Nuts & seeds

Seeds, sunflower seed kernels, dried

FDC 170562cup, with hulls, edible yield (46 g)

Source: USDA FoodData Central · Public domain

Original analysis by NutriVerdict

Density 84 · +19 vs Nuts & seeds median

Reviewed by the NutriVerdict Editorial Desk · July 2026

On our Nutrient Density Score, which measures beneficial nutrients per calorie relative to the foods we cover, Seeds, sunflower seed kernels, dried ranks among the most nutrient-dense foods we cover, scoring 84 of 100. Within nuts & seeds it ranks 6 of 60. Per 100 grams it is an excellent source of vitamin e (235% DV), an excellent source of magnesium (77% DV), an excellent source of protein (42% DV). Most of its 584 calories per 100 grams come from fat.

Source: USDA FoodData Central · Public domain

Fig. 1 · Macronutrient composition
Protein 20.8 g · 13%Carb 20 g · 13%Fat 51.5 g · 74%

Percent of calories derived by NutriVerdict from USDA grams

Nutrition facts

NutrientAmount% DV
Calories584 kcal29%
Total fat52 g66%
Saturated fat4.5 g22%
Cholesterol0 mg0%
Sodium9 mg0%
Carbohydrate20 g7%
Dietary fiber8.6 g31%
Sugars2.6 g
Protein21 g42%
Potassium645 mg14%
Calcium78 mg6%
Iron5.3 mg29%
Magnesium325 mg77%
Vitamin C1.4 mg2%
Vitamin A3 µg0%
Vitamin E35 mg235%

Source: USDA FoodData Central · Public domain

FDC 170562

Original analysis by NutriVerdict

What it is rich in

Nutrients supplying at least 10% of the Daily Value per 100 grams. 20% or more is an excellent source.

Vitamin E235% DV
Magnesium77% DV
Protein42% DV
Dietary fiber31% DV
Iron29% DV
Potassium14% DV

Original analysis by NutriVerdict

Versus the nuts & seeds median

Nutrient density84 vs 65 median
Protein / 100 g21 vs 15 median
Fiber / 100 g8.6 vs 6 median
Sodium / 100 g9 vs 12 median

Original analysis by NutriVerdict

More nutrient-dense swaps

Foods in the same category that score higher on nutrient density.

Seeds, sunflower seed flour, partially defattedDensity 86 vs 84Seeds, sesame flour, low-fatDensity 87 vs 84Seeds, cottonseed flour, partially defatted (glandless)Density 90 vs 84

Recipes with seeds

Lunch

High-Fiber Grain Salad

A make-ahead lunch bowl where two whole grains, leafy greens, seeds, and raspberries stack real fiber you can feel.

30 min · 4 servingsSide

Vitamin C Citrus Slaw

A raw, no-cook slaw built on massaged kale and collards, then stacked with strawberries, lime, and grated orange peel for a real vitamin C hit.

30 min · 4 servingsLunch

Nutrient-Dense Buddha Bowl

A one-bowl lunch that layers whole-grain bulgur, massaged kale, raw spinach, seared tofu, and toasted seeds under a bright sesame-lemon dressing.

25 min · 2 servings

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Vitamins A, C and E are the classic dietary antioxidants, and each one concentrates in a different corner of the food supply. Ranked by our Nutrient Density Score, here is where the density actually sits.

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The foods highest in each key vitamin

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View the USDA source record