Food · Nut and Seed Products
Sunflower seed kernels nutrition facts
A typical portion of sunflower seed kernels (1 oz; 28.35 g, toasted, without salt) has 180 calories and 5g of protein (USDA FoodData Central). USDA lists 8 descriptions of it: per 100 g they range from 582 calories (dry roasted, with salt added) to 619 (toasted, without salt).
Nutrition Facts
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. Protein % DV here is not corrected for protein quality.
USDA values per 100 g for Seeds, sunflower seed kernels, toasted, without salt, scaled to the portion. Check the USDA record.
- Protein per 100 g
- 17.2g
- more than 67% of 8,218 USDA reference foods
- Calories per 100 g
- 619
- more than 98% of reference foods
- Sodium per 100 g
- 3mg
- more than 8% of reference foods
1 oz weighs 28.35 g in USDA's record for Seeds, sunflower seed kernels, toasted, without salt (FDC 170154).
Where the calories come from: 12% carbohydrate, 77% fat and 10% protein (4 calories a gram of protein or carbohydrate, 9 of fat).
Also rich in
- Copper0.5 mg in 1 oz (28.35 g), 58% of the Daily Value
- Phosphorus328 mg in 1 oz (28.35 g), 26% of the Daily Value
- Manganese0.6 mg in 1 oz (28.35 g), 26% of the Daily Value
- Folate67 µg DFE in 1 oz (28.35 g), 17% of the Daily Value
- Zinc1.5 mg in 1 oz (28.35 g), 14% of the Daily Value
- Vitamin B60.2 mg in 1 oz (28.35 g), 13% of the Daily Value
Source: USDA FoodData Central (FDC 170154), every nutrient the record reports; FDA Daily Values, 21 CFR 101.9.
Every form of sunflower seed kernels USDA describes
Toasted, without salt has the most calories per 100 g (619); the fewest: With salt added (FDC 169418) (582)
| USDA description | Calories | Protein | Fat | Sodium |
|---|---|---|---|---|
| Seeds, sunflower seed kernels, toasted, without salt | 619 | 17.2 g | 56.8 g | 3 mg |
| Seeds, sunflower seed kernels, dry roasted, with salt added (Foundation) | 612 | 21 g | 56.1 g | 532 mg |
| Seeds, sunflower seed kernels, dried | 584 | 20.8 g | 51.5 g | 9 mg |
| Seeds, sunflower seed kernels, oil roasted, with salt added | 592 | 20.1 g | 51.3 g | 303 mg |
| Seeds, sunflower seed kernels, oil roasted, without salt | 592 | 20.1 g | 51.3 g | 3 mg |
| Seeds, sunflower seed kernels, dry roasted, with salt added (SR Legacy) | 582 | 19.3 g | 49.8 g | 655 mg |
| Seeds, sunflower seed kernels, dry roasted, without salt | 582 | 19.3 g | 49.8 g | 3 mg |
| Seeds, sunflower seed kernels, toasted, with salt added | 619 | 17.2 g | 56.8 g | 613 mg |
Every nutrient in this record (60)
The portion is 1 oz (28.35 g); % DV is for that portion.
