Sunflower seed kernels, dry roasted
Nutrition facts per 100 g and per 1.0 cup · Nut and Seed Products
100 g of Sunflower seed kernels, dry roasted provides 612 kcal, 21 g protein, 56.1 g fat and 17.1 g carbohydrate (10.3 g fiber). Per 100 g it is high in Copper (203% DV), Selenium (146% DV), Vitamin E (131% DV), Magnesium (85% DV), Phosphorus (60% DV). Note the Saturated fat (27% DV per 100 g) and Sodium (23% DV per 100 g).
Protein 13%Fat 77%Carbohydrate 10%
Calculated from the grams above at 4 kcal/g for protein and carbohydrate and 9 kcal/g for fat, as a share of those three.
Percentage of the FDA Daily Value in one portion. Exact amounts are in the tables below.
What stands out
- Copper: 1.83 mg per 100 g — 203% of the Daily Value. Other top sources →
- Selenium: 80.4 µg per 100 g — 146% of the Daily Value. Other top sources →
- Vitamin E: 19.6 mg per 100 g — 131% of the Daily Value. Other top sources →
- Magnesium: 358 mg per 100 g — 85% of the Daily Value. Other top sources →
- Phosphorus: 750 mg per 100 g — 60% of the Daily Value. Other top sources →
- Zinc: 6 mg per 100 g — 55% of the Daily Value. Other top sources →
- Vitamin B6: 0.76 mg per 100 g — 45% of the Daily Value. Other top sources →
- Niacin (B3): 6.96 mg per 100 g — 44% of the Daily Value. Other top sources →
Before you use this number
- High-dose zinc supplements can cause copper deficiency. This applies to supplements, not to food. People who regularly take high doses of zinc, or use large amounts of zinc-containing denture cream, can develop copper deficiency, because zinc inhibits copper absorption. Evidence: cu-04
- This number is not what your body gets. Plant foods contain only non-heme iron, which is absorbed far less readily than the heme iron in meat, seafood and poultry. Absorption runs about 14–18% from mixed diets that include meat, seafood and vitamin C, and 5–12% from vegetarian diets. Vitamin C and meat eaten in the same meal raise it. Phytate in grains and beans, and polyphenols in foods such as spinach, lower it. Calcium is unusual in lowering absorption of both forms. Evidence: iron-18 · iron-04 · iron-05 · iron-06 · iron-19
Energy and macronutrients
| Nutrient | per 100 g | per 1.0 cup (127 g) | % DV per 1.0 cup |
|---|---|---|---|
| Energy | 612 kcal | 777 kcal | |
| Protein | 21 g | 26.7 g | 53% |
| Total fat | 56.1 g | 71.2 g | 91% |
| Saturated fat | 5.36 g | 6.81 g | 34% |
| Monounsaturated fat | 33.4 g | 42.4 g | |
| Polyunsaturated fat | 13 g | 16.5 g | |
| Cholesterol | — mg | — | |
| Carbohydrate | 17.1 g | 21.7 g | 8% |
| Dietary fiber | 10.3 g | 13.1 g | 47% |
| Sugars (total) | 3.14 g | 3.99 g | |
| Water | 1.5 g | 1.91 g |
Vitamins
| Nutrient | per 100 g | per 1.0 cup (127 g) | % DV per 1.0 cup |
|---|---|---|---|
| Vitamin A (RAE) | 1 µg | 1.27 µg | 0% |
| Vitamin C | 0 mg | 0 mg | 0% |
| Vitamin D | — µg | — | |
| Vitamin E | 19.6 mg | 24.9 mg | 166% |
| Vitamin K | 1.2 µg | 1.52 µg | 1% |
| Thiamin (B1) | 0.47 mg | 0.6 mg | 50% |
| Riboflavin (B2) | 0.51 mg | 0.64 mg | 50% |
| Niacin (B3) | 6.96 mg | 8.84 mg | 55% |
| Vitamin B6 | 0.76 mg | 0.97 mg | 57% |
| Folate | 169 µg | 214.6 µg | 54% |
| Vitamin B12 | — µg | — | |
| Choline | 52 mg | 66 mg | 12% |
Minerals
| Nutrient | per 100 g | per 1.0 cup (127 g) | % DV per 1.0 cup |
|---|---|---|---|
| Calcium | 78 mg | 99.1 mg | 8% |
| Iron | 5.21 mg | 6.62 mg | 37% |
| Magnesium | 358 mg | 454.7 mg | 108% |
| Phosphorus | 750 mg | 952.5 mg | 76% |
| Potassium | 689 mg | 875 mg | 19% |
| Sodium | 532 mg | 675.6 mg | 29% |
| Zinc | 6 mg | 7.62 mg | 69% |
| Copper | 1.83 mg | 2.32 mg | 258% |
| Selenium | 80.4 µg | 102.1 µg | 186% |
Worth knowing
- Saturated fat is 5.36 g per 100 g, 27% of the Daily Value. The FDA Daily Value is the reference for nutrients to limit. How much that matters depends on your whole day rather than on one food.
- Sodium is 532 mg per 100 g, 23% of the Daily Value. The FDA Daily Value is the reference for nutrients to limit. How much that matters depends on your whole day rather than on one food.
How much of your day is this? Daily Values are one reference for everyone. Bioma calculates your personal targets from your body, activity and goal, and shows every meal against them, from a photo. About Bioma →
Source and how to read this
Data: USDA FoodData Central, Foundation Foods, release 2025-12-18, FDC ID 325524 — laboratory-analysed sample. Described in USDA as Seeds, sunflower seed kernels, dry roasted, with salt added; we shorten these names for readability and keep the original here. Values are per 100 g of edible portion as USDA reports them; a serving may be more or less.
Portion: "1.0 cup" = 127 g is the primary household measure USDA records for this food. Per-100 g values let you compare foods; per-portion values are closer to what you actually eat.
% Daily Value: FDA Daily Values for adults and children 4+ (FDA, page updated 2024-03-05). "High" means ≥20% DV and "good source" 10–19% DV — FDA's labelling cut-offs (21 CFR 101.54), which apply per serving; we apply the same cut-offs to 100 g so foods can be compared. No DV exists for energy or total sugars, so those show no percentage.
Checked: 2026-09-15. Methodology. Found an error? learn@humblebee.ltd
Related on Bioma
Pages that use this data.
- Sunflower seed: the trials are about the extract and the oil — food page
- Sunflower seeds: strong on copper, thin on evidence — food page
- Which foods are highest in copper? — question
- How much magnesium do you need per day? — question
- How much selenium is in a brazil nut compared with sunflower seeds? — question
- How much selenium do you need per day? — question
- What are the signs of magnesium deficiency? — question
- What are the signs of selenium deficiency? — question