Seeds, sunflower seed kernels, toasted, with salt added
Per 100 g, Seeds, sunflower seed kernels, toasted, with salt added provides 619 calories, 20.6 g carbohydrate, 17.2 g protein and 11.5 g fibre.
= 619 kcal
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619kcal 31% 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.
63%Nutrient scoreNutrient ScoreThe share of this food's 24 rated nutrients that score well for its calories, a good source of beneficial nutrients while staying low in saturated fat, sodium and added sugars.24 available of 33 total nutrients with a Daily Value24of33
Protein17.2g10% kcal
Carbs20.6g12% kcal
Fat56.8g77% kcal
Fiber 11.5g
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/day17.2g17.2g34%
- 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/day56.8g56.8g81%
- 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/day20.6g20.6g8%
- 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/day11.5g11.5g38%
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/day0.33mg0.33mg30%
- 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/day0.28mg0.28mg20%
- 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/day4.20mg4.20mg26%
- 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/day7.06mg7.06mg118%
- Vitamin B6 Vitamin B6Water-soluble B-vitamin for amino acid metabolism and neurotransmitter synthesis.UK adult RI: 1.4 mg/day0.81mg0.81mg58%
- 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/day238µg238µg119%
- 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 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%
Minerals
- Calcium CalciumMajor mineral for bone density, muscle contraction, and nerve signalling.UK adult RI: 800 mg/day57.0mg57.0mg7%
- 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/day6.81mg6.81mg49%
- 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/day1158mg1158mg165%
- Potassium PotassiumElectrolyte mineral that counters sodium's effect on blood pressure. Concentrated in fruit, vegetables, beans, and dairy.UK adult RI: 2,000 mg/day491mg491mg25%
- Sodium SodiumMineral mostly consumed as salt (sodium chloride). Excess raises blood pressure in salt-sensitive people.UK adult RI: 2,400 mg/day613mg613mg26%
- 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/day5.30mg5.30mg53%
- 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/day62.2µg62.2µg113%
Composition and calculated figures
What 100 g is made of, by weight
- Water1 g
- Carbohydrate9.1 g
- Fibre11.5 g
- Protein17.2 g
- Fat56.8 g
- Other4.4 g
Calculated from this food's data, per 100 g
- Net carbs
- 9.1 g
- Carbohydrate minus fibre.
- Omega-6 to omega-3
- 473.3 to 1
- 37.39 g of omega-6 and 0.08 g of omega-3. Estimated from total 18:2 and 18:3 fats.
- Potassium to sodium
- 0.8 to 1
- 491 mg of potassium and 613 mg of sodium, by weight.
- PRAL (acid load)
- 36.9 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, toasted, with salt added: key facts
Good source of
- How many calories are in Seeds, sunflower seed kernels, toasted, with salt added?
- Seeds, sunflower seed kernels, toasted, with salt added has 619 calories per 100 g.
- How much protein is in Seeds, sunflower seed kernels, toasted, with salt added?
- Seeds, sunflower seed kernels, toasted, with salt added provides 17.2 g of protein per 100 g.
- How many carbs are in Seeds, sunflower seed kernels, toasted, with salt added?
- Seeds, sunflower seed kernels, toasted, with salt added contains 20.6 g of carbohydrate per 100 g, including 11.5 g of fibre.
- How much fat is in Seeds, sunflower seed kernels, toasted, with salt added?
- Seeds, sunflower seed kernels, toasted, with salt added has 56.8 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).