Nuts And Seeds • Deep Nutrition Analytics
Seeds, sunflower seed kernels, dry roasted, without salt
Seeds, sunflower seed kernels, dry roasted, without salt is a nuts and seeds providing 582 kcal per 100g serving, primarily fueled by fat (49.8g) for energy-dense lipids that support nutrient and fat-soluble vitamin absorption. Remarkably, just 100g supplies an outstanding 203% DV of Copper (1.83 mg), ranking it among the most concentrated natural sources. Despite a higher energy concentration (5.8 kcal/g), it delivers substantial micronutrient density to support nutrient-dense meal planning.
- Protein
- 19.3 g
- Carbohydrates
- 24.1 g
- Fat
- 49.8 g
- Fiber
- 11.1 g
Lipid & Energy Density Profile
Seeds, sunflower seed kernels, dry roasted, without salt is an energy-rich food packing 49.8g of total lipids (77% 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 850 mg of dietary potassium (18% DV), promoting healthy blood pressure regulation and neuromuscular fluid balance.
Iron Rich
Provides 3.8 mg of dietary iron (21% 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 | 11.1 g |
| Total Sugars | 2.7 g |
| Protein | 19.3 g |
| Total lipid (fat) | 49.8 g |
| Carbohydrate, by difference | 24.1 g |
| Energy | 582 kcal |
| Energy | 2440 kJ |
Micronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Copper | 1.8 mg |
| Vitamin E | 26.1 mg |
| Selenium | 79.3 µg |
| Phosphorus | 1160 mg |
| Manganese | 2.1 mg |
Vitamins
| Nutrient | Amount per 100 g |
|---|---|
| Vitamin K (phylloquinone) | 2.7 µg |
| Vitamin E (alpha-tocopherol) | 26.1 mg |
| Vitamin A, IU | 9 IU |
| Vitamin C, total ascorbic acid | 1.4 mg |
| Vitamin B-6 | 0.8 mg |
Minerals
| Nutrient | Amount per 100 g |
|---|---|
| Iron, Fe | 3.8 mg |
| Magnesium, Mg | 129 mg |
| Phosphorus, P | 1160 mg |
| Sodium, Na | 3 mg |
| Copper, Cu | 1.8 mg |
| Manganese, Mn | 2.1 mg |
| Calcium, Ca | 70 mg |
| Potassium, K | 850 mg |
| Zinc, Zn | 5.3 mg |
| Selenium, Se | 79.3 µg |
Other nutrients
| Nutrient | Amount per 100 g |
|---|---|
| Folate, DFE | 237 µg |
| Tocopherol, beta | 1.2 mg |
| Carotene, beta | 5 µg |
| Tocopherol, delta | 0.2 mg |
| Thiamin | 0.1 mg |
| Riboflavin | 0.2 mg |
| Folate, total | 237 µg |
| Ash | 5.6 g |
| Fatty acids, total saturated | 5.2 g |
| Tryptophan | 0.3 g |
| Threonine | 0.8 g |
| Methionine | 0.4 g |
| Phenylalanine | 1 g |
| Tyrosine | 0.6 g |
| Alanine | 0.9 g |
| Glutamic acid | 4.7 g |
| Glycine | 1.2 g |
| Proline | 1 g |
| MUFA 16:1 | 0 g |
| SFA 14:0 | 0.1 g |
| Water | 1.2 g |
| Niacin | 7 mg |
| Pantothenic acid | 7 mg |
| Isoleucine | 1 g |
| Leucine | 1.4 g |
| Lysine | 0.8 g |
| Cystine | 0.4 g |
| Valine | 1.1 g |
| Arginine | 2 g |
| Histidine | 0.5 g |
| Aspartic acid | 2.1 g |
| Serine | 0.9 g |
| Fatty acids, total monounsaturated | 9.5 g |
| Fatty acids, total polyunsaturated | 32.9 g |
| MUFA 20:1 | 0 g |
| SFA 16:0 | 2.8 g |
| SFA 18:0 | 2.2 g |
| MUFA 18:1 | 9.4 g |
| PUFA 18:2 | 32.8 g |
| PUFA 18:3 | 0.1 g |
| Choline, total | 55.1 mg |
| Folate, food | 237 µg |
Common serving sizes
- oz28 g
- cup128 g
Compare Seeds, sunflower seed kernels, dry roasted, without salt with Category Peers
Seeds, sunflower seed kernels, dry roasted, without salt vs Nuts, almonds
Compared to Nuts, almonds, Seeds, sunflower seed kernels, dry roasted, without salt has 11% less fiber and 1% higher calories per 100g.
Seeds, sunflower seed kernels, dried vs Seeds, sunflower seed kernels, dry roasted, without salt
Compared to Seeds, sunflower seed kernels, dried, Seeds, sunflower seed kernels, dry roasted, without salt has 29% more fiber and 0% lower calories per 100g.
Frequently Asked Questions
How many calories are in Seeds, sunflower seed kernels, dry roasted, without salt?
A standard 100-gram serving of Seeds, sunflower seed kernels, dry roasted, without salt contains 582 calories (2435 kJ), alongside 19.3g of protein, 24.1g of carbohydrates, and 49.8g of fat.
In common serving sizes:- 28g (oz): ~165 kcal
- 128g (cup): ~745 kcal
Is Seeds, sunflower seed kernels, dry roasted, without salt suitable for a keto or low-carb diet?
Moderately. With 13g of net carbs per 100g, Seeds, sunflower seed kernels, dry roasted, without salt can be incorporated into flexible low-carb diets, but must be strictly portion-controlled on ketogenic diets where daily net carb limits are typically 20–50 grams.
What are the main vitamins and minerals found in Seeds, sunflower seed kernels, dry roasted, without salt?
According to MicroNutritious deep analytics of USDA laboratory data, the most significant micronutrients in a 100g serving of Seeds, sunflower seed kernels, dry roasted, without salt are:
- Copper: 1.83 mg (203% of your daily value)
- Vitamin E: 26.1 mg (174% of your daily value)
- Selenium: 79.3 µg (144% of your daily value)
Values are standardized against FDA Daily Values for a 2,000 calorie diet.
Data source: USDA FoodData Central, SR Legacy (FDC ID 170563).