Seeds, sunflower seed kernels, dry roasted, with salt added
Whole food · Nut and Seed Products
Photo: Wikipedia
These are the hulled, dry-roasted kernels of the sunflower seed, delivering a satisfyingly crunchy, nutty bite with a deep, toasty flavor and a subtle salty finish. They are a powerhouse of healthy fats and protein, offering a dense, energy-rich snack that feels both indulgent and wholesome. Each 100-gram serving packs over 56 grams of fat and 21 grams of protein, making it a nutrient-dense choice for sustained energy.
Calorie split: 13% protein · 10% carbs · 77% fat
↓ Full nutrition💚 Why it's loved
People love them for their deeply satisfying crunch and rich, savory, nutty flavor that makes them a go-to snack. They are incredibly versatile, easily tossed into salads, yogurt, or trail mixes, and hold a special place in many cultures as a simple, comforting, and portable food.
⚠️ Watch-outs & how to enjoy it better
The high sodium content from added salt can be a concern for those monitoring blood pressure, and the dense calorie and fat profile may lead to overconsumption. As a common tree nut allergen (though technically a seed), they can trigger reactions in sensitive individuals. To counteract, choose low-sodium versions, practice strict portion control (e.g., a small handful), and be mindful of their calorie density when adding to meals.
Key benefits
- Excellent source of vitamin E, a key antioxidant.
- High in magnesium, supporting muscle and nerve function.
- Rich in healthy monounsaturated and polyunsaturated fats.
- Good source of plant-based protein and dietary fiber.
- Provides selenium, which supports thyroid health.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Sunflower seeds are the only seed that can be used to produce a cooking oil (sunflower oil) that is as common as olive oil in many parts of the world.
Full nutrition (USDA data · scales with serving)
| Water | 1.5 g |
| Energy (Atwater General Factors) | 657 kcal |
| Energy (Atwater Specific Factors) | 612 kcal |
| Energy | 612 kcal |
| Energy | 2560 kj |
| Nitrogen | 4.0 g |
| Protein | 21.0 g |
| Total lipid (fat) | 56.1 g |
| Total fat (NLEA) | 52.1 g |
| Ash | 4.3 g |
| Carbohydrate, by difference | 17.1 g |
| Carbohydrate, by summation | 14.9 g |
| Fiber, total dietary | 10.3 g |
| Sugars, Total | 3.1 g |
| Sucrose | 3.1 g |
| Glucose | 0.00 g |
| Fructose | 0.00 g |
| Lactose | 0.00 g |
| Maltose | 0.00 g |
| Galactose | 0.00 g |
| Starch | 1.5 g |
| Calcium, Ca | 78.0 mg |
| Iron, Fe | 5.2 mg |
| Magnesium, Mg | 358 mg |
| Phosphorus, P | 750 mg |
| Potassium, K | 689 mg |
| Sodium, Na | 532 mg |
| Zinc, Zn | 6.0 mg |
| Copper, Cu | 1.8 mg |
| Manganese, Mn | 2.9 mg |
| Selenium, Se | 80.4 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.47 mg |
| Riboflavin | 0.51 mg |
| Niacin | 7.0 mg |
| Pantothenic acid | 0.84 mg |
| Vitamin B-6 | 0.76 mg |
| Folate, total | 169 ug |
| Choline, total | 52.0 mg |
| Choline, free | 6.9 mg |
| Choline, from phosphocholine | 41.7 mg |
| Choline, from phosphotidyl choline | 0.50 mg |
| Choline, from glycerophosphocholine | 3.0 mg |
| Choline, from sphingomyelin | 0.00 mg |
| Betaine | 8.7 mg |
| Vitamin A, RAE | 1.0 ug |
| Carotene, beta | 10.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 1.0 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 42.0 ug |
| Vitamin E (alpha-tocopherol) | 19.6 mg |
| Tocopherol, beta | 0.99 mg |
