Sunflower seeds, plain, salted: Calories, Macros, 22 Vitamins & 11 Minerals (USDA Per 100g)
Roasted and perfectly salted, these sunflower seeds deliver a classic savory crunch, ideal for snacking straight from the bag or sprinkling over dishes.
Per 100g reference serving, Sunflower seeds, plain, salted provides 575 kcal of energy, 19.1g protein (12% of calories), 23.8g total carbohydrates (15% of calories, including 11g dietary fiber and 2.7g sugars), and 49.2g total fat (73% of calories).
Vitamins Profile in Sunflower seeds, plain, salted (Per 100g)
Track how Sunflower seeds, plain, salted contributes to your daily fat-soluble (Vitamins A, D, E, K), water-soluble B-complex, Vitamin C, Choline, and carotenoid antioxidant targets in Wise Eating: AI Food Tracker.
| Vitamin / Bioactive | Amount per 100g | % Daily Value (FDA DV) |
|---|---|---|
| Vitamin C (Ascorbic Acid) | 1.4 mg | 1.6% DV |
| Vitamin E (Alpha-Tocopherol) | 25.8 mg | 100% DV |
| Vitamin K (Phylloquinone) | 2.7 µg | 2.3% DV |
| Vitamin B1 (Thiamin) | 0.105 mg | 8.8% DV |
| Vitamin B2 (Riboflavin) | 0.243 mg | 18.7% DV |
| Vitamin B3 (Niacin) | 6.96 mg | 43.5% DV |
| Vitamin B6 (Pyridoxine) | 0.794 mg | 46.7% DV |
| Total Folate (Vitamin B9) | 234 µg | 58.5% DV |
| Folate (Dietary Folate Equivalents) | 234 µg | 58.5% DV |
| Natural Food Folate | 234 µg | 58.5% DV |
| Choline | 54.4 mg | 9.9% DV |
| Beta-Carotene | 5 µg | 0.1% DV |
Minerals & Electrolytes in Sunflower seeds, plain, salted (Per 100g)
Electrolyte ratios (potassium-to-sodium, calcium-to-magnesium) and trace minerals (iron, zinc, selenium, copper, manganese) determine cellular hydration, oxygen transport, and thyroid function.
| Mineral / Electrolyte | Amount per 100g | % Daily Value (FDA DV) |
|---|---|---|
| Iron (Fe) | 3.76 mg | 20.9% DV |
| Calcium (Ca) | 70 mg | 5.4% DV |
| Magnesium (Mg) | 127 mg | 30.2% DV |
| Potassium (K) | 840 mg | 17.9% DV |
| Zinc (Zn) | 5.23 mg | 47.5% DV |
| Selenium (Se) | 78.4 µg | 100% DV |
| Phosphorus (P) | 1141 mg | 91.3% DV |
| Copper (Cu) | 1.81 mg | 100% DV |
| Sodium (Na) | 462 mg | 20.1% DV |
Fatty Acids, Omega-3s & Sterols (Per 100g)
| Lipid / Fatty Acid | Amount per 100g | % Reference Target |
|---|---|---|
| Omega-3 ALA (Alpha-Linolenic Acid) | 0.068 g | 4.2% DV |
| Linoleic Acid (Omega-6 PUFA) | 32.4 g | 100% DV |
| Monounsaturated Fat (MUFA) | 9.39 g | 31.3% DV |
| Polyunsaturated Fat (PUFA) | 32.5 g | 100% DV |
| Saturated Fat (SFA) | 5.16 g | 25.8% DV |
Essential Amino Acids & BCAAs (Per 100g)
| Amino Acid | Amount per 100g | % Daily Reference |
|---|---|---|
| Trace / Not significant per 100g serving | ||
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Frequently Asked Questions
100 grams of Sunflower seeds, plain, salted contains 575 calories (kcal), 19.1g of protein, 23.8g of carbohydrates (11g fiber, 2.7g total sugars), and 49.2g of total fat according to the USDA Standard Reference dataset in Wise Eating.
Sunflower seeds, plain, salted has an estimated food pH of 5.8 and a Potential Renal Acid Load (PRAL) score of 29.7 mEq/100g, classifying it as Acid-Forming (Positive PRAL).
Allergen tags for Sunflower seeds, plain, salted: None of the Top 9 major allergens. In Wise Eating's WHO-aligned pediatric feeding database, the minimum age guideline is 8+ months with age-appropriate preparation.
Download Wise Eating: AI Food Tracker (App Store ID 6751406823) to log Sunflower seeds, plain, salted by voice, barcode, photo, or search, and automatically calculate your daily 22 vitamins, 11 minerals, amino acids, and omega-3 fatty acids.