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Sunflower Seeds, Unsalted

Sunflower Seeds, Unsalted

EverydayUnsalted

Sunflower seeds (unsalted) are the edible kernels of the sunflower plant, offering a mild nutty flavor and firm yet tender texture without added sodium. These seeds are naturally rich in heart-healthy polyunsaturated fats, plant-based protein, and vitamin E, a potent antioxidant that supports skin and immune health. Their unsalted preparation makes them a versatile, low-sodium option for sprinkling on salads, blending into homemade trail mixes, or incorporating into baked goods.

Macro Impact

A 1 oz serving contains 173 calories, 5g protein, 6g carbs, and 16g fat.

Calorie Burn

How long would it take to burn off 173 calories?
Walking3.5 mph, moderate pace
40 min
YogaModerate effort, gentle pace
29 min
SwimmingModerate effort, freestyle
22 min
Biking12-14 mph, moderate effort
18 min
StairsStair climbing, moderate pace
20 min
Running5 mph (12 min/mile)
15 min

Nutrition Facts

Serving size1 oz (28 g)
Amount per serving
Calories173
% Daily Value*
Total Fat16g
20%
Saturated Fat2g
8%
Trans Fat0g
Polyunsaturated Fat11g
Monounsaturated Fat3g
Cholesterol0mg
0%
Sodium0.8mg
0%
Total Carbohydrate6g
2%
Dietary Fiber3g
12%
Total Sugars0.6g
Includes Added Sugars0g
0%
Protein5g
Vitamin D0mcg
0%
Calcium16mg
1%
Iron2mg
11%
Potassium137mg
3%

* The % Daily Value (DV) tells you how much a nutrient in a serving contributes to a daily diet.

Nutrient Breakdown

Nutrient breakdown based on appropriate daily intake recommendations for a 175lb adult.

Carbs
Total Carbs
6 / 275 g
2%
Fiber
3 / 28 g
12%
Sugars
1 g
Added Sugars
0 / 50 g
0%
Soluble Fiber
1 g
Insoluble Fiber
2 g
Sugar Alcohols
0 g
Xylitol
0 g
Sorbitol
0 g
Other Carbohydrates
2 g
Fat
Total Fat
16 / 78 g
20%
Monounsaturated
3 / 31 g
10%
Polyunsaturated
11 / 23 g
45%
Saturated
2 / 23 g
7%
Trans
0 g
Cholesterol
0 / 300 g
0%
Omega 3
0 / 5 g
0%
Omega 6
10 / 19 g
56%
Omega 9
3 g
Protein
Protein
5 / 80 g
6%
Amino Acids
Histidine
0 / 3 g
4%
Isoleucine
0 / 2 g
14%
Leucine
0 / 3 g
12%
Lysine
0 / 2 g
9%
Methionine
0 / 1 g
8%
Phenylalanine
0 / 2 g
13%
Threonine
0 / 1 g
16%
Tryptophan
0 / 0 g
23%
Valine
0 / 2 g
13%
Arginine
0 g
Cysteine
0 g
Cystine
0 g
Tyrosine
0 g
Alanine
0 g
Aspartic Acid
1 g
Glutamic Acid
1 g
Glycine
0 g
Proline
0 g
Serine
0 g
Vitamins
Thiamine, B1
0 / 1 mg
8%
Riboflavin, B2
0 / 1 mg
7%
Niacin, B3
1 / 15 mg
8%
Pantothenic Acid, B5
2 / 5 mg
40%
Pyridoxine, B6
0 / 1 mg
17%
Biotin, B7
19 / 30 mcg
62%
Cobalamin, B12
0 / 2 mcg
0%
Folate
67 / 400 mcg
17%
Vitamin A
0 / 800 mcg
0%
Vitamin C
0 / 83 mg
0%
Vitamin D
0 / 15 mcg
0%
Vitamin E
10 / 15 mg
65%
Vitamin K
0 / 105 mcg
0%
Minerals
Calcium
16 / 1k mg
2%
Copper
1 / 1 mg
57%
Iron
2 / 13 mg
15%
Magnesium
36 / 370 mg
10%
Manganese
1 / 2 mg
29%
Phosphorous
325 / 700 mg
46%
Potassium
138 / 3k mg
5%
Selenium
6 / 55 mcg
10%
Sodium
1 / 2.3k mg
0%
Zinc
2 / 10 mg
16%
Chromium
0 / 30 mcg
0%
Molybdenum
0 / 45 mcg
0%
Iodine
0 / 150 mcg
0%
Chlorine
0 / 2.3k mg
0%
Other
Ethyl Alcohol
0 g
Water
0 g
Caffeine
0 mg
Choline
15 mg
Taurine
0 mg

References

Data on this page was sourced from a number of official governmental and non-governmental sources, including:

  1. 1.Seeds, sunflower seed, kernel, raw. USDA Foundational Foods. FDC ID 2515381.
  2. 2.Seeds, sunflower seed kernels, toasted, without salt. USDA Standard Reference, Legacy. Food ID 170154.

Disclaimer & Important Notices

1. Informational Purposes Only: All nutritional information provided by OpenNutrition is for general informational purposes only. Our data is explicitly not intended to replace professional medical, nutritional, or dietary advice.

2. Accuracy & Reliability: We strive to ensure accuracy and quality using authoritative sources and AI-based validation; however, we make no guarantees regarding completeness, accuracy, or timeliness. Always confirm nutritional data independently when accuracy is critical.

3. Health Decisions: Never rely solely on OpenNutrition data when making health, medical, or dietary decisions. Always consult your healthcare provider or a registered dietitian for personalized health advice.

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