Seeds, sunflower seed kernels, dried
* The % Daily Value 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.
Macronutrients
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| Nutrient | Amount | % DV | |
|---|---|---|---|
| Vitamin C, total ascorbic acid | 1.4 MG | 2% | |
| Thiamin | 1.5 MG | 123% | |
| Riboflavin | 0.4 MG | 27% | |
| Niacin | 8.3 MG | 52% | |
| Pantothenic acid | 1.1 MG | 23% | |
| Vitamin B-6 | 1.3 MG | 79% | |
| Folate, total | 227 UG | 57% | |
| Choline, total | 55.1 MG | 10% | |
| Vitamin B-12 | 0 UG | 0% | |
| Vitamin A, RAE | 3 UG | 0% | |
| Vitamin E (alpha-tocopherol) | 35.2 MG | 234% | |
| Vitamin D (D2 + D3) | 0 UG | 0% | |
| Vitamin K (phylloquinone) | 0 UG | 0% |
Minerals
| Nutrient | Amount | % DV | |
|---|---|---|---|
| Calcium, Ca | 78 MG | 6% | |
| Iron, Fe | 5.3 MG | 29% | |
| Magnesium, Mg | 325 MG | 77% | |
| Phosphorus, P | 660 MG | 53% | |
| Potassium, K | 645 MG | 14% | |
| Sodium, Na | 9 MG | 0% | |
| Zinc, Zn | 5 MG | 45% | |
| Copper, Cu | 1.8 MG | 200% | |
| Manganese, Mn | 2.0 MG | 85% | |
| Selenium, Se | 53 UG | 96% |
Nutrition Highlights
- Excellent source of protein with 20.8g per 100g, great for muscle building and recovery.
- High in dietary fiber (8.6g per 100g), supporting digestive health.
- Good source of Iron, Fe (29% DV).
- Rich source of Magnesium, Mg (77% of Daily Value per 100g).
- Rich source of Phosphorus, P (53% of Daily Value per 100g).
- Good source of Zinc, Zn (45% DV).
About Seeds, sunflower seed kernels, dried
These small, flat, tear-shaped seeds are harvested from the sunflower plant and are known for their mild, nutty flavor and crunchy texture. They are a nutrient-dense food, offering a concentrated source of calories and healthy fats, primarily unsaturated fats, which are beneficial for heart health. With over 20 grams of protein per 100 grams, they are also a valuable plant-based protein source. Additionally, they provide a good amount of dietary fiber, which supports digestive health, and are rich in essential minerals like magnesium, phosphorus, and selenium, as well as vitamin E, a powerful antioxidant.
These seeds are incredibly versatile in the kitchen and can be enjoyed in both raw and roasted forms. They are commonly sprinkled over salads, blended into smoothies, or incorporated into baked goods like bread and muffins for added texture and nutrition. They can also be ground into a butter, similar to peanut butter, and used as a spread or in sauces. For those following plant-based or high-protein diets, they serve as an excellent snack on their own or as part of trail mixes. However, due to their high fat and calorie content, portion control is recommended for those monitoring their intake.
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