| Tocopherol, gamma | 0.97 mg |
| Tocopherol, delta | 0.33 mg |
| Tocotrienol, alpha | 0.05 mg |
| Tocotrienol, beta | 0.00 mg |
| Tocotrienol, gamma | 0.00 mg |
| Tocotrienol, delta | 0.00 mg |
| Vitamin K (phylloquinone) | 1.2 ug |
| Vitamin K (Dihydrophylloquinone) | 1.4 ug |
| Vitamin K (Menaquinone-4) | 0.00 ug |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 5.4 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 11:0 | 0.00 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.02 g |
| SFA 15:0 | 0.01 g |
| SFA 16:0 | 2.3 g |
| SFA 17:0 | 0.03 g |
| SFA 18:0 | 2.1 g |
| SFA 20:0 | 0.18 g |
| SFA 22:0 | 0.54 g |
| SFA 24:0 | 0.18 g |
| Fatty acids, total monounsaturated | 33.4 g |
| MUFA 14:1 c | 0.00 g |
| MUFA 15:1 | 0.00 g |
| MUFA 16:1 c | 0.03 g |
| MUFA 17:1 | 0.03 g |
| MUFA 17:1 c | 0.03 g |
| MUFA 18:1 c | 33.2 g |
| MUFA 20:1 c | 0.15 g |
| MUFA 22:1 c | 0.00 g |
| MUFA 22:1 n-9 | 0.00 g |
| MUFA 24:1 c | 0.01 g |
| Fatty acids, total polyunsaturated | 13.0 g |
| PUFA 18:2 c | 13.0 g |
| PUFA 18:2 n-6 c,c | 13.0 g |
| PUFA 18:2 CLAs | 0.01 g |
| PUFA 18:3 c | 0.06 g |
| PUFA 18:3 n-3 c,c,c (ALA) | 0.06 g |
| PUFA 18:3 n-6 c,c,c | 0.00 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:2 c | 0.00 g |
| PUFA 20:2 n-6 c,c | 0.00 g |
| PUFA 20:3 c | 0.00 g |
| PUFA 20:3 n-3 | 0.00 g |
| PUFA 20:3 n-6 | 0.00 g |
| PUFA 20:3 n-9 | 0.00 g |
| PUFA 20:4 | 0.02 g |
| PUFA 20:4c | 0.02 g |
| PUFA 20:5c | 0.00 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:2 | 0.01 g |
| PUFA 22:5 c | 0.00 g |
| PUFA 22:4 | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 c | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Fatty acids, total trans | 0.30 g |
| Fatty acids, total trans-monoenoic | 0.21 g |
| TFA 16:1 t | 0.00 g |
| TFA 18:1 t | 0.21 g |
| TFA 22:1 t | 0.00 g |
| Fatty acids, total trans-dienoic | 0.08 g |
| TFA 18:2 t not further defined | 0.08 g |
| Fatty acids, total trans-polyenoic | 0.00 g |
| TFA 18:3 t | 0.00 g |
Amino acid profile (per 100g)
Estimated from Seeds, sisymbrium sp. seeds, whole, dried — USDA does not publish this profile for Seeds.
| Tryptophan | 0.27 g |
| Threonine | 0.69 g |
| Isoleucine | 0.65 g |
| Leucine | 1.2 g |
| Lysine | 0.81 g |
| Methionine | 0.31 g |
| Cystine | 0.24 g |
| Phenylalanine | 0.58 g |
| Tyrosine | 0.42 g |
| Valine | 0.70 g |
| Arginine | 0.80 g |
| Histidine | 0.33 g |
| Alanine | 0.69 g |
| Aspartic acid | 1.5 g |
| Glutamic acid | 1.8 g |
| Glycine | 0.70 g |
| Proline | 0.67 g |
| Serine | 0.48 g |
FAQ
Are sunflower seeds a good source of protein?
Yes, they are an excellent plant-based protein source, providing about 21 grams per 100 grams, which is comparable to many nuts and legumes.
How should I store dry-roasted sunflower seeds?
Store them in an airtight container in a cool, dark place to prevent the oils from going rancid. For long-term storage, refrigeration or freezing is recommended.
Can I eat sunflower seeds if I have a nut allergy?
Sunflower seeds are seeds, not tree nuts, and are generally safe for those with nut allergies. However, cross-contamination is possible, so always check labels and consult with a doctor if unsure.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 6.12 kcal/g · 14% calories from protein · 10.3 g fiber · 0.0 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 0.77 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.