We are reader-supported. When you buy through links on our site, we may earn an affiliate commission. Learn more
Nutritional Profile of Sunflower Seed Kernels (Dried, Seeds)
We got 76 nutritional values in our nutrition profile for Sunflower Seed Kernels (Dried, Seeds).
Nutrient content compared to all foods
When comparing its nutrient content to all foods in our tool we find that it ranks top-of-the-line (Top 25) for three nutrients.
These are
- Phytosterols (Other Micronutrients)
- beta-Tocopherol (Fat-soluble Vitamins)
- alpha-Tocopherol (Fat-soluble Vitamins)
Also, when compared to all foods, it ranks notably well (Top 100) for 14 additional nutrients.
With the highest ranking of them being
- Behenic Acid (22:0) (Saturated Fats)
- Lignoceric Acid (24:0) (Saturated Fats)
- Cystine (Amino Acids)
- Magnesium, Mg (Minerals)
Nutrient content compared to foods in the same category
A comparison between its nutrient content to foods in the same category (Nuts and Seeds) shows that it ranks great (Top 10) for 12 nutrients.
Most notable of them being
- Betaine (Amino Acids)
- Eicosapentaenoic Acid, EPA (20:5 n-3) (Polyunsaturated Fats)
- Parinaric Acid (18:4) (Polyunsaturated Fats)
- Phytosterols (Other Micronutrients)
Additionally, a comparison to foods in the same category shows that it ranks quite high (Top 25) for 32 additional nutrients.
With the highest ranking of them being
- Erucic Acid (22:1) (Monounsaturated Fats)
- Thiamin (Water-soluble Vitamins)
- Heptadecenoic Acid (17:1) (Monounsaturated Fats)
- Cystine (Amino Acids)
You can find these and more nutrient rankings below.
Table of Contents
Nutrient Content Of Sunflower Seed Kernels (Dried, Seeds)
The nutrient content of food is mainly divided into macro- and micronutrients.
Below you'll first find a macronutrient profile that will give you a sense of how the measured macronutrients compare to each other.
Secondly you'll find a lipid (fat) profile that shows you the content of saturated, mono-, and polyunsaturated fatty acids.
After that you'll find our detailed nutrient profile with all measured nutrients.
Macronutrient profile of Sunflower Seed Kernels (Dried, Seeds)
Macronutrients are mainly divided into carbohydrates (carbs), lipids (fats), and protein.
In our macronutrient profile we also include water as we think that it gives a more complete picture of how nutrient dense the food is.
Figure 1. Macronutrient profile of Sunflower Seed Kernels (Dried, Seeds)
Percent of 100 grams of food. Values can differ from nutrient profile below due to rounding.
After the overview this macronutrient profile provided let's dive deeper and take a look at the lipid (fat) profile!
Lipid (fat) profile of Sunflower Seed Kernels (Dried, Seeds)
Lipids (fats) are a major part of the macronutrients in your food.
Lipids (fats), are divided into saturated and unsaturated fats. The unsaturated fats are then in turn divided into mono-, and polyunsaturated fats.
Here's a lipid (fat) profile to give you a sense of how the content of each type of fat compare to each other.
Figure 2. Lipid (fat) profile of Sunflower Seed Kernels (Dried, Seeds)
Percent of 100 grams of food. Values can differ from nutrient profile below due to rounding.
And now, let's look at the detailed nutrient profile!
Detailed nutrient profile of Sunflower Seed Kernels (Dried, Seeds)
Below we list all the nutrients that we have a measurement for. This is where you can find out what micronutrients there are in your food.
All nutrients are grouped together according to their type. Click on a nutrient type to show the individual nutrients. You can find other foods that contain the same nutrient by clicking on it.
If you can't find a specific nutrient, we recommend you go to our complete list of nutrients or try searching for it.
