Seeds, sunflower seed kernels, dried

1 cup, with hulls, edible yield (46 g): 269 kcal, 9.6 g protein, 9.2 g carbohydrate and 23.7 g fat.

Log 1 cup, with hulls, edible yield (46 g) to today

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Nutrition Facts

Serving size1 cup, with hulls, edible yield (46 g)

Amount per serving

Calories270

% Daily Value*

Total Fat 24g	30%
Saturated Fat 2g	10%
Trans Fat —
Cholesterol 0mg	0%
Sodium 0mg	0%
Total Carbohydrate 9g	3%
Dietary Fiber 4g	14%
Total Sugars 1g
Includes Added Sugars ≤1g	≤2%
Protein 10g	19%
Vitamin D 0mcg	0%
Calcium 40mg	2%
Iron 2.4mg	15%
Potassium 300mg	6%

* 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.

Estimated values. — means USDA has no value; ≥ is a lower bound. USDA doesn't report added sugars here; they can't exceed total sugars, so ≤ is an upper bound. Source: USDA FoodData Central. Disclaimer.

What 1 cup, with hulls, edible yield (46 g) gives you

High in Magnesium (36% DV), Phosphorus (24% DV), Zinc (21% DV), Copper (92% DV), Manganese (39% DV), Selenium (44% DV), Vitamin E (108% DV), Thiamin (B1) (57% DV), Niacin (B3) (24% DV), Vitamin B6 (36% DV), Folate (26% DV)

Low in cholesterol, sodium

High is 20% of the Daily Value or more for this portion; low is 5% or less (FDA).

Where the calories come from

13% protein · 13% carbohydrate · 74% fat

Protein: 10 g 13%
Carbs: 9 g 13%
Fat: 24 g 74%

Compared with other foods

Per 100 g, against every food in USDA's data.

Calories: less than 3% of foods
Protein: more than 75% of foods
Total fat: less than 3% of foods
Carbohydrate: more than 68% of foods
Dietary fiber: more than 95% of foods
Total sugars: less than 42% of foods
Sodium: less than 83% of foods

All nutrients (56)

Amounts for 1 cup, with hulls, edible yield (46 g) and per 100 g. % Daily Value is for the portion, where the FDA sets one.

Energy and macronutrients (6)
Nutrient	Portion	100 g	% DV
Calories	269 kcal	584 kcal
Protein	9.56 g	20.8 g	19%
Carbohydrate	9.2 g	20 g	3%
Dietary fiber	3.96 g	8.6 g	14%
Total sugars	1.21 g	2.62 g
Water	2.18 g	4.73 g

Fats and fatty acids (7)
Nutrient	Portion	100 g	% DV
Total fat	23.7 g	51.5 g	30%
Saturated fat	2.05 g	4.46 g	10%
Monounsaturated fat	8.52 g	18.5 g
Polyunsaturated fat	10.6 g	23.1 g
Omega-3 EPA	0.006 g	0.014 g
Omega-3 DHA	0 g	0 g
Cholesterol	0 mg	0 mg	0%

Minerals (10)
Nutrient	Portion	100 g	% DV
Calcium	35.9 mg	78 mg	3%
Iron	2.42 mg	5.25 mg	13%
Magnesium	150 mg	325 mg	36%
Phosphorus	304 mg	660 mg	24%
Potassium	297 mg	645 mg	6%
Sodium	4.14 mg	9 mg	0%
Zinc	2.3 mg	5 mg	21%
Copper	0.828 mg	1.8 mg	92%
Manganese	0.897 mg	1.95 mg	39%
Selenium	24.4 mcg	53 mcg	44%

Vitamins (13)
Nutrient	Portion	100 g	% DV
Vitamin A	1.38 mcg	3 mcg	0%
Vitamin C	0.644 mg	1.4 mg	1%
Vitamin D	0 mcg	0 mcg	0%
Vitamin E	16.2 mg	35.2 mg	108%
Vitamin K	0 mcg	0 mcg	0%
Thiamin (B1)	0.681 mg	1.48 mg	57%
Riboflavin (B2)	0.163 mg	0.355 mg	13%
Niacin (B3)	3.83 mg	8.34 mg	24%
Pantothenic acid (B5)	0.52 mg	1.13 mg	10%
Vitamin B6	0.619 mg	1.34 mg	36%
Folate	104 mcg	227 mcg	26%
Vitamin B12	0 mcg	0 mcg	0%
Choline	25.3 mg	55.1 mg	5%

Amino acids (18)
Nutrient	Portion	100 g
Tryptophan	0.16 g	0.348 g
Threonine	0.427 g	0.928 g
Isoleucine	0.524 g	1.14 g
Leucine	0.763 g	1.66 g
Lysine	0.431 g	0.937 g
Methionine	0.227 g	0.494 g
Cystine	0.207 g	0.451 g
Phenylalanine	0.538 g	1.17 g
Tyrosine	0.306 g	0.666 g
Valine	0.605 g	1.31 g
Arginine	1.11 g	2.4 g
Histidine	0.291 g	0.632 g
Alanine	0.514 g	1.12 g
Aspartic acid	1.13 g	2.45 g
Glutamic acid	2.57 g	5.58 g
Glycine	0.672 g	1.46 g
Proline	0.544 g	1.18 g
Serine	0.494 g	1.07 g

Other (2)
Nutrient	Portion	100 g	% DV
Caffeine	0 mg	0 mg
Alcohol	0 g	0 g

Similar foods

Sources

USDA FoodData Central record 170562(SR Legacy)
U.S. Department of Agriculture, Agricultural Research Service. FoodData Central. fdc.nal.usda.gov
Daily Values and high/low thresholds: FDA, 21 CFR 101.9, 101.54 and 101.62.