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 medianDried sunflower seed kernels score 84 of 100, Strong band, ranking 6th of 60 in the Nuts & seeds category against a median of 65. Vitamin E is the headline figure at 235% DV per 100 grams, joined by 77% DV magnesium, 42% DV protein, and 31% DV dietary fiber.
These are the shelled seeds eaten straight as a snack, tossed into salads, or folded into granola and bread doughs. A cup measured with hulls yields about 46 grams of edible kernel, and at 584 calories per 100 g they are calorie-dense, so a small handful rather than an unmeasured bowlful keeps portions in line with a snack rather than a meal.
See how this score is calculated, build a plate around seeds, or compare it with another food.
Source: USDA FoodData Central · Public domain
Percent of calories derived by NutriVerdict from USDA grams
Nutrition facts
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 584 kcal | 29% |
| Total fat | 52 g | 66% |
| Saturated fat | 4.5 g | 22% |
| Cholesterol | 0 mg | 0% |
| Sodium | 9 mg | 0% |
| Carbohydrate | 20 g | 7% |
| Dietary fiber | 8.6 g | 31% |
| Sugars | 2.6 g | |
| Protein | 21 g | 42% |
| Potassium | 645 mg | 14% |
| Calcium | 78 mg | 6% |
| Iron | 5.3 mg | 29% |
| Magnesium | 325 mg | 77% |
| Vitamin C | 1.4 mg | 2% |
| Vitamin A | 3 µg | 0% |
| Vitamin E | 35 mg | 235% |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 269 kcal | 13% |
| Total fat | 24 g | 30% |
| Saturated fat | 2.1 g | 10% |
| Cholesterol | 0 mg | 0% |
| Sodium | 4.1 mg | 0% |
| Carbohydrate | 9.2 g | 3% |
| Dietary fiber | 4 g | 14% |
| Sugars | 1.2 g | |
| Protein | 9.6 g | 19% |
| Potassium | 297 mg | 6% |
| Calcium | 36 mg | 3% |
| Iron | 2.4 mg | 13% |
| Magnesium | 150 mg | 36% |
| Vitamin C | 0.64 mg | 1% |
| Vitamin A | 1.4 µg | 0% |
| Vitamin E | 16 mg | 108% |
Source: USDA FoodData Central · Public domain
FDC 170562Original 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.
Original analysis by NutriVerdict
Versus the nuts & seeds 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 84Original analysis by NutriVerdict
In the kitchen and how to use it
Dried sunflower seed kernels have a crunchy bite and a mild, nutty flavor, and are eaten straight as a snack, tossed into trail mixes, or scattered over salads and grain bowls for texture. They are also ground into sunflower seed butter, folded into granola and energy bars, or used in baking to top bread and muffins before the crust sets. Lightly toasting the kernels in a dry pan deepens their flavor and is a common step before adding them to a salad or a batch of granola, and they can also be pressed into cookie or bread dough for extra crunch.
Kept in an airtight container in a cool spot, or refrigerated for longer freshness, dried sunflower kernels resist the oils in them turning rancid for months. A 46-gram cup with hulls removed comes to 584 calories, with 8.6 grams of fiber and 20.8 grams of protein per 100 grams, so a small handful adds meaningful fiber and protein to a salad or bowl. They are also an exceptionally concentrated source of vitamin E, at 235% of the Daily Value per 100 grams, well above most other everyday snack foods, and provide 77% of the Daily Value for magnesium per 100 grams as well.
Frequently asked questions about seeds
Are sunflower seeds a good source of vitamin E?
Yes, dried sunflower seed kernels provide 235% of the Daily Value for vitamin E per 100 grams, among the highest levels of any common food.
How many calories are in a cup of sunflower seeds?
A 46-gram cup of dried sunflower kernels, with hulls removed, has 584 calories.
How are sunflower seeds typically eaten?
They are eaten as a snack, added to trail mix, sprinkled over salads and grain bowls, or ground into sunflower seed butter.