Seeds, sunflower seed kernels, dry roasted, with salt added
Per 100 g, Seeds, sunflower seed kernels, dry roasted, with salt added provides 612 calories, 17.1 g carbohydrate, 21 g protein and 10.3 g fibre.
= 657 kcal
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657kcal 33% RI Reference IntakeEU/UK adult daily energy reference of 2,000 kcal used on packaged-food nutrition labels (Reg. 1169/2011). Switch to the US toggle for FDA Daily Values.
74%Nutrient scoreNutrient ScoreThe share of this food's 23 rated nutrients that score well for its calories, a good source of beneficial nutrients while staying low in saturated fat, sodium and added sugars.23 available of 33 total nutrients with a Daily Value23of33
Protein21g13% kcal
Carbs17.1g10% kcal
Fat56.1g77% kcal
Fiber 10.3g
Full nutrient breakdown
Reference
Proximates
- Protein ProteinBuilds and repairs tissue, drives enzymes and hormones. Made up of amino acids, nine of which the body can't make itself.UK adult RI: 50 g/day21.0g21.0g42%
- Fat FatAll fats combined: saturated, monounsaturated, polyunsaturated, and trans. Carries fat-soluble vitamins (A, D, E, K) and contributes 9 kcal per gram.UK adult RI: 70 g/day56.1g56.1g80%
- Carbohydrate CarbohydrateAll carbohydrate combined: sugars, starches, and fiber. Calculated by subtracting water + protein + fat + ash from the food's total mass, hence "by difference".UK adult RI: 260 g/day17.1g17.1g7%
- Fiber FiberPlant carbohydrate the body can't digest. Feeds gut bacteria, slows sugar absorption, and supports regular digestion. UK adults: target 30 g/day.UK adult RI: 30 g/day10.3g10.3g34%
Carbohydrates
Fats and Fatty Acids
Protein and Amino Acids
Vitamins
- Vitamin C Vitamin CWater-soluble antioxidant + cofactor in collagen synthesis. Lost easily in cooking water and air exposure.UK adult RI: 80 mg/day0mg0mg0%
- Vitamin B1 (thiamin) Vitamin B1 (thiamin)Water-soluble B-vitamin for carbohydrate metabolism and nerve function. Whole grains, pork, and legumes are good sources.UK adult RI: 1.1 mg/day0.47mg0.47mg43%
- Vitamin B2 (riboflavin) Vitamin B2 (riboflavin)Water-soluble B-vitamin for energy production, cell growth, and skin health. Dairy, eggs, and lean meat are densest.UK adult RI: 1.4 mg/day0.51mg0.51mg36%
- Vitamin B3 (niacin) Vitamin B3 (niacin)Water-soluble B-vitamin for energy metabolism. The body can also make some niacin from the amino acid tryptophan.UK adult RI: 16 mg/day6.96mg6.96mg44%
- Vitamin B5 (pantothenic acid) Vitamin B5 (pantothenic acid)Water-soluble B-vitamin involved in coenzyme A, essential for energy metabolism and the synthesis of hormones, cholesterol, and red blood cells.UK adult RI: 6 mg/day0.84mg0.84mg14%
- Vitamin B6 Vitamin B6Water-soluble B-vitamin for amino acid metabolism and neurotransmitter synthesis.UK adult RI: 1.4 mg/day0.76mg0.76mg54%
- Folate FolateWater-soluble B-vitamin essential for DNA synthesis and cell division. Critical pre-conception and in early pregnancy to prevent neural tube defects.UK adult RI: 200 µg/day169µg169µg85%
- Vitamin A Vitamin AFat-soluble vitamin for vision, immune function, and skin. Measured in retinol activity equivalents (RAE) so plant and animal sources are comparable.UK adult RI: 800 µg/day1.00µg1.00µg0%
- Vitamin E Vitamin EFat-soluble antioxidant that protects cell membranes from oxidative damage. Nuts, seeds, and vegetable oils are the densest sources.UK adult RI: 12 mg/day19.6mg19.6mg163%
