Nuts And Seeds • Deep Nutrition Analytics
Seeds, sunflower seed kernels from shell, dry roasted, with salt added
Seeds, sunflower seed kernels from shell, dry roasted, with salt added is a nuts and seeds providing 545 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 261% DV of Sodium (6010 mg), ranking it among the most concentrated natural sources. Despite a higher energy concentration (5.5 kcal/g), it delivers substantial micronutrient density to support nutrient-dense meal planning.
- Protein
- 19.3 g
- Carbohydrates
- 15.3 g
- Fat
- 49.8 g
- Fiber
- 9 g
Lipid & Energy Density Profile
Seeds, sunflower seed kernels from shell, dry roasted, with salt added is an energy-rich food packing 49.8g of total lipids (82% 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 |
|---|---|
| Protein | 19.3 g |
| Energy | 2280 kJ |
| Fiber, total dietary | 9 g |
| Total lipid (fat) | 49.8 g |
| Carbohydrate, by difference | 15.3 g |
| Energy | 546 kcal |
| Total Sugars | 2.7 g |
Micronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Sodium | 6010 mg |
| Copper | 1.8 mg |
| Vitamin E | 26.1 mg |
| Selenium | 79.3 µg |
| Phosphorus | 1160 mg |
Vitamins
| Nutrient | Amount per 100 g |
|---|---|
| Vitamin A, IU | 9 IU |
| Vitamin C, total ascorbic acid | 1.4 mg |
| Vitamin K (phylloquinone) | 2.7 µg |
| Vitamin B-6 | 0.8 mg |
| Vitamin E (alpha-tocopherol) | 26.1 mg |
Minerals
| Nutrient | Amount per 100 g |
|---|---|
| Iron, Fe | 3.8 mg |
| Magnesium, Mg | 129 mg |
| Phosphorus, P | 1160 mg |
| Sodium, Na | 6010 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 |
|---|---|
| Ash | 14.4 g |
| Carotene, beta | 5 µg |
| Tocopherol, delta | 0.2 mg |
| Thiamin | 0.1 mg |
| Riboflavin | 0.2 mg |
| Folate, total | 237 µg |
| Folate, food | 237 µg |
| 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 |
| Fatty acids, total saturated | 5.2 g |
| SFA 14:0 | 0.1 g |
| MUFA 16:1 | 0 g |
| Tocopherol, beta | 1.2 mg |
| Niacin | 7 mg |
| Pantothenic acid | 7 mg |
| Choline, total | 55.1 mg |
| Folate, DFE | 237 µg |
| 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 |
| 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 |
| MUFA 20:1 | 0 g |
| Fatty acids, total monounsaturated | 9.5 g |
| Fatty acids, total polyunsaturated | 32.9 g |
| Sucrose | 2.7 g |
| Glucose | 0 g |
| Water | 1.2 g |
Common serving sizes
- package (1.875 oz) yields27 g
- oz28 g
- cup128 g
Compare Seeds, sunflower seed kernels from shell, dry roasted, with salt added with Category Peers
Seeds, sunflower seed kernels from shell, dry roasted, with salt added vs Seeds, hemp seed, hulled
Compared to Seeds, hemp seed, hulled, Seeds, sunflower seed kernels from shell, dry roasted, with salt added has 125% more fiber and 1% lower calories per 100g.
Seeds, watermelon seed kernels, dried vs Seeds, sunflower seed kernels from shell, dry roasted, with salt added
Compared to Seeds, watermelon seed kernels, dried, Seeds, sunflower seed kernels from shell, dry roasted, with salt added has substantially more fiber and 2% lower calories per 100g.
Frequently Asked Questions
How many calories are in Seeds, sunflower seed kernels from shell, dry roasted, with salt added?
A standard 100-gram serving of Seeds, sunflower seed kernels from shell, dry roasted, with salt added contains 545 calories (2280 kJ), alongside 19.3g of protein, 15.3g of carbohydrates, and 49.8g of fat.
In common serving sizes:- 27g (package (1.875 oz) yields): ~147 kcal
- 28g (oz): ~155 kcal
- 128g (cup): ~698 kcal
Is Seeds, sunflower seed kernels from shell, dry roasted, with salt added suitable for a keto or low-carb diet?
Yes, in moderation. Seeds, sunflower seed kernels from shell, dry roasted, with salt added contains 6.3g of net carbs per 100g (15.3g carbs minus 9g 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 from shell, 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 from shell, dry roasted, with salt added are:
- Sodium: 6010 mg (261% of your daily value)
- Copper: 1.83 mg (203% of your daily value)
- Vitamin E: 26.1 mg (174% 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 169417).