Sunflower seed, per 100 g: 584 kcal, 20.8 g protein, 20 g carbohydrate, 8.6 g fibre, 51.5 g fat. Figures are the USDA reference values for “Seeds, sunflower seed kernels, dried”.
At 100 g it reaches the EU threshold to be called a source of vitamin e, copper, thiamine (b1), folate. The table below gives the full composition, and every claim listed underneath is quoted from the EU register rather than written by us.
Source of protein14% of the energy in this food is proteinHigh fibre8.6 g fibre per 100 gLow sugars2.6 g sugars per 100 gVery low sodium9 mg sodium per 100 g
Nutritional value per 100 g
| Nutrient | Per 100 g | % NRV |
|---|---|---|
| Energy and macronutrients | ||
| Energy | 584 kcal | |
| Protein | 20.8 g | |
| Fat | 51.5 g | |
| of which saturates | 4.46 g | |
| of which monounsaturates | 18.5 g | |
| of which polyunsaturates | 23.1 g | |
| Carbohydrate | 20 g | |
| of which sugars | 2.62 g | |
| Fibre | 8.6 g | |
| Water | 4.73 g | |
| Cholesterol | 0 mg | |
| Minerals | ||
| Calcium | 78 mg | 9.75% |
| Iron | 5.25 mg | 37.5% |
| Magnesium | 325 mg | 86.7% |
| Phosphorus | 660 mg | 94.3% |
| Potassium | 645 mg | 32.3% |
| Sodium | 9 mg | |
| Zinc | 5 mg | 50% |
| Copper | 1.8 mg | 180% |
| Manganese | 1.95 mg | 97.5% |
| Selenium | 53 µg | 96.4% |
| Vitamins | ||
| Vitamin A | 3 µg | 0.375% |
| Vitamin D | 0 µg | |
| Vitamin E | 35.2 mg | 293% |
| Vitamin K | 0 µg | |
| Vitamin C | 1.4 mg | 1.75% |
| Thiamine (B1) | 1.48 mg | 135% |
| Riboflavin (B2) | 0.355 mg | 25.4% |
| Niacin (B3) | 8.34 mg | 52.1% |
| Pantothenic acid (B5) | 1.13 mg | 18.8% |
| Vitamin B6 | 1.35 mg | 96.1% |
| Folate | 227 µg | 114% |
| Vitamin B12 | 0 µg | |
% NRV is the nutrient reference value for an average adult, as set in Annex XIII of Regulation (EU) 1169/2011. A blank cell means no reference value is defined for that nutrient, not that it is unimportant.
What this food is a source of
This food reaches the legal threshold for the claims below. The wording is quoted exactly from the EU register of authorised health claims — we have not written or paraphrased any of it.
High in Vitamin E293% NRV per 100 g
- Vitamin E contributes to the protection of cells from oxidative stress
High in Copper180% NRV per 100 g
- Copper contributes to normal energy-yielding metabolism
- Copper contributes to the protection of cells from oxidative stress
High in Thiamine (B1)135% NRV per 100 g
- Thiamine contributes to normal energy-yielding metabolism
- Thiamine contributes to the normal function of the heart
High in Folate114% NRV per 100 g
- Folate contributes to normal blood formation
- Folate has a role in the process of cell division
High in Manganese97.5% NRV per 100 g
- Manganese contributes to normal energy-yielding metabolism
- Manganese contributes to the maintenance of normal bones
High in Selenium96.4% NRV per 100 g
- Selenium contributes to the normal function of the immune system
- Selenium contributes to the protection of cells from oxidative stress
High in Vitamin B696.1% NRV per 100 g
- Vitamin B6 contributes to normal energy-yielding metabolism
- Vitamin B6 contributes to normal homocysteine metabolism
High in Phosphorus94.3% NRV per 100 g
- Phosphorus contributes to the maintenance of normal bones
- Phosphorus contributes to normal energy-yielding metabolism
High in Magnesium86.7% NRV per 100 g
- Magnesium contributes to normal energy-yielding metabolism
- Magnesium contributes to normal muscle function
High in Niacin (B3)52.1% NRV per 100 g
- Niacin contributes to normal energy-yielding metabolism
- Niacin contributes to the maintenance of normal skin
High in Zinc50% NRV per 100 g
- Zinc contributes to normal cognitive function
- Zinc contributes to the normal function of the immune system
High in Iron37.5% NRV per 100 g
- Iron contributes to normal formation of red blood cells and haemoglobin
- Iron contributes to the reduction of tiredness and fatigue
High in Potassium32.3% NRV per 100 g
- Potassium contributes to normal muscle function
- Potassium contributes to the maintenance of normal blood pressure
Source of Riboflavin (B2)25.4% NRV per 100 g
- Riboflavin contributes to normal energy-yielding metabolism
- Riboflavin contributes to the maintenance of normal skin
Source of Pantothenic acid (B5)18.8% NRV per 100 g
- Pantothenic acid contributes to normal energy-yielding metabolism
- Pantothenic acid contributes to normal mental performance
Source of protein14.2% of energy from protein
- Protein contributes to a growth in muscle mass
- Protein contributes to the maintenance of muscle mass
Where these numbers come from. Composition data: USDA FoodData Central, SR Legacy release, entry Seeds, sunflower seed kernels, dried (FDC ID 170562). Values are per 100 g of the food as described, and real foods vary with variety, season, soil, storage and cooking. Claim thresholds: Regulation (EC) 1924/2006. Claim wording: Regulation (EU) 432/2012.
This is reference information, not personal advice. Nutrient content is one small part of a diet, and no single food prevents or treats disease. If you are pregnant, managing a medical condition, or taking medication — particularly anticoagulants, thyroid medication or immunosuppressants, where diet can interact — ask your doctor or pharmacist before making changes.