Nutrient Profile: Sunflower Seed Kernels (Dried, Seeds)
In food category: Nuts and Seeds
| Carbohydrates (4) | per 100g | per Oz | Rank Cat. | Rank Foods |
| Carbohydrates, by difference | 20 g | 5.7 g | 115 | 1119 |
| Fiber, total dietary | 8.6 g | 2.4 g | 32 | 162 |
| Sucrose | 2.5 g | 708.7 mg | 26 | 269 |
| Sugars (Total incl. NLEA) | 2.6 g | 742.8 mg | 76 | 1414 |
| Fatty Acids (4) | per 100g | per Oz | Rank Cat. | Rank Foods |
| Fatty Acids, total monounsaturated | 18.5 g | 5.2 g | 76 | 215 |
| Fatty Acids, total polyunsaturated | 23.1 g | 6.5 g | 30 | 108 |
| Fatty Acids, total saturated | 4.5 g | 1.3 g | 107 | 947 |
| Total Lipid (Fat) | 51.5 g | 14.6 g | 55 | 135 |
| Saturated Fats (7) | per 100g | per Oz | Rank Cat. | Rank Foods |
| Arachidic Acid (20:0) | 115 mg | 32.6 mg | 19 | 121 |
| Behenic Acid (22:0) | 320 mg | 90.7 mg | 8 | 37 |
| Heptadecanoic Acid (17:0) | 20 mg | 5.7 mg | 13 | 303 |
| Lignoceric Acid (24:0) | 75 mg | 21.3 mg | 13 | 50 |
| Myristic Acid (14:0) | 25 mg | 7.1 mg | 63 | 1125 |
| Palmitic Acid (16:0) | 2.2 g | 626.5 mg | 117 | 934 |
| Stearic Acid (18:0) | 1.7 g | 479.1 mg | 60 | 514 |
| Monounsaturated Fats (5) | per 100g | per Oz | Rank Cat. | Rank Foods |
| Erucic Acid (22:1) | 29 mg | 8.2 mg | 11 | 182 |
| Heptadecenoic Acid (17:1) | 15 mg | 4.3 mg | 12 | 175 |
| Oleic Acid (18:1) | 18.4 g | 5.2 g | 74 | 201 |
| Palmitoleic Acid (16:1) | 20 mg | 5.7 mg | 77 | 963 |
| Paullinic Acid (20:1) | 85 mg | 24.1 mg | 62 | 389 |
| Polyunsaturated Fats (4) | per 100g | per Oz | Rank Cat. | Rank Foods |
| Eicosapentaenoic Acid, EPA (20:5 n-3) | 14 mg | 4 mg | 1 | 323 |
| Linoleic Acid (18:2 n-6) | 23 g | 6.5 g | 24 | 83 |
| Linolenic Acid (18:3) | 60 mg | 17 mg | 90 | 896 |
| Parinaric Acid (18:4) | 14 mg | 4 mg | 2 | 151 |
| Amino Acids (19) | per 100g | per Oz | Rank Cat. | Rank Foods |
| Alanine | 1.1 g | 317.5 mg | 15 | 139 |
| Arginine | 2.4 g | 680.4 mg | 28 | 72 |
| Aspartic Acid | 2.5 g | 694.6 mg | 20 | 144 |
| Betaine | 35.4 mg | 10 mg | 1 | 62 |
| Cystine | 451 mg | 127.9 mg | 13 | 55 |
| Glutamic Acid | 5.6 g | 1.6 g | 18 | 87 |
| Glycine | 1.5 g | 413.9 mg | 17 | 113 |
| Histidine | 632 mg | 179.2 mg | 16 | 410 |
| Isoleucine | 1.1 g | 323.2 mg | 15 | 98 |
| Leucine | 1.7 g | 470.6 mg | 16 | 179 |
| Lysine | 937 mg | 265.6 mg | 19 | 292 |
| Methionine | 494 mg | 140 mg | 23 | 475 |
| Phenylalanine | 1.2 g | 331.7 mg | 15 | 83 |
| Proline | 1.2 g | 334.5 mg | 15 | 150 |
| Serine | 1.1 g | 306.2 mg | 21 | 104 |
| Threonine | 928 mg | 263.1 mg | 15 | 170 |
| Tryptophan | 348 mg | 98.7 mg | 21 | 117 |
| Tyrosine | 666 mg | 188.8 mg | 25 | 406 |
| Valine | 1.3 g | 374.2 mg | 15 | 104 |
| Protein (1) | per 100g | per Oz | Rank Cat. | Rank Foods |
| Protein | 20.8 g | 5.9 g | 35 | 339 |
| Water-soluble Vitamins (9) | per 100g | per Oz | Rank Cat. | Rank Foods |
| Folate, DFE | 227 µg | 64.4 µg | 10 | 233 |
| Folate, food | 227 µg | 64.4 µg | 9 | 86 |
| Folate, total | 227 µg | 64.4 µg | 10 | 171 |
| Niacin | 8.3 mg | 2.4 mg | 19 | 305 |
| Pantothenic Acid | 1.1 mg | 320.3 µg | 19 | 222 |
| Riboflavin | 355 µg | 100.6 µg | 32 | 456 |
| Thiamin | 1.5 mg | 419.6 µg | 11 | 65 |
| Vitamin B6 | 1.3 mg | 379.9 µg | 3 | 109 |
| Vitamin C | 1.4 mg | 396.9 µg | 43 | 609 |
