Photo: Kaldari · Public domain
Shows the food in general, not a specific product.
Foundation Foods
+ SR Legacy
Seeds, sunflower seed, kernel, raw
- Category
- Nut and Seed Products
Per Reference amount (RACC) (30 g)
171Calories
5.7 gProtein
7.4 gCarbs
15 gFat
U.S. Nutrition Facts
In the FDA label format, rounded the way a package would be.
Nutrition Facts
Serving size
Reference amount (RACC) (30 g)
Amount per serving
Calories
170
% Daily Value*
Total Fat
15g
19%
Saturated Fat 1.5g†
7%
Trans Fat –
Cholesterol
0mg†
0%
Sodium
0mg
0%
Total Carbohydrate
7g
3%
Dietary Fiber 2g
8%
Total Sugars Less than 1g†
Includes – Added Sugars
Protein 6g
Vitamin D 0mcg†
0%
Calcium 30mg
2%
Iron 1.3mg
8%
Potassium 200mg
4%
*
The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
“–” means the source doesn't report that nutrient.
† From SR Legacy, because the primary source doesn't report it.
Nutrient details
Unrounded values, grouped by type. Select a column heading to sort within each group.
See each nutrient as a percentage of what you need in a day, based on your age, sex, size, and activity.
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| Energy and macronutrients | ||
|---|---|---|
| Calories | 571 kcal | 171 kcal |
| Protein | 19 g | 5.7 g |
| Total Fat | 48 g | 15 g |
| Total Carbohydrate | 25 g | 7.4 g |
| Dietary Fiber | 7.2 g | 2.2 g |
| Total Sugars | 2.6 g | 0.786 g |
| Fats and cholesterol | ||
| Saturated Fat | 4.5 g | 1.3 g |
| Monounsaturated Fat | 19 g | 5.6 g |
| Polyunsaturated Fat | 23 g | 6.9 g |
| Cholesterol | 0 mg | 0 mg |
| Vitamins | ||
| Vitamin A | 3 mcg | 0.9 mcg |
| Vitamin C | 1.4 mg | 0.42 mg |
| Vitamin D | 0 mcg | 0 mcg |
| Vitamin E | 35 mg | 11 mg |
| Vitamin K | 0 mcg | 0 mcg |
| Thiamin (B1) | 1.5 mg | 0.444 mg |
| Riboflavin (B2) | 0.355 mg | 0.107 mg |
| Niacin (B3) | 8.3 mg | 2.5 mg |
| Vitamin B6 | 1.3 mg | 0.404 mg |
| Folate | 227 mcg | 68 mcg |
| Vitamin B12 | 0 mcg | 0 mcg |
| Choline | 55 mg | 17 mg |
| Minerals | ||
| Calcium | 116 mg | 35 mg |
| Iron | 4.4 mg | 1.3 mg |
| Magnesium | 302 mg | 91 mg |
| Phosphorus | 732 mg | 220 mg |
| Potassium | 657 mg | 197 mg |
| Sodium | 0 mg | 0 mg |
| Zinc | 5.6 mg | 1.7 mg |
| Copper | 1.9 mg | 0.563 mg |
| Manganese | 2.6 mg | 0.789 mg |
| Selenium | 18 mcg | 5.3 mcg |
| Other | ||
| Caffeine | 0 mg | 0 mg |
How the sources were reconciled
Each food has one source of truth, chosen by the rules on the Sources page.
- USDA's Foundation Foods record replaces the SR Legacy entry for this food (NDB 12036). SR Legacy stopped being updated in 2018, so it's used only for nutrients Foundation Foods doesn't report.
- Filled from SR Legacy: Saturated Fat, Monounsaturated Fat, Polyunsaturated Fat, Cholesterol, Total Sugars, Vitamin D, Vitamin A, Vitamin C, Vitamin E, Vitamin K, Thiamin (B1), Riboflavin (B2), Niacin (B3), Vitamin B6, Folate, Vitamin B12, Choline, Caffeine.
- Calories use USDA's Atwater energy value because Foundation Foods doesn't publish the older calorie figure.
Where the sources disagree
| Nutrient | Shown here (Foundation Foods) | Other source |
|---|---|---|
| Total Carbohydrate | 25 g per 100 g | 20 g per 100 g (SR Legacy (2018)) |
Records used
| Dataset | Record | Updated | Role |
|---|---|---|---|
| Foundation Foods | 2515381 | Apr 20, 2023 | Primary source |
| SR Legacy | 170562 | Apr 1, 2019 | Fills nutrients the primary source doesn't report |
Citations
USDA FoodData Central – Foundation Foods
U.S. Department of Agriculture, Agricultural Research Service. FoodData Central: Foundation Foods. "Seeds, sunflower seed, kernel, raw," FDC ID 2515381, published April 20, 2023.
https://fdc.nal.usda.gov/food-details/2515381/nutrients
· License:
Public domain (CC0 1.0)
· Accessed September 19, 2026
USDA FoodData Central – SR Legacy (Standard Reference, final 2018 release)
U.S. Department of Agriculture, Agricultural Research Service. USDA National Nutrient Database for Standard Reference, Legacy Release (SR Legacy), via FoodData Central. "Seeds, sunflower seed kernels, dried," FDC ID 170562, published April 1, 2019.
https://fdc.nal.usda.gov/food-details/170562/nutrients
· License:
Public domain (CC0 1.0)
· Accessed September 19, 2026
Wikimedia Commons
Photo by Kaldari, via Wikimedia Commons, licensed under Public domain.
https://commons.wikimedia.org/wiki/File:Sunflower_Seeds_Kaldari.jpg
· License:
Public domain · Accessed September 19, 2026
Nutrition information is for general reference and isn't medical or dietary advice. Product formulas change; the label on the package in hand is the final word.