Sunflower Seeds, Unsalted
Unsalted sunflower seeds provide a rich source of plant protein and healthy fats, with moderate saturated fat content. Their high fiber content supports digestive wellness and helps maintain fullness. They supply essential minerals like iron, magnesium, potassium, and zinc, which contribute to overall bodily functions. Additionally, these seeds are an excellent source of vitamin E, a natural antioxidant that helps protect cells.
Macro Impact
A Serving (28 g) of Sunflower Seeds, Unsalted contains 173 calories, 4.8 g of protein, 5.8 g of carbohydrates, and 15.9 g of fat.
Calorie Burn
How long would it take to burn off 173 calories?
- Walking3.5 mph, moderate pace31 min
- YogaModerate effort, gentle pace44 min
- SwimmingFreestyle, moderate effort23 min
- Biking12–14 mph, moderate effort16 min
- StairsStair climbing, moderate pace22 min
- Running5 mph (12 min/mile)16 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
- Carbohydrates5.8 / 313 g(2%)
- Dietary Fiber3.2 / 38 g(8%)
- Soluble Fiber0.98 g
- Insoluble Fiber2.2 g
- Total Sugars0.56 g
- Added Sugars0 / 63 g(0%)
- Sugar Alcohols0 g
- Other Carbohydrates2 g
- Sorbitol0 g
- Xylitol0 g
Fats
- Total Fat15.9 / 83 g(19%)
- Saturated Fat1.7 / 25 g(7%)
- Trans Fat0 g
- Monounsaturated Fat3 g
- Polyunsaturated Fat10.5 g
- Cholesterol0 / 300 mg(0%)
- Omega-30.02 g
- Omega-610.5 g
- Omega-93 g
- Oleic Acid3 g
- Capric Acid0 g
- Erucic Acid0 g
- Lauric Acid0 g
- Stearic Acid0.71 g
- Caprylic Acid0 g
- Linoleic Acid10.5 g
- Myristic Acid0.02 g
- Palmitic Acid0.9 g
- Linolenic Acid0.02 g
- Eicosenoic Acid0 g
- Arachidonic Acid0 g
- Alpha-Linolenic Acid (ALA)0.02 g
- Docosahexaenoic Acid (DHA)0 g
- Gamma-Linolenic Acid (GLA)0 g
- Docosapentaenoic Acid (DPA)0 g
- Eicosapentaenoic Acid (EPA)0 g
- Dihomo-Gamma-Linolenic Acid (DGLA)0 g
Protein
- Protein4.8 / 56 g(9%)
Amino Acids
- Lysine0.22