Roasted Sunflower Seeds
Roasted sunflower seeds are a rich and nutritious snack, perfect for adding quality protein to your daily diet. They are high in healthy fats and packed with vitamin E, a powerful antioxidant that helps protect cells. Their fiber content supports good digestion, while minerals such as magnesium, phosphorus, and zinc contribute to metabolism and immune health. Enjoy them on their own or as a crunchy topping for salads and various dishes.
Macronutrient distribution
A Serving (28 g) of Roasted Sunflower Seeds contains 163 calories, 5.4 g of protein, 6.7 g of carbohydrates, and 13.9 g of fat.
- Protein
- 5.4 g12%
- Carbs
- 6.7 g16%
- Fat
- 13.9 g72%
of calories
Calorie Burn
How long would it take to burn off 163 calories?
- Walking3.5 mph, moderate pace29 min
- YogaModerate effort, gentle pace41 min
- SwimmingFreestyle, moderate effort21 min
- Biking12–14 mph, moderate effort16 min
- StairsStair climbing, moderate pace21 min
- Running5 mph (12 min/mile)15 min
Estimates for an average adult male (~75 kg / 165 lb), based on activity MET values. Download Leana to calculate calorie burn based on your personal profile.
Nutritional composition
Complete nutrition facts: macronutrients (protein, carbs and fat) and micronutrients (vitamins and minerals).
Values per Serving (28 g)
Carbohydrates
- Carbohydrates6.7 / 313 g(2%)
- Dietary Fiber2.5 / 38 g(7%)
- Soluble Fiber0.56 g
- Insoluble Fiber2 g
- Total Sugars0.76 g
- Other Carbohydrates3.5 g
Fats
- Total Fat13.9 / 83 g(17%)
- Saturated Fat1.5 / 25 g(6%)
- Monounsaturated Fat2.7 g
- Polyunsaturated Fat9.2 g
- Omega-30.02 g
- Omega-69.2 g
- Omega-92.6 g
- Oleic Acid2.6 g
- Stearic Acid0.62 g
- Linoleic Acid9.2 g
- Myristic Acid0.01 g
- Palmitic Acid0.79 g
- Alpha-Linolenic Acid (ALA)0.02 g
Protein
- Protein5.4 / 56 g(10%)
Amino Acids
- Lysine0.22 g
- Serine0.26 g
- Valine0.31 g
- Alanine0.27 g
- Cystine0.11 g
- Proline0.28 g
- Arginine0.57 g
- Histidine0.15 g
- Threonine0.22 g
- Isoleucine0.27 g
- Methionine0.12 g
- Tryptophan0.08 g
- Glutamic Acid1.3 g
- Aspartic Acid0.58 g
- Phenylalanine0.28 g
- Glycine0.35 g
- Leucine0.39 g
- Tyrosine0.16 g
Vitamins
- Vitamin C0.39 / 90 mg(0%)
- Vitamin E7.3 / 15 mg(49%)
- Vitamin K0.76 / 120 ug(1%)
- Vitamin B60.23 / 1.3 mg(17%)
- Thiamin (B1)0.03 / 1.2 mg(2%)
- Riboflavin (B2)0.07 / 1.3 mg(5%)
- Niacin (B3)2 / 16 mg(12%)
- Folate66.4 / 400 ug(17%)
- Pantothenic Acid (B5)2 / 5 mg(39%)
- Choline15.4 / 550 mg(3%)
Minerals
- Calcium19.6 / 1,000 mg(2%)
- Iron1.1 / 8 mg(13%)
- Magnesium36.1 / 420 mg(9%)
- Phosphorus324.8 / 700 mg(46%)
- Potassium238 / 3,400 mg(7%)
- Sodium183.4 / 2,300 mg(8%)
- Zinc1.5 / 11 mg(13%)
- Copper0.51 / 0.9 mg(57%)
- Manganese0.59 / 2.3 mg(26%)
- Selenium22.2 / 55 ug(40%)
Other
- Water0.34 / 3,700 g(0%)
Sources
- USDA Foundational FoodsSeeds, sunflower seed kernels, dry roasted, with salt added
- USDA Standard Reference, LegacySeeds, sunflower seed kernels, dry roasted, with salt added
- USDA Standard Reference, LegacySeeds, sunflower seed kernels, dry roasted, without salt
- OpenNutritionOpen-source nutrition database
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