Energy, macronutrients and sugars (11)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Protein | 4.88 g | 17.2 g | 10% |
| Total lipid (fat) | 16.1 g | 56.8 g | 21% |
| Carbohydrate, by difference | 5.84 g | 20.6 g | 2% |
| Ash | 1.25 g | 4.40 g | |
| Energy | 175 kcal | 619 kcal | |
| Water | 0.28 g | 1.00 g | |
| Fiber, total dietary | 3.26 g | 11.5 g | 12% |
| Cholesterol | 0 mg | 0 mg | 0% |
| Fatty acids, total saturated | 1.69 g | 5.95 g | 8% |
| Fatty acids, total monounsaturated | 3.07 g | 10.8 g | |
| Fatty acids, total polyunsaturated | 10.6 g | 37.5 g |
Minerals (9)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Calcium, Ca | 16.2 mg | 57.0 mg | 1% |
| Iron, Fe | 1.93 mg | 6.81 mg | 11% |
| Magnesium, Mg | 36.6 mg | 129 mg | 9% |
| Phosphorus, P | 328 mg | 1,158 mg | 26% |
| Potassium, K | 139 mg | 491 mg | 3% |
| Sodium, Na | 0.85 mg | 3.00 mg | 0% |
| Zinc, Zn | 1.50 mg | 5.30 mg | 14% |
| Copper, Cu | 0.52 mg | 1.83 mg | 58% |
| Manganese, Mn | 0.60 mg | 2.11 mg | 26% |
Vitamins (14)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Retinol | 0 µg | 0 µg | |
| Vitamin A, RAE | 0 µg | 0 µg | 0% |
| Vitamin D (D2 + D3) | 0 µg | 0 µg | 0% |
| Vitamin C, total ascorbic acid | 0.40 mg | 1.40 mg | 0% |
| Thiamin | 0.092 mg | 0.33 mg | 8% |
| Riboflavin | 0.081 mg | 0.28 mg | 6% |
| Niacin | 1.19 mg | 4.20 mg | 7% |
| Pantothenic acid | 2.00 mg | 7.06 mg | |
| Vitamin B-6 | 0.23 mg | 0.81 mg | 13% |
| Folate, total | 67.5 µg | 238 µg | |
| Vitamin B-12 | 0 µg | 0 µg | 0% |
| Folic acid | 0 µg | 0 µg | |
| Folate, food | 67.5 µg | 238 µg | |
| Folate, DFE | 67.5 µg | 238 µg | 17% |
Amino acids (18)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Tryptophan | 0.075 g | 0.26 g | |
| Threonine | 0.20 g | 0.70 g | |
| Isoleucine | 0.24 g | 0.86 g | |
| Leucine | 0.36 g | 1.25 g | |
| Lysine | 0.20 g | 0.71 g | |
| Methionine | 0.11 g | 0.37 g | |
| Cystine | 0.097 g | 0.34 g | |
| Phenylalanine | 0.25 g | 0.88 g | |
| Tyrosine | 0.14 g | 0.50 g | |
| Valine | 0.28 g | 0.99 g | |
| Arginine | 0.51 g | 1.82 g | |
| Histidine | 0.14 g | 0.48 g | |
| Alanine | 0.24 g | 0.84 g | |
| Aspartic acid | 0.52 g | 1.85 g | |
| Glutamic acid | 1.20 g | 4.22 g | |
| Glycine | 0.31 g | 1.10 g | |
| Proline | 0.25 g | 0.89 g | |
| Serine | 0.23 g | 0.81 g |
Fatty acids (8)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| SFA 14:0 | 0.016 g | 0.058 g | |
| SFA 16:0 | 0.91 g | 3.20 g | |
| SFA 18:0 | 0.71 g | 2.52 g | |
| MUFA 18:1 | 3.04 g | 10.7 g | |
| PUFA 18:2 | 10.6 g | 37.4 g | |
| PUFA 18:3 | 0.022 g | 0.079 g | |
| MUFA 16:1 | 0.016 g | 0.056 g | |
| MUFA 20:1 | 0.016 g | 0.055 g |
Source: USDA FoodData Central, FDC 170154: every value the record reports, per 100 g as USDA gives it and scaled to the portion; Daily Values: 21 CFR 101.9.
Source: USDA FoodData Central (SR Legacy, Foundation Foods and Survey foods), April 30, 2026 release.
Questions
How many calories are in sunflower seed kernels?
180 in 1 oz (28.35 g) of toasted, without salt; 582 to 619 per 100 g across USDA's descriptions.
How much protein is in sunflower seed kernels?
5g in 1 oz; 17.2 g per 100 g.
How much sodium is in sunflower seed kernels?
0mg in 1 oz; 3 mg per 100 g. Salt added in cooking changes it: USDA lists salted and unsalted forms separately where it measured both.
Sources for this page
- USDA FoodData Central
- the food and product records, April 30, 2026 release. fdc.nal.usda.gov
- FoodData Central documentation
- what each data type is and how branded records are submitted. fdc.nal.usda.gov
- USDA Food and Nutrient Database for Dietary Studies
- the survey foods and their portions. ars.usda.gov
- 21 CFR 101.9, Nutrition labeling of food
- the label format, rounding and Daily Values. ecfr.gov
- FDA, How to Understand and Use the Nutrition Facts Label
- the 5% and 20% Daily Value rule. fda.gov