Nuts And Seeds • Deep Nutrition Analytics
Seeds, sunflower seed kernels, dry roasted, with salt added
Seeds, sunflower seed kernels, dry roasted, with salt added is a nuts and seeds providing 612 kcal per 100g serving, primarily fueled by fat (56.1g) for energy-dense lipids that support nutrient and fat-soluble vitamin absorption. Standing out in micronutrient concentration, it provides 203% of your daily value for Copper (1.83 mg) in a standard 100g portion. Despite a higher energy concentration (6.1 kcal/g), it delivers substantial micronutrient density to support nutrient-dense meal planning.
- Protein
- 21 g
- Carbohydrates
- 17.1 g
- Fat
- 56.1 g
- Fiber
- 10.3 g
Lipid & Energy Density Profile
Seeds, sunflower seed kernels, dry roasted, with salt added is an energy-rich food packing 56.1g of total lipids (83% 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 689 mg of dietary potassium (15% DV), promoting healthy blood pressure regulation and neuromuscular fluid balance.
Iron Rich
Provides 5.2 mg of dietary iron (29% DV), contributing directly to systemic oxygen transport and hemoglobin maintenance.
Serving calculator
Complete Nutrition Profile (per 100 g)
Macronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Fiber, total dietary | 10.3 g |
| Total lipid (fat) | 56.1 g |
| Carbohydrate, by difference | 17.1 g |
| Energy | 612 kcal |
| Protein | 21 g |
| Energy | 2560 kJ |
| Sugars, Total | 3.1 g |
| Carbohydrate, by summation | 14.9 g |
Micronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Copper | 1.8 mg |
| Selenium | 80.4 µg |
| Vitamin E | 19.6 mg |
| Manganese | 2.9 mg |
| Magnesium | 358 mg |
Vitamins
| Nutrient | Amount per 100 g |
|---|---|
| Vitamin K (phylloquinone) | 1.2 µg |
| Vitamin E (alpha-tocopherol) | 19.6 mg |
| Vitamin A, RAE | 1 µg |
| Vitamin B-6 | 0.8 mg |
| Vitamin K (Dihydrophylloquinone) | 1.4 µg |
Minerals
| Nutrient | Amount per 100 g |
|---|---|
| Sodium, Na | 532 mg |
| Calcium, Ca | 78 mg |
| Potassium, K | 689 mg |
| Zinc, Zn | 6 mg |
| Copper, Cu | 1.8 mg |
| Manganese, Mn | 2.9 mg |
| Iron, Fe | 5.2 mg |
| Magnesium, Mg | 358 mg |
| Phosphorus, P | 750 mg |
| Selenium, Se | 80.4 µg |
Other nutrients
| Nutrient | Amount per 100 g |
|---|---|
| PUFA 20:4 | 0 g |
| Sucrose | 3.1 g |
| Lutein + zeaxanthin | 42 µg |
| Cryptoxanthin, beta | 1 µg |
| Tocopherol, beta | 1 mg |
| Tocopherol, gamma | 1 mg |
| Tocotrienol, alpha | 0.1 mg |
| Tocopherol, delta | 0.3 mg |
| Carotene, beta | 10 µg |
| Fatty acids, total monounsaturated | 33.4 g |
| Fatty acids, total polyunsaturated | 13 g |
| Niacin | 7 mg |
| Pantothenic acid | 0.8 mg |
| Water | 1.5 g |
| SFA 16:0 | 2.3 g |
| SFA 18:0 | 2.1 g |
| Riboflavin | 0.5 mg |
| Folate, total | 169 µg |
| Fatty acids, total saturated | 5.4 g |
| SFA 14:0 | 0 g |
| Thiamin | 0.5 mg |
| Ash | 4.3 g |
| Choline, total | 52 mg |
| Nitrogen | 4 g |
| Choline, from glycerophosphocholine | 3 mg |
| Choline, free | 6.9 mg |
| Betaine | 8.7 mg |
| Choline, from phosphotidyl choline | 0.5 mg |
| Choline, from phosphocholine | 41.7 mg |
| MUFA 18:1 c | 33.2 g |
| PUFA 18:2 n-6 c,c | 13 g |
| MUFA 24:1 c | 0 g |
| SFA 22:0 | 0.5 g |
| SFA 24:0 | 0.2 g |
| SFA 20:0 | 0.2 g |
| PUFA 18:3 n-3 c,c,c (ALA) | 0.1 g |
| MUFA 16:1 c | 0 g |
| MUFA 17:1 | 0 g |
| SFA 17:0 | 0 g |
| TFA 18:1 t | 0.2 g |
| SFA 15:0 | 0 g |
| PUFA 22:2 | 0 g |
| PUFA 18:3 n-6 c,c,c | 0 g |
| PUFA 18:2 CLAs | 0 g |
| TFA 18:2 t not further defined | 0.1 g |
| MUFA 22:1 n-9 | 0 g |
| MUFA 20:1 c | 0.1 g |
| Starch | 1.5 g |
| Fatty acids, total trans-monoenoic | 0.2 g |
| Fatty acids, total trans-dienoic | 0.1 g |
| Fatty acids, total trans | 0.3 g |
| MUFA 22:1 c | 0 g |
| MUFA 17:1 c | 0 g |
| PUFA 18:2 c | 13 g |
| PUFA 18:3 c | 0.1 g |
| PUFA 20:4c | 0 g |
| Total fat (NLEA) | 52.1 g |
Common serving sizes
- Serving127 g
- Serving30 g
Compare Seeds, sunflower seed kernels, dry roasted, with salt added with Category Peers
Nuts, almond butter, plain, with salt added vs Seeds, sunflower seed kernels, dry roasted, with salt added
Compared to Nuts, almond butter, plain, with salt added, Seeds, sunflower seed kernels, dry roasted, with salt added has 0% more fiber and 0% lower calories per 100g.
Nuts, almond butter, plain, without salt added vs Seeds, sunflower seed kernels, dry roasted, with salt added
Compared to Nuts, almond butter, plain, without salt added, Seeds, sunflower seed kernels, dry roasted, with salt added has 0% more fiber and 0% lower calories per 100g.
Frequently Asked Questions
How many calories are in Seeds, sunflower seed kernels, dry roasted, with salt added?
A standard 100-gram serving of Seeds, sunflower seed kernels, dry roasted, with salt added contains 612 calories (2561 kJ), alongside 21g of protein, 17.1g of carbohydrates, and 56.1g of fat.
In common serving sizes:- 127g: ~777 kcal
- 30g: ~184 kcal
Is Seeds, sunflower seed kernels, dry roasted, with salt added suitable for a keto or low-carb diet?
Yes, in moderation. Seeds, sunflower seed kernels, dry roasted, with salt added contains 6.8g of net carbs per 100g (17.1g carbs minus 10.3g fiber). It fits comfortably into standard low-carb meal plans and can be included in ketogenic diets when portion sizes are measured carefully.
What are the main vitamins and minerals found in Seeds, sunflower seed kernels, dry roasted, with salt added?
According to MicroNutritious deep analytics of USDA laboratory data, the most significant micronutrients in a 100g serving of Seeds, sunflower seed kernels, dry roasted, with salt added are:
- Copper: 1.83 mg (203% of your daily value)
- Selenium: 80.4 µg (146% of your daily value)
- Vitamin E: 19.6 mg (131% 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 325524).