
Pantothenic Acid
1.1 mg
320.3 µg
19
222
Riboflavin
355 µg
100.6 µg
32
456
Thiamin
1.5 mg
419.6 µg
11
65
Vitamin B6
1.3 mg
379.9 µg
3
109
Vitamin C
1.4 mg
396.9 µg
43
609
Fat-soluble Vitamins (7)per
100g
per
Oz
Rank
Cat.
Rank
Foods
alpha-Tocopherol
35.2 mg
10 mg
4
21
beta-Carotene
30 µg
8.5 µg
10
1136
beta-Tocopherol
1.2 mg
334.5 µg
4
17
delta-Tocopherol
20 µg
5.7 µg
23
226
gamma-Tocopherol
370 µg
104.9 µg
29
398
Vitamin A, IU
50 IU
14.2 IU
36
988
Vitamin A, RAE
3 µg
0.9 µg
18
710
Minerals (10)per
100g
per
Oz
Rank
Cat.
Rank
Foods
Calcium, Ca
78 mg
22.1 mg
57
467
Copper, Cu
1.8 mg
510.3 µg
16
81
Iron, Fe
5.3 mg
1.5 mg
33
411
Magnesium, Mg
325 mg
92.1 mg
24
55
Manganese, Mn
2 mg
552.8 µg
49
184
Phosphorus, P
660 mg
187.1 mg
28
104
Potassium, K
645 mg
182.9 mg
61
279
Selenium, Se
53 µg
15 µg
23
175
Sodium, Na
9 mg
2.6 mg
98
1142
Zinc, Zn
5 mg
1.4 mg
35
413
Other Micronutrients (2)per
100g
per
Oz
Rank
Cat.
Rank
Foods
Choline
55.1 mg
15.6 mg
25
608
Phytosterols
534 mg
151.4 mg
2
5
Water (1)per
100g
per
Oz
Rank
Cat.
Rank
Foods
Water
4.7 g
1.3 g
65
2426
Other (3)per
100g
per
Oz
Rank
Cat.
Rank
Foods
Ash
3 g
856.2 mg
45
358
Kcal (Energy)
584 kcal
165.6 kcal
50
109
KJ (Energy)
2,440 kj
691.7 kj
29
62
Figure 3. Nutritional profile of sunflower seed kernels (dried, seeds) with 76 nutrient values.

Foods Available Online

We searched Amazon for "Sunflower Seed Kernels" and found these products.

You can click on an image or the link below for further details of each product (#ad).

Common Serving Sizes Of Sunflower Seed Kernels (Dried, Seeds)

Here's some of the different portion/serving sizes to get a sense of the weight.

Amount / MeasurementWeight in GrWeight in Oz
Cup, With Hulls, Edible Yield46.0 g1.6 oz
Cup140.0 g4.9 oz
Figure 4. Common serving sizes of sunflower seed kernels (dried, seeds)

7 Similar Nuts or Seeds

Explore the nutrient content of similar nuts and seeds below by clicking on their names.

Similar Nuts and Seeds 1 - 7

Click on a food to explore all of the nutrients it contains.

Sunflower Seed KernelsNo of
Nutrients
(Dry Roasted, With Salt Added, Seeds)
111
(Dry Roasted, Without Salt, Seeds)
64
(Oil Roasted, With Salt Added, Seeds)
84
(Oil Roasted, Without Salt, Seeds)
84
(Toasted, With Salt Added, Seeds)
56
(Toasted, Without Salt, Seeds)
55
Sunflower Seed Kernels From ShellNo of
Nutrients
(Dry Roasted, With Salt Added, Seeds)
66
Figure 5. Similar nuts and seeds 1 to 7.

Recommended High Quality Supplements

Choosing a high quality supplement can be quite tricky.

You have to know what to look for and it takes a lot of work to go through the myriad of available products.

We have a whole category dedicated to supplement recommendations that you can use if you're in need of high quality supplements.

We update/review our recommendations several times per year.

Get In Touch With Us!

We welcome each and every question, comment or suggestion you might have about our site! No matter how small, trivial or complicated you think it might be.

We use your questions, comments or suggestions to update and add to our content.

Please don't hesitate to Contact Us and let us know what's on your mind.

Healthy wishes from us at,