Seeds, sunflower seed, kernel, raw
Portion converter
Nutrition data is published per 100 g. Pick a portion to see what it works out to.
No measured portion sizes are published for this food — enter grams directly.
| Nutrient | Per 100 g | In this amount |
|---|---|---|
| Energy (Atwater General Factors)(chosen energy value) | 609 kcal | 609 kcal |
| Water | 4.87 g | 4.87 g |
| Energy (Atwater Specific Factors) | 571 kcal | 571 kcal |
| Nitrogen | 3.56 g | 3.56 g |
| Protein | 18.9 g | 18.9 g |
| Total lipid (fat) | 48.4 g | 48.4 g |
| Ash | 3.31 g | 3.31 g |
| Carbohydrate, by difference | 24.5 g | 24.5 g |
| Fiber, total dietary | 7.21 g | 7.21 g |
| Calcium, Ca | 115.6 mg | 115.6 mg |
| Iron, Fe | 4.37 mg | 4.37 mg |
| Magnesium, Mg | 301.9 mg | 301.9 mg |
| Phosphorus, P | 732.0 mg | 732.0 mg |
| Potassium, K | 656.8 mg | 656.8 mg |
| Sodium, Na | 0 mg | 0 mg |
| Zinc, Zn | 5.58 mg | 5.58 mg |
Estimates. Portion weights are the published averages for this food. A cup of chopped carrot and a cup of sliced carrot do not weigh the same, so treat the result as approximate.
About zeros. A value of 0 may mean the nutrient is genuinely absent, or that it was not measured / was below the limit of detection. USDA does not distinguish between the two, so this site does not use 0 values for filtering or for "free from" claims.
This converter does not use zero values to claim a food is free of anything, and it is not dietary or medical advice.
Nutrition per 100 g
19 nutrients reported for this food. "Samples" is the number of analytical samples the value is based on.
| Nutrient | Per 100 g | Samples |
|---|---|---|
| Energy (Atwater General Factors)(chosen energy value) | 609 kcal | — |
| Water | 4.87 g | 8 |
| Energy (Atwater Specific Factors) | 571 kcal | — |
| Nitrogen | 3.56 g | 8 |
| Protein | 18.9 g | — |
| Total lipid (fat) | 48.4 g | 8 |
| Ash | 3.31 g | 8 |
| Carbohydrate, by difference | 24.5 g | — |
| Fiber, total dietary | 7.21 g | 8 |
| Calcium, Ca | 115.6 mg | 8 |
| Iron, Fe | 4.37 mg | 8 |
| Magnesium, Mg | 301.9 mg | 8 |
| Phosphorus, P | 732.0 mg | 8 |
| Potassium, K | 656.8 mg | 8 |
| Sodium, Na | 0 mg | 8 |
| Zinc, Zn | 5.58 mg | 8 |
| Copper, Cu | 1.88 mg | 8 |
| Manganese, Mn | 2.63 mg | 8 |
| Selenium, Se | 17.8 µg | 8 |
Why there is only one energy value here
USDA publishes three different energy nutrients (IDs 1008, 2047, 2048) plus a kilojoule value. This page uses 2047 — Energy (Atwater General Factors) — falling back to the others only when it is absent. Sites that mix them can report different calorie counts for the same food.
Allergens: do not rely on this page
This dataset has no structured allergen field, and reference values describe a generic food — not the product you are holding. Always read the actual label before eating anything.
If you have a food allergy, treat this page as background information only.
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Source: U.S. Department of Agriculture, Agricultural Research Service. FoodData Central, 2019. fdc.nal.usda.gov. (Foundation Foods, release 2026-04-30) — https://fdc.nal.usda.gov/ · Data last updated 2026-09-27