Sunflower Seeds Calories

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Summary
Vitamins
Minerals
Sterols
Carbohydrates
Proteins
Fats
Other

	Seeds, sunflower seed kernels, oil roasted, without salt
	1 1
	592 calories in 100 g
	100g ≈ 0.220lb ≈ 3.53oz
	5.92 calories / gram
	15 Weight Watchers points


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Calorie Sources:	73% fats; 16% carbohydrates; 12% proteins
Fats:	51.30 g (429 calories, 51% by weight)
Carbohydrates:	22.89 g (93 calories, 23% by weight)
Proteins:	20.06 g (70 calories, 20% by weight)
Alcohol:	~
Water:	1.54 g (2% by weight)

Fat Composition:	69% polyunsaturated; 16% monounsaturated; 14% saturated
Trans Fat :	0.15 g
Dietary Fiber:	10.60 g (11% by weight)
Cholesterol:	~
Caffeine:	~

Serving Sizes:	100 g 1 cup 1 oz

Footnotes:	Fat and fatty acids based on 25% roasted in cottonseed oil and 75% roasted in sunflower oilTocopherols and tocotrienols based on seeds roasted in NuSun sunflower oil
Food Group:	Nut and Seed Products
USDA #:	12038

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Calories in Sunflower Seeds
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Vitamin A:	9 IU
Retinol:	~
Retinol Activity Equivalent:	~
α-Carotene:	~
β-Carotene:	5 mcg
β-Cryptoxanthin:	~
Lycopene:	~
Lutein + Zeaxanthin:	~

Vitamin B-1:	320 mcg
Vitamin B-2:	280 mcg
Vitamin B-3:	4.13 mg
Vitamin B-5:	6.94 mg
Vitamin B-6:	790 mcg
Vitamin B-9:	234 mcg
Food folate:	234 mcg
Dietary Folate Equivalent:	234 mcg
Folic acid:	~
Vitamin B-12:	~
Added Vitamin B-12:	~
Choline:	55.10 mg

Vitamin C:	1.10 mg

Vitamin D:	0
Vitamin D2 (ergocalciferol):	~
Vitamin D3 (cholecalciferol):	~
Vitamin D (D2 + D3):	~

Vitamin E:	36.33 mg
Added α-Tocopherol:	~
β-Tocopherol:	1.41 mg
δ-Tocopherol:	~
γ-Tocopherol:	460 mcg

Vitamin K:	3.10 mcg

Calories in Sunflower Seeds
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Calcium (Ca):	87 mg
Copper (Cu):	1.80 mg
Fluoride (F):	~
Iron (Fe):	4.28 mg
Magnesium (Mg):	0.13 g
Manganese (Mn):	2.08 mg
Phosphorus (P):	1.14 g
Potassium (K):	0.48 g
Selenium (Se):	78.20 mcg
Sodium (Na):	3 mg
Zinc (Zn):	5.21 mg

Calories in Sunflower Seeds
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Cholesterol:	~

Phytosterols:	~
Campesterol:	~
Stigmasterol:	~
β-sitosterol:	~

Calories in Sunflower Seeds
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Carbohydrates Total:	22.89 g

Dietary Fiber:	10.60 g

Sugars Total:	3.11 g
Fructose:	~
Galactose:	~
Glucose/Dextrose:	0.74 g
Lactose:	~
Maltose:	~
Sucrose:	2.37 g

Starch:	~

Calories in Sunflower Seeds
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Essential amino acids
Proteins Total:	20.06 g

Phenylalanine:	1.02 g
Leucine:	1.46 g
Methionine:	0.43 g
Lysine:	0.82 g
Isoleucine:	1 g
Valine:	1.15 g
Threonine:	0.81 g
Tryptophan:	0.30 g
Histidine:	0.55 g
Arginine:	2.11 g

Non-essential amino acids
Alanine:	0.98 g
Aspartic acid:	2.15 g
Betaine:	~
Cystine:	0.39 g
Glutamic acid:	4.91 g
Glycine:	1.28 g
Hydroxyproline:	~
Proline:	1.04 g
Serine:	0.94 g
Tyrosine:	0.58 g

Calories in Sunflower Seeds
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Saturated fatty acids
Fats Total:	51.30 g

Saturated fatty acids:	7.06 g
Monounsaturated fatty acids:	8.06 g
Polyunsaturated fatty acids:	34.29 g

Trans fatty acids:	0.15 g
Trans-monoenoic:	70 mg
Trans-polyenoic:	80 mg

Butanoic/Butyric [4:0]:	~
Hexanoic/Caproic [6:0]:	~
Octanoic/Caprylic [8:0]:	~
Decanoic/Capric [10:0]:	~
Dodecanoic/Lauric [12:0]:	~
Tridecanoic [13:0]:	~
Tetradecanoic/Myristic [14:0]:	80 mg
Pentadecanoic [15:0]:	6 mg
Hexadecanoic/Palmitic [16:0]:	4.21 g
Heptadecanoic/Margaric [17:0]:	20 mg
Octadecanoic/Stearic [18:0]:	2.09 g
Eicosanoic/Arachidic [20:0]:	0.14 g
Docosanoic/Behenic [22:0]:	0.38 g
Tetracosanoic/Lignoceric [24:0]:	0.11 g

Monounsaturated fatty acids
Tetradecenoic/Myristoleic [14:1]:	~
Pentadecenoic [15:1]:	~
Hexadecenoic/Palmitoleic [16:1]:	50 mg
[16:1 cis]:	50 mg
[16:1 trans]:	8 mg
Heptadecenoic [17:1]:	3 mg
Octadecenoic/Oleic [18:1]:	7.92 g
[18:1 cis]:	7.85 g
[18:1 trans]:	60 mg
Eicosenoic/Gadoleic [20:1]:	70 mg
Docosenoic/Erucic [22:1]:	~
[22:1 cis]:	~
[22:1 trans]:	~
Cis-Tetracosenoic/Nervonic [24:1 cis]:	~

Polyunsaturated fatty acids
Octadecadienoic/Linoleic [18:2]:	34.20 g
[18:2 CLAs]:	~
[18:2 i]:	~
[18:2 Ω-6 c,c]:	34.12 g
[18:2 t,~]:	80 mg
[18:2 t,t]:	~
Octadecatrienoic/Linolenic [18:3]:	80 mg
[18:3 Ω-3 c,c,c]:	70 mg
[18:3 Ω-6 c,c,c]:	6 mg
[18:3 i]:	~
Octadecatetraenoic/Parinaric [18:4]:	~
Eicosadienoic [20:2 Ω-6 c,c]:	5 mg
Eicosatrienoic [20:3]:	~
[20:3 Ω-3]:	~
[20:3 Ω-6]:	~
Eicosatetraenoic/Arachidonic [20:4]:	~
[20:4 Ω-6]:	~
Eicosapentaenoic/Timnodonic [20:5 Ω-3]:	~
Heneicosapentaenoic (HPA) [21:5]:	~
Docosatetraenoic/Adrenic [22:4]:	~
Docosapentaenoic/Clupanodonic [22:5 Ω-3]:	~
Docosahexaenoic (DHA) [22:6 Ω-3]:	~

Calories in Sunflower Seeds
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Ash:	4.22 g
Caffeine:	~
Theobromine:	~

Product Type:	Sunflower

Weight Watchers Points:	15 point(s)

Atkins Diet (Induction) Rating:	4 / 10
Atkins Diet (Maintanence) Rating:	5 / 10
Zone Diet Rating:	1 / 10

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Related:	Seeds, sunflower seed kernels, dry roasted, without salt Seeds, sunflower seed kernels, toasted, without salt

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Calories in Sunflower Seeds
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Sunflower Seeds Nutrition Facts

592 calories in 100 g