- Vitamin K Vitamin KFat-soluble vitamin essential for blood clotting and bone metabolism. Concentrated in dark leafy greens.UK adult RI: 75 µg/day1.20µg1.20µg2%
Minerals
- Calcium CalciumMajor mineral for bone density, muscle contraction, and nerve signalling.UK adult RI: 800 mg/day78.0mg78.0mg10%
- Iron IronCarries oxygen in haemoglobin. Plant (non-heme) iron absorbs less efficiently than meat (heme) iron, pair with vitamin C to boost absorption.UK adult RI: 14 mg/day5.21mg5.21mg37%
- Magnesium MagnesiumCofactor in 300+ enzyme reactions, energy metabolism, muscle relaxation, blood pressure regulation.UK adult RI: 375 mg/day358mg358mg95%
- Phosphorus PhosphorusMajor mineral for bones, energy storage (ATP), and cell membranes. Widespread in protein-rich foods.UK adult RI: 700 mg/day750mg750mg107%
- Potassium PotassiumElectrolyte mineral that counters sodium's effect on blood pressure. Concentrated in fruit, vegetables, beans, and dairy.UK adult RI: 2,000 mg/day689mg689mg34%
- Sodium SodiumMineral mostly consumed as salt (sodium chloride). Excess raises blood pressure in salt-sensitive people.UK adult RI: 2,400 mg/day532mg532mg22%
- Zinc ZincTrace mineral for immune function, wound healing, and sense of taste. Best absorbed from animal foods; phytates in grains reduce uptake.UK adult RI: 10 mg/day6.00mg6.00mg60%
- Copper CopperTrace mineral involved in iron metabolism and connective tissue.UK adult RI: 1 mg/day1.83mg1.83mg183%
- Manganese ManganeseTrace mineral for bone formation and antioxidant enzymes.UK adult RI: 2 mg/day2.89mg2.89mg145%
- Selenium SeleniumTrace mineral that supports thyroid hormone metabolism and antioxidant defence. Brazil nuts are the densest source.UK adult RI: 55 µg/day80.4µg80.4µg146%
Composition and calculated figures
What 100 g is made of, by weight
- Water1.5 g
- Carbohydrate6.8 g
- Fibre10.3 g
- Protein21 g
- Fat56.1 g
- Other4.3 g
Calculated from this food's data, per 100 g
- Net carbs
- 6.8 g
- Carbohydrate minus fibre.
- Omega-6 to omega-3
- 220.7 to 1
- 13.02 g of omega-6 and 0.06 g of omega-3.
- Potassium to sodium
- 1.3 to 1
- 689 mg of potassium and 532 mg of sodium, by weight.
- PRAL (acid load)
- 13.2 mEq
- Acid-forming. Potential renal acid load, from protein, phosphorus, potassium, magnesium and calcium (Remer and Manz).
Seeds, sunflower seed kernels, dry roasted, with salt added: key facts
Good source of
- How many calories are in Seeds, sunflower seed kernels, dry roasted, with salt added?
- Seeds, sunflower seed kernels, dry roasted, with salt added has 612 calories per 100 g.
- How much protein is in Seeds, sunflower seed kernels, dry roasted, with salt added?
- Seeds, sunflower seed kernels, dry roasted, with salt added provides 21 g of protein per 100 g.
- How many carbs are in Seeds, sunflower seed kernels, dry roasted, with salt added?
- Seeds, sunflower seed kernels, dry roasted, with salt added contains 17.1 g of carbohydrate per 100 g, including 10.3 g of fibre.
- How much fat is in Seeds, sunflower seed kernels, dry roasted, with salt added?
- Seeds, sunflower seed kernels, dry roasted, with salt added has 56.1 g of fat per 100 g.
Values shown for the selected serving and per 100 g. % RI follows the UK / EU Reference Intakes (Reg. 1169/2011) for adults and children 4 + years. Reference only, not medical or dietary advice (Terms & Conditions §3).