| Fat-soluble Vitamins (7) | per 100g | per Oz | Rank Cat. | Rank Foods |
| alpha-Tocopherol | 35.2 mg | 10 mg | 4 | 21 |
| beta-Carotene | 30 µg | 8.5 µg | 10 | 1136 |
| beta-Tocopherol | 1.2 mg | 334.5 µg | 4 | 17 |
| delta-Tocopherol | 20 µg | 5.7 µg | 23 | 226 |
| gamma-Tocopherol | 370 µg | 104.9 µg | 29 | 398 |
| Vitamin A, IU | 50 IU | 14.2 IU | 36 | 988 |
| Vitamin A, RAE | 3 µg | 0.9 µg | 18 | 710 |
| Minerals (10) | per 100g | per Oz | Rank Cat. | Rank Foods |
| Calcium, Ca | 78 mg | 22.1 mg | 57 | 467 |
| Copper, Cu | 1.8 mg | 510.3 µg | 16 | 81 |
| Iron, Fe | 5.3 mg | 1.5 mg | 33 | 411 |
| Magnesium, Mg | 325 mg | 92.1 mg | 24 | 55 |
| Manganese, Mn | 2 mg | 552.8 µg | 49 | 184 |
| Phosphorus, P | 660 mg | 187.1 mg | 28 | 104 |
| Potassium, K | 645 mg | 182.9 mg | 61 | 279 |
| Selenium, Se | 53 µg | 15 µg | 23 | 175 |
| Sodium, Na | 9 mg | 2.6 mg | 98 | 1142 |
| Zinc, Zn | 5 mg | 1.4 mg | 35 | 413 |
| Other Micronutrients (2) | per 100g | per Oz | Rank Cat. | Rank Foods |
| Choline | 55.1 mg | 15.6 mg | 25 | 608 |
| Phytosterols | 534 mg | 151.4 mg | 2 | 5 |
| Water (1) | per 100g | per Oz | Rank Cat. | Rank Foods |
| Water | 4.7 g | 1.3 g | 65 | 2426 |
| Other (3) | per 100g | per Oz | Rank Cat. | Rank Foods |
| Ash | 3 g | 856.2 mg | 45 | 358 |
| Kcal (Energy) | 584 kcal | 165.6 kcal | 50 | 109 |
| KJ (Energy) | 2,440 kj | 691.7 kj | 29 | 62 |
Foods Available Online
We searched Amazon for "Sunflower Seed Kernels" and found these products.
You can click on an image or the link below for further details of each product (#ad).
Showing top 3 of the hundreds of products available. Follow this link to explore the rest on Amazon (#ad).
Common Serving Sizes Of Sunflower Seed Kernels (Dried, Seeds)
Here's some of the different portion/serving sizes to get a sense of the weight.
| Amount / Measurement | Weight in Gr | Weight in Oz |
|---|---|---|
| Cup, With Hulls, Edible Yield | 46.0 g | 1.6 oz |
| Cup | 140.0 g | 4.9 oz |
7 Similar Nuts or Seeds
Explore the nutrient content of similar nuts and seeds below by clicking on their names.
Similar Nuts and Seeds 1 - 7
Click on a food to explore all of the nutrients it contains.
| Sunflower Seed Kernels | No of Nutrients |
(Dry Roasted, With Salt Added, Seeds) | 111 |
(Dry Roasted, Without Salt, Seeds) | 64 |
(Oil Roasted, With Salt Added, Seeds) | 84 |
(Oil Roasted, Without Salt, Seeds) | 84 |
(Toasted, With Salt Added, Seeds) | 56 |
(Toasted, Without Salt, Seeds) | 55 |
| Sunflower Seed Kernels From Shell | No of Nutrients |
(Dry Roasted, With Salt Added, Seeds) | 66 |
Recommended High Quality Supplements
Choosing a high quality supplement can be quite tricky.
You have to know what to look for and it takes a lot of work to go through the myriad of available products.
We have a whole category dedicated to supplement recommendations that you can use if you're in need of high quality supplements.
We update/review our recommendations several times per year.
Get In Touch With Us!
We welcome each and every question, comment or suggestion you might have about our site! No matter how small, trivial or complicated you think it might be.
We use your questions, comments or suggestions to update and add to our content.
Please don't hesitate to Contact Us and let us know what's on your mind.
Healthy wishes from us at,
