Sunflower Seeds, Plain, Salted
260 calories per 1 cup, in shell, yields (46 g), from USDA FoodData Central.
Nutrition facts
- Per 1 cup, in shell, yields (46 g)% Daily Value
- Calories260 kcal
- Total Fat23 g29%
- Saturated Fat2.5 g12%
- Trans Fat—
- Cholesterol0 mg0%
- Sodium210 mg9%
- Total Carbohydrate11 g4%
- Dietary Fiber5 g18%
- Total Sugars1 g
- Added Sugars—
- Protein9 g
- Vitamin D0 mcg0%
- Calcium30 mg2%
- Iron1.7 mg10%
- Potassium390 mg8%
- Monounsaturated fat4.5 g
- Polyunsaturated fat15 g
- Vitamin A0 mcg RAE0%
- Vitamin C1 mg0%
- Vitamin E11.9 mg80%
- Vitamin K1 mcg2%
- Thiamin0.05 mg4%
- Riboflavin0.11 mg8%
- Vitamin B60.37 mg20%
- Folate110 mcg DFE25%
- Vitamin B120 mcg0%
- Phosphorus520 mg40%
- Magnesium60 mg15%
- Zinc2.4 mg20%
- Selenium36 mcg70%
- Copper0.83 mg90%
- Choline30 mg4%
%DV for adults and children 4 and older.
Show the mathHide the math
- Calories265 kcal → 260 kcal · nearest 10 kcal
- Total Fat22.6 g → 23 g · nearest 1 g
- Saturated Fat2.37 g → 2.5 g · nearest 0.5 g
- Cholesterol0 mg → 0 mg · shown as 0
- Sodium213 mg → 210 mg · nearest 10 mg
- Total Carbohydrate10.9 g → 11 g · nearest 1 g
- Dietary Fiber5.06 g → 5 g · nearest 1 g
- Total Sugars1.24 g → 1 g · nearest 1 g
- Protein8.79 g → 9 g · nearest 1 g
- Vitamin D0 mcg → 0 mcg · nearest 0.01 mcg (FDA guidance)
- Calcium32.2 mg → 30 mg · nearest 10 mg (FDA guidance)
- Iron1.73 mg → 1.7 mg · nearest 0.1 mg (FDA guidance)
- Potassium386 mg → 390 mg · nearest 10 mg (FDA guidance)
USDA's value for this serving, then what a label prints. Where these numbers come from
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Get the full FDA labelWhere the calories come from
- Protein13% of calories
- Fat77% of calories
- Carbohydrate17% of calories
Questions about Sunflower Seeds
How many calories are in Sunflower Seeds?
Sunflower Seeds, Plain, Salted has 260 calories per 1 cup, in shell, yields (46 g) and 580 per 100 g, as a Nutrition Facts label rounds them.
How much protein is in Sunflower Seeds?
Sunflower Seeds, Plain, Salted has 9 g of protein per 1 cup, in shell, yields (46 g) and 19 g per 100 g.
What does %DV mean here?
% Daily Value is the share of FDA's Daily Value in one serving, for adults and children 4 and older. Amounts and percentages are rounded the way a Nutrition Facts label rounds them. Protein shows no %DV: a label needs a protein quality score for it.
Where does this data come from?
- Nutrient values: USDA FoodData Central, Food and Nutrient Database for Dietary Studies (FNDDS), released 2024-10-31, FDC ID 2707583.
- Daily Values and label rounding: FDA, 21 CFR 101.9, as of 2026-02-12.
- Rounding of each amount: 21 CFR 101.9(c).
- %DV: 21 CFR 101.9(d)(7)(ii).
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For information only. Check the sources before printing a label.