Nuts And Seeds • Deep Nutrition Analytics
Seeds, sunflower seed, kernel, raw
Delivering 609 kcal per 100 grams, Seeds, sunflower seed, kernel, raw functions as a nuts and seeds with fat (48.4g) driving its core energy contribution. Standing out in micronutrient concentration, it provides 209% of your daily value for Copper (1.88 mg) in a standard 100g portion. A higher calorie density (6.1 kcal/g) is balanced by deep micronutrient richness across multiple essential vitamins and minerals.
- Protein
- 18.9 g
- Carbohydrates
- 24.5 g
- Fat
- 48.4 g
- Fiber
- 7.2 g
Lipid & Energy Density Profile
Seeds, sunflower seed, kernel, raw is an energy-rich food packing 48.4g of total lipids (72% of calories). It provides sustained satiety and aids in the biological absorption of fat-soluble vitamins (A, D, E, and K).
Nutritional Highlights & Outliers
Potassium Rich
Supplies 657 mg of dietary potassium (14% DV), promoting healthy blood pressure regulation and neuromuscular fluid balance.
Iron Rich
Provides 4.4 mg of dietary iron (24% DV), contributing directly to systemic oxygen transport and hemoglobin maintenance.
Serving calculator
Complete Nutrition Profile (per 100 g)
Macronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Total lipid (fat) | 48.4 g |
| Fiber, total dietary | 7.2 g |
| Protein | 18.9 g |
| Carbohydrate, by difference | 24.5 g |
| Energy (Atwater General Factors) | 609 kcal |
| Energy (Atwater Specific Factors) | 571 kcal |
Micronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Copper | 1.9 mg |
| Manganese | 2.6 mg |
| Magnesium | 302 mg |
| Phosphorus | 732 mg |
| Zinc | 5.6 mg |
Minerals
| Nutrient | Amount per 100 g |
|---|---|
| Iron, Fe | 4.4 mg |
| Magnesium, Mg | 302 mg |
| Phosphorus, P | 732 mg |
| Potassium, K | 657 mg |
| Zinc, Zn | 5.6 mg |
| Copper, Cu | 1.9 mg |
| Manganese, Mn | 2.6 mg |
| Selenium, Se | 17.8 µg |
| Calcium, Ca | 116 mg |
Other nutrients
| Nutrient | Amount per 100 g |
|---|---|
| Nitrogen | 3.6 g |
| Ash | 3.3 g |
| Water | 4.9 g |
Common serving sizes
- Serving30 g
Compare Seeds, sunflower seed, kernel, raw with Category Peers
Nuts, mixed nuts, dry roasted, with peanuts, salt added, CHOSEN ROASTER vs Seeds, sunflower seed, kernel, raw
Compared to Nuts, mixed nuts, dry roasted, with peanuts, salt added, CHOSEN ROASTER, Seeds, sunflower seed, kernel, raw has 2% more fiber and 0% higher calories per 100g.
Nuts, mixed nuts, dry roasted, with peanuts, without salt added vs Seeds, sunflower seed, kernel, raw
Compared to Nuts, mixed nuts, dry roasted, with peanuts, without salt added, Seeds, sunflower seed, kernel, raw has 13% more fiber and 0% higher calories per 100g.
Frequently Asked Questions
How many calories are in Seeds, sunflower seed, kernel, raw?
A standard 100-gram serving of Seeds, sunflower seed, kernel, raw contains 609 calories (2548 kJ), alongside 18.9g of protein, 24.5g of carbohydrates, and 48.4g of fat.
In common serving sizes:- 30g: ~183 kcal
Is Seeds, sunflower seed, kernel, raw suitable for a keto or low-carb diet?
No, it is generally not ideal for strict keto. With 17.3g of net carbs per 100g (24.5g total carbs minus 7.2g fiber), consuming Seeds, sunflower seed, kernel, raw will quickly use up a substantial portion of your daily keto carbohydrate allowance.
What are the main vitamins and minerals found in Seeds, sunflower seed, kernel, raw?
According to MicroNutritious deep analytics of USDA laboratory data, the most significant micronutrients in a 100g serving of Seeds, sunflower seed, kernel, raw are:
- Copper: 1.88 mg (209% of your daily value)
- Manganese: 2.63 mg (114% of your daily value)
- Magnesium: 302 mg (72% of your daily value)
Values are standardized against FDA Daily Values for a 2,000 calorie diet.
Data source: USDA FoodData Central, Foundation Foods (FDC ID 2515381).