About this food
Among the 15 foods in Nuts and seeds on this site, this food ranks 4th for protein and 7th for calories per 100 g.
Compared with all 155 foods on this site, its highest rankings per 100 g are for magnesium (6th of 154) and zinc (6th of 154).
It is 4.7% water by weight.
Nutrition per 100 g
| Calories | 584 kcal |
|---|---|
| Protein | 20.8 g |
| Fat | 51.5 g |
| Saturated fat | 4.5 g |
| Monounsaturated fat | 18.5 g |
| Polyunsaturated fat | 23.1 g |
| Trans fat | Not reported |
| Cholesterol | 0 mg |
| Carbohydrates | 20 g |
| Fibre | 8.6 g |
| Sugars | 2.6 g |
| Sucrose | 2.5 g |
| Glucose | Not reported |
| Fructose | Not reported |
| Lactose | Not reported |
| Maltose | Not reported |
| Galactose | Not reported |
| Calcium | 78 mg |
|---|---|
| Iron | 5.3 mg |
| Magnesium | 325 mg |
| Phosphorus | 660 mg |
| Potassium | 645 mg |
| Sodium | 9 mg |
| Zinc | 5 mg |
| Copper | 1.8 mg |
| Manganese | 1.9 mg |
| Selenium | 53 µg |
| Vitamin C | 1.4 mg |
|---|---|
| Thiamin (vitamin B1) | 1.5 mg |
| Riboflavin (vitamin B2) | 0.35 mg |
| Niacin (vitamin B3) | 8.3 mg |
| Pantothenic acid (vitamin B5) | 1.1 mg |
| Vitamin B6 | 1.3 mg |
| Folate (vitamin B9) | 227 µg |
| Vitamin B12 | 0 µg |
| Choline | 55.1 mg |
| Vitamin A (RAE) | 3 µg |
| Vitamin E | 35.2 mg |
| Vitamin D | 0 µg |
| Vitamin K | 0 µg |
| Water | 4.7 g |
|---|
Amino acids
| Tryptophan | 0.35 g |
|---|---|
| Threonine | 0.93 g |
| Isoleucine | 1.1 g |
| Leucine | 1.7 g |
| Lysine | 0.94 g |
| Methionine | 0.49 g |
| Cystine | 0.45 g |
| Phenylalanine | 1.2 g |
| Tyrosine | 0.67 g |
| Valine | 1.3 g |
| Arginine | 2.4 g |
| Histidine | 0.63 g |
| Alanine | 1.1 g |
| Aspartic acid | 2.5 g |
| Glutamic acid | 5.6 g |
| Glycine | 1.5 g |
| Proline | 1.2 g |
| Serine | 1.1 g |
Nutrition data: USDA FoodData Central, SR Legacy entry 170562, "Seeds, sunflower seed kernels, dried". Values per 100 g.