Sunflower Seeds
✓
Cup, With Hulls, Edible Yield46 g
✓
Cup144 g

Calories in 1 cup, with hulls, edible yield (46 g)
268.6 calories, 213.3 from fat
 
Carbs
9.2 g
 
Proteins
9.6 g
 
Fat
23.7 g
 
Sat. Fat
2 g

KEY FACTS

(learn about health benefits or risks)
  • Sunflower Seeds have high calorie density - this means that the amount of calories you are getting from an ounce is high (0.2 cal/oz).
  • Rich in vitamins and minerals (20.7%/cal) - a good source of Manganese (helps regulate the body's metabolism), Copper (stimulates the brain), Magnesium (helps you sleep better), Selenium (helps the regulation of hormones in the body), Vitamin B6 (reduces the risk of heart attack), Phosphorus (a vital part of the body growth process), Zinc (plays a leading role in weight loss), Iron (plays a key role in providing strength to the immune system) and Potassium (it plays an important role for normal muscle contraction).
  • Sunflower Seeds contain a moderate amount of risky components that may include saturated fat and sodium (0.01%/oz).
  • Good source of proteins (42% of DV/100g), fiber (34% of DV/100g) and relatively high in saturated fat (22% of DV/100g)!
Calories Nutrition Risky Content
High
Density
(5.8 cal/g)
High
Density
(20.7 %/cal)
Medium
Density
(0.2 %/g)

NUTRITION FACTS

(% of daily value based on 2000 calories per day)
19%
Protein
3%
Carbs
16%
Fiber
36%
Fat
10%
Saturated Fat
0%
Cholesterol
0%
Sodium
0%
Added Sugar

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VITAMINS

(% of daily value based on 2000 calories per day)

Great source of Vitamin B6

Helps decrease asthma attacks in severity and frequency; Helps prevent formation of kidney stones.

MINERALS

(% of daily value based on 2000 calories per day)

Great source of Manganese

Helps regulate the body's metabolism; Essential for healthy bones.

NUTRITION LABEL

(% of daily value based on 2000 calories per day)

Nutrition Facts

Sunflower Seeds

Serving Size: cup, with hulls, edible yield (46g)

* Amount Per Serving
Calories 268.6 cal
Calories from Fat 213.3 cal
% Daily Value
Total Fat 23.7 g 36.4%
Saturated Fat 2 g 10.2%
Cholesterol 0 mg 0%
Sodium 4.1 mg 0.2%
Total Carbohydrate 9.2 g 3.1%
Dietary Fiber 4 g 15.8%
Sugars (Added) 0 g 0%
Protein 9.6 g 19.1%
 
Vitamins
Vitamin A 23 IU 0.5%
Vitamin B6 0.6 mg 30.9%
Vitamin B12 0 mcg 0%
Vitamin C 0.6 mg 1.1%
Vitamin D 0 mcg 0%
Vitamin E 0 mg 0%
Vitamin K 0 mcg 0%
 
Minerals
Calcium (Ca) 35.9 mg 3.6%
Copper (Cu) 0.8 mg 41.4%
Iron (Fe) 2.4 mg 13.4%
Magnesium (Mg) 149.5 mg 37.4%
Manganese (Mn) 0.9 mg 44.9%
Potassium (K) 296.7 mg 8.5%
Phosphorus (P) 303.6 mg 30.4%
Selenium (Se) 24.4 mcg 34.8%
Zinc (Zn) 2.3 mg 15.3%