Sunflower Seeds — USDA FoodData Central nutrition facts (per 100g)

| Nutrient | Amount per 100g |
| --- | --- |
| Alcohol, ethyl | 0 g |
| Caffeine | 0 mg |
| Calcium, Ca | 70 mg |
| Carbohydrate, by difference | 24.1 g |
| Carotene, alpha | 0 µg |
| Carotene, beta | 5 µg |
| Cholesterol | 0 mg |
| Choline, total | 55.1 mg |
| Copper, Cu | 1.83 mg |
| Cryptoxanthin, beta | 0 µg |
| Energy | 582 kcal |
| Fatty acids, total monounsaturated | 9.5 g |
| Fatty acids, total polyunsaturated | 32.9 g |
| Fatty acids, total saturated | 5.22 g |
| Fiber, total dietary | 11.1 g |
| Folate, DFE | 237 µg |
| Folate, food | 237 µg |
| Folate, total | 237 µg |
| Folic acid | 0 µg |
| Iron, Fe | 3.8 mg |
| Lutein + zeaxanthin | 0 µg |
| Lycopene | 0 µg |
| Magnesium, Mg | 129 mg |
| MUFA 16:1 | 0.049 g |
| MUFA 18:1 | 9.4 g |
| MUFA 20:1 | 0.048 g |
| MUFA 22:1 | 0 g |
| Niacin | 7.04 mg |
| Phosphorus, P | 1160 mg |
| Potassium, K | 850 mg |
| Protein | 19.3 g |
| PUFA 18:2 | 32.8 g |
| PUFA 18:3 | 0.069 g |
| PUFA 18:4 | 0 g |
| PUFA 20:4 | 0 g |
| PUFA 20:5 n-3 (EPA) | 0 g |
| PUFA 22:5 n-3 (DPA) | 0 g |
| PUFA 22:6 n-3 (DHA) | 0 g |
| Retinol | 0 µg |
| Riboflavin | 0.246 mg |
| Selenium, Se | 79.3 µg |
| SFA 10:0 | 0 g |
| SFA 12:0 | 0 g |
| SFA 14:0 | 0.051 g |
| SFA 16:0 | 2.81 g |
| SFA 18:0 | 2.21 g |
| SFA 4:0 | 0 g |
| SFA 6:0 | 0 g |
| SFA 8:0 | 0 g |
| Sodium, Na | 3 mg |
| Theobromine | 0 mg |
| Thiamin | 0.106 mg |
| Total lipid (fat) | 49.8 g |
| Total Sugars | 2.73 g |
| Vitamin A, RAE | 0 µg |
| Vitamin B-12 | 0 µg |
| Vitamin B-12, added | 0 µg |
| Vitamin B-6 | 0.804 mg |
| Vitamin C, total ascorbic acid | 1.4 mg |
| Vitamin D (D2 + D3) | 0 µg |
| Vitamin E (alpha-tocopherol) | 26.1 mg |
| Vitamin E, added | 0 mg |
| Vitamin K (phylloquinone) | 2.7 µg |
| Water | 1.2 g |
| Zinc, Zn | 5.29 mg |

Values are raw as published by USDA at the 100g basis — not rounded per 21 CFR 101.9(c) label-declaration rules, and 100g is USDA's publication basis, not a serving size any US nutrition label declares against.

Source: USDA FoodData Central, FDC ID 2707585, usda_fndds (released 2024-10-31). https://bettermenu.live/tools/ingredient-search/us/foods/sunflower-seeds-2707585/