Sunflower seeds, plain, unsalted: Calories, Macros, 22 Vitamins & 11 Minerals (USDA Per 100g)
Mildly nutty and tender, these unsalted sunflower seeds are a wholesome snack, a crunchy addition to salads, or a versatile ingredient in baking.
Per 100g reference serving, Sunflower seeds, plain, unsalted provides 582 kcal of energy, 19.3g protein (12% of calories), 24.1g total carbohydrates (15% of calories, including 11.1g dietary fiber and 2.73g sugars), and 49.8g total fat (73% of calories).
Vitamins Profile in Sunflower seeds, plain, unsalted (Per 100g)
Track how Sunflower seeds, plain, unsalted 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) | 26.1 mg | 100% DV |
| Vitamin K (Phylloquinone) | 2.7 µg | 2.3% DV |
| Vitamin B1 (Thiamin) | 0.106 mg | 8.8% DV |
| Vitamin B2 (Riboflavin) | 0.246 mg | 18.9% DV |
| Vitamin B3 (Niacin) | 7.04 mg | 44% DV |
| Vitamin B6 (Pyridoxine) | 0.804 mg | 47.3% DV |
| Total Folate (Vitamin B9) | 237 µg | 59.2% DV |
| Folate (Dietary Folate Equivalents) | 237 µg | 59.2% DV |
| Natural Food Folate | 237 µg | 59.2% DV |
| Choline | 55.1 mg | 10% DV |
| Beta-Carotene | 5 µg | 0.1% DV |
Minerals & Electrolytes in Sunflower seeds, plain, unsalted (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) | 3.8 mg | 21.1% DV |
| Calcium (Ca) | 70 mg | 5.4% DV |
| Magnesium (Mg) | 129 mg | 30.7% DV |
| Potassium (K) | 850 mg | 18.1% DV |
| Zinc (Zn) | 5.29 mg | 48.1% DV |
| Selenium (Se) | 79.3 µg | 100% DV |
| Phosphorus (P) | 1155 mg | 92.4% DV |
| Copper (Cu) | 1.83 mg | 100% DV |
| Sodium (Na) | 3 mg | 0.1% DV |
Fatty Acids, Omega-3s & Sterols (Per 100g)
| Lipid / Fatty Acid | Amount per 100g | % Reference Target |
|---|---|---|
| Omega-3 ALA (Alpha-Linolenic Acid) | 0.069 g | 4.3% DV |
| Linoleic Acid (Omega-6 PUFA) | 32.8 g | 100% DV |
| Monounsaturated Fat (MUFA) | 9.51 g | 31.7% DV |
| Polyunsaturated Fat (PUFA) | 32.9 g | 100% DV |
| Saturated Fat (SFA) | 5.22 g | 26.1% 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, unsalted contains 582 calories (kcal), 19.3g of protein, 24.1g of carbohydrates (11.1g fiber, 2.73g total sugars), and 49.8g of total fat according to the USDA Standard Reference dataset in Wise Eating.
Sunflower seeds, plain, unsalted has an estimated food pH of 6 and a Potential Renal Acid Load (PRAL) score of 30.1 mEq/100g, classifying it as Acid-Forming (Positive PRAL).
Allergen tags for Sunflower seeds, plain, unsalted: 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, unsalted by voice, barcode, photo, or search, and automatically calculate your daily 22 vitamins, 11 minerals, amino acids, and omega-3 fatty acids.