Catalog -> Snacks -> Nuts, seeds and dried fruits

Nutrition Facts For Sunflower seed

Data sources: Nutriely Data Sources
Last updated on August 2, 2024.

Nutrition Label

Sunflower seed Nutrition Facts
Serving Size: 100.00g
% Daily Value*
Loading...
Energy 617kcal (2,583 kj)
31%
Carbohydrates, net 2.72g
1%
Starch 0.10g
Sugars 2.62g **
Added Sugars 0g
Sucrose 2.47g
Maltose 0.05g
Fructose 0.05g
Galactose -
Glucose 0.05g
Fibre, total 6g
17%
Polyols 0g
Protein 24g
16%
Fat 56g
126%
Polyunsaturated fatty acids 30g
Monounsaturated fatty acids 18g
Saturated fatty acids 4.90g
Sterols 176mg
Cholesterol 0mg
Water 4.40g
0%
Alcohol 0g
Salt 2.55mg **
Calcium 92mg
9%
Chromium 12ug
46%
Copper 1.97mg
219%
Fluoride -
Iodine -
0%
Iron 6mg
32%
Magnesium 419mg
150%
Manganese 3.35mg
186%
Molybdenum -
0%
Phosphorus 947mg
158%
Potassium 898mg
29%
Selenium 15ug
28%
Sodium 1mg
Zinc 7mg
88%
Vitamin A (RAE) 2.49ug
0%
Vitamin D 0ug
0%
Vitamin E 40mg
267%
Vitamin K 2.70ug
3%
Vitamin B1 2.30mg
209%
Vitamin B2 0.25mg
23%
Vitamin B3 (Niacin) equivalents 10mg
74%
Vitamin B6 0.77mg
59%
Vitamin B9 (Folate) 60ug
15%
Vitamin B12 0ug
0%
Vitamin C 0mg
0%

* The daily nutrient requirements provided by this calculator are intended for healthy adults only. If you have any medical conditions, are pregnant or breastfeeding, or under the age of 18, please consult a healthcare professional or a registered dietitian for personalized nutritional advice. Individual needs may vary, and it is important to consider your specific health circumstances when determining your dietary requirements.

** The suggested value is the maximum suggested amount and has no actual required amount.

*** Italic values are estimated using ingredient algorithm.

Common Questions

What are the health benefits of sunflower seeds?

Sunflower seeds are a nutrient-rich powerhouse, packed with vitamin E, magnesium, and selenium. They also contain healthy fats and protein, which can contribute to heart health, muscle function, and overall well-being. Additionally, the seeds are a good source of antioxidants and may help lower cholesterol levels and reduce inflammation in the body.

What are the health risks associated with sunflower seeds?

While sunflower seeds are generally nutritious and safe to consume, there are a few health risks to be aware of. Some people may be allergic to sunflower seeds, experiencing symptoms such as itching, swelling, and difficulty breathing. Additionally, excessive consumption of sunflower seeds can lead to weight gain, as they are calorie-dense. It's important to moderate your intake and be mindful of any adverse reactions.

Data source

Nutrition information for this food has been combined from Finnish Institute for Health and Welfare and United States Department of Agriculture databases.

Food Preferences

Egg free
Gluten free
Lacto-ovo vegetarian
Lactose free
Lacto vegetarian
Milk free
Low gluten
No added salt
Soy free
Unsweetened
Vegan

Sunflower seed

The ratio of macro elements (protein, fat, carbs) in Sunflower seed

Fat 82%
Carbohydrates, net 2%
Protein 16%

Protein Amino Acids Profile

The ratio of amino acids in Sunflower seed. See full profile

Tryptophan 1%
Cystine 2%
Methionine 2%
Histidine 3%
Tyrosine 3%
Threonine 4%
Lysine 4%
Serine 4%
Alanine 4%
Isoleucine 5%
Phenylalanine 5%
Proline 5%
Valine 5%
Glycine 6%
Leucine 7%
Arginine 10%
Aspartic acid 10%
Glutamic acid 22%

Component Breakdown

Macro
Mineral
Vitamin
Amino
Carbs
Fats

Try Nutriely for free.

Download our app and start your free trial with all premium features included.