Sunflower seed
What it is
Sunflower seeds are eaten as kernels after their shells are removed. This profile uses dried kernels; it does not represent whole shells, sunflower oil or sunflower lecithin.
What it does
The kernels contain 35.2 mg of alpha-tocopherol vitamin E and 325 mg of magnesium per 100 g. Vitamin E contributes to antioxidant protection, while magnesium supports normal energy metabolism.
Research context and ingredient forms
The protein and fiber in a kernel do not carry over unchanged to extracted oil or lecithin. Likewise, the sodium in a salted snack can differ substantially from the dried-kernel reference.
Using this information
Weigh only the edible kernels, or use a package serving expressed as kernels. Count salt and flavor coatings from the product label; a bag weight that includes discarded shells is not an edible portion.
Food sources and composition
| Nutrient | Amount and serving basis | Food and source |
|---|---|---|
| Energy | 584 kcal per 100 g edible portion | Seeds, sunflower seed kernels, dried; Seeds, sunflower seed kernels, dried SR Legacy April 2018; FDC published 2019-04-01 |
| Protein | 20.8 g per 100 g edible portion | Seeds, sunflower seed kernels, dried; Seeds, sunflower seed kernels, dried SR Legacy April 2018; FDC published 2019-04-01 |
| Total lipid (fat) | 51.5 g per 100 g edible portion | Seeds, sunflower seed kernels, dried; Seeds, sunflower seed kernels, dried SR Legacy April 2018; FDC published 2019-04-01 |
| Carbohydrate, by difference | 20 g per 100 g edible portion | Seeds, sunflower seed kernels, dried; Seeds, sunflower seed kernels, dried SR Legacy April 2018; FDC published 2019-04-01 |
| Fiber, total dietary | 8.6 g per 100 g edible portion | Seeds, sunflower seed kernels, dried; Seeds, sunflower seed kernels, dried SR Legacy April 2018; FDC published 2019-04-01 |
| Magnesium, Mg | 325 mg per 100 g edible portion | Seeds, sunflower seed kernels, dried; Seeds, sunflower seed kernels, dried SR Legacy April 2018; FDC published 2019-04-01 |
| Potassium, K | 645 mg per 100 g edible portion | Seeds, sunflower seed kernels, dried; Seeds, sunflower seed kernels, dried SR Legacy April 2018; FDC published 2019-04-01 |
| Sodium, Na | 9 mg per 100 g edible portion | Seeds, sunflower seed kernels, dried; Seeds, sunflower seed kernels, dried SR Legacy April 2018; FDC published 2019-04-01 |
| Vitamin E (alpha-tocopherol) | 35.2 mg per 100 g edible portion | Seeds, sunflower seed kernels, dried; Seeds, sunflower seed kernels, dried SR Legacy April 2018; FDC published 2019-04-01 |
Scientific Research & References
- Seeds, sunflower seed kernels, dried
2019 · USDA Agricultural Research Service
Limitations: Historical food/preparation-specific composition, not a current brand label or clinical-outcome estimate.
Source assessment recorded.
- USDA National Nutrient Database for Standard Reference, Legacy Release: Documentation
2018 · USDA Agricultural Research Service
Limitations: Historical dataset; values may be analytical, calculated, imputed, or assumed zero. Not clinical-outcome evidence.
Source assessment recorded.
- Vitamin E: NIH Office of Dietary Supplements Fact Sheet
NIH Office of Dietary Supplements
Limitations: Supports only the stated food identity or normal nutrient role; not proof of a food-specific treatment benefit.
Source assessment recorded.
- Magnesium: NIH Office of Dietary Supplements Fact Sheet
NIH Office of Dietary Supplements
Limitations: Supports only the stated food identity or normal nutrient role; not proof of a food-specific treatment benefit.
Source assessment recorded.
Related dictionary entries
Products containing it
No label-specific product relationship has been reviewed for this entry.