Seeds, sunflower seed kernels from shell, dry roasted, with salt added
Per 100 g, Seeds, sunflower seed kernels from shell, dry roasted, with salt added provides 546 calories, 15.3 g carbohydrate, 19.3 g protein and 9 g fibre.
= 546 kcal
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546kcal 27% 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.
61%Nutrient scoreNutrient ScoreThe share of this food's 27 rated nutrients that score well for its calories, a good source of beneficial nutrients while staying low in saturated fat, sodium and added sugars.27 available of 33 total nutrients with a Daily Value27of33
Protein19.3g13% kcal
Carbs15.3g10% kcal
Fat49.8g76% kcal
Fiber 9g
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/day19.3g19.3g39%
- 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/day49.8g49.8g71%
- 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/day15.3g15.3g6%
- 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/day9.00g9.00g30%
Carbohydrates
- Sugars SugarsNaturally-occurring + added sugars combined (mono- and disaccharides).UK adult RI: 90 g/day2.73g2.73g3%
Fats and Fatty Acids
Sterols
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/day1.40mg1.40mg2%
- 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/day0.11mg0.11mg10%
- 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/day0.25mg0.25mg18%
- 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/day7.04mg7.04mg44%
- 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/day7.04mg7.04mg117%
- Vitamin B6 Vitamin B6Water-soluble B-vitamin for amino acid metabolism and neurotransmitter synthesis.UK adult RI: 1.4 mg/day0.80mg0.80mg57%
- 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/day237µg237µg119%
- Vitamin B12 Vitamin B12Water-soluble B-vitamin essential for red blood cell formation and the nervous system. Only found naturally in animal foods, vegans need fortified foods or supplements.UK adult RI: 2.5 µg/day0µg0µg0%
- 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/day0µg0µg0%
- 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/day26.1mg26.1mg218%
- Vitamin D Vitamin DFat-soluble vitamin essential for calcium absorption and bone health, measured here in International Units (1 µg = 40 IU). The skin also synthesises it from sunlight, so dietary intake matters most over winter.UK adult RI: 200 IU/day0IU0IU0%
- Vitamin D Vitamin DFat-soluble vitamin essential for calcium absorption and bone health. The skin also synthesises it from sunlight, so dietary intake matters most over winter.UK adult RI: 5 µg/day0µg0µg0%
- Vitamin K Vitamin KFat-soluble vitamin essential for blood clotting and bone metabolism. Concentrated in dark leafy greens.UK adult RI: 75 µg/day2.70µg2.70µg4%
Minerals
- Calcium CalciumMajor mineral for bone density, muscle contraction, and nerve signalling.UK adult RI: 800 mg/day70.0mg70.0mg9%
- 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/day3.80mg3.80mg27%
- Magnesium MagnesiumCofactor in 300+ enzyme reactions, energy metabolism, muscle relaxation, blood pressure regulation.UK adult RI: 375 mg/day129mg129mg34%
- Phosphorus PhosphorusMajor mineral for bones, energy storage (ATP), and cell membranes. Widespread in protein-rich foods.UK adult RI: 700 mg/day1155mg1155mg165%
- Potassium PotassiumElectrolyte mineral that counters sodium's effect on blood pressure. Concentrated in fruit, vegetables, beans, and dairy.UK adult RI: 2,000 mg/day850mg850mg43%
- Sodium SodiumMineral mostly consumed as salt (sodium chloride). Excess raises blood pressure in salt-sensitive people.UK adult RI: 2,400 mg/day6008mg6008mg250%
- 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/day5.29mg5.29mg53%
- 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/day2.11mg2.11mg106%
- Selenium SeleniumTrace mineral that supports thyroid hormone metabolism and antioxidant defence. Brazil nuts are the densest source.UK adult RI: 55 µg/day79.3µg79.3µg144%
Other
Composition and calculated figures
What 100 g is made of, by weight
- Water1.2 g
- Carbohydrate6.3 g
- Fibre9 g
- Protein19.3 g
- Fat49.8 g
- Other14.4 g
Calculated from this food's data, per 100 g
- Net carbs
- 6.3 g
- Carbohydrate minus fibre.
- Omega-6 to omega-3
- 475.1 to 1
- 32.78 g of omega-6 and 0.07 g of omega-3. Estimated from total 18:2 and 18:3 fats.
- Potassium to sodium
- 0.1 to 1
- 850 mg of potassium and 6008 mg of sodium, by weight.
- PRAL (acid load)
- 30.1 mEq
- Acid-forming. Potential renal acid load, from protein, phosphorus, potassium, magnesium and calcium (Remer and Manz).
- Amino acid score
- 91%
- Limited by lysine, against the WHO adult pattern. Not adjusted for digestibility.
Seeds, sunflower seed kernels from shell, dry roasted, with salt added: key facts
Good source of
- How many calories are in Seeds, sunflower seed kernels from shell, dry roasted, with salt added?
- Seeds, sunflower seed kernels from shell, dry roasted, with salt added has 546 calories per 100 g.
- How much protein is in Seeds, sunflower seed kernels from shell, dry roasted, with salt added?
- Seeds, sunflower seed kernels from shell, dry roasted, with salt added provides 19.3 g of protein per 100 g.
- How many carbs are in Seeds, sunflower seed kernels from shell, dry roasted, with salt added?
- Seeds, sunflower seed kernels from shell, dry roasted, with salt added contains 15.3 g of carbohydrate per 100 g, including 9 g of fibre.
- How much fat is in Seeds, sunflower seed kernels from shell, dry roasted, with salt added?
- Seeds, sunflower seed kernels from shell, dry roasted, with salt added has 49.8 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).