Sunflower seeds, raw
Sunflower seeds, raw has 571 calories per 100 g, with 18.9 g protein, 24.5 g carbohydrates and 48.4 g fat. A typical portion (1 cup, with hulls, edible yield, 46 g) has 263 calories.
571kcal · per 100 g2,388 kJ
- Protein18.9 g
- Carbs24.5 g
- Fat48.4 g
| Nutrient | Amount | % DV |
|---|---|---|
| Total fat | 48.4 g | 62% |
| Saturated fat | 4.5 g | 22% |
| Cholesterol | 0 mg | 0% |
| Sodium | 0 mg | 0% |
| Total carbohydrate | 24.5 g | 9% |
| Dietary fiber | 7.2 g | 26% |
| Total sugars | 2.6 g | |
| Protein | 18.9 g | 38% |
| Vitamin D | 0 µg | 0% |
| Calcium | 116 mg | 9% |
| Iron | 4.4 mg | 24% |
| Potassium | 657 mg | 14% |
| Magnesium | 302 mg | 72% |
| Vitamin A (RAE) | 3 µg | 0% |
| Vitamin C | 1.4 mg | 2% |
| Folate (DFE) | 227 µg | 57% |
| Vitamin B12 | 0 µg | 0% |
| Water | 4.9 g |
% Daily Value (% DV) is based on the FDA reference amounts for adults on a 2,000-calorie diet. Total sugars has no Daily Value. “—” means USDA does not report that nutrient for this food; it does not mean zero. Carbohydrate is total carbohydrate by difference and includes fiber.
Nutrition highlights
- High in magnesium, fat, folate, protein, fiber and iron — 20% or more of the Daily Value per 100 g.
- A good source of potassium (10–19% DV per 100 g).
- High in saturated fat (20% DV or more per 100 g) — worth watching if you're limiting it.
- Low in cholesterol and sodium (5% DV or less per 100 g).
- 3.3 g protein per 100 kcal.
- 17.3 g net carbs per 100 g (total carbohydrate minus 7.2 g fiber).
- Sugars are 11% of its carbohydrate.
Uses FDA's %DV rule of thumb (5% or less is low, 20% or more is high), applied per 100 g rather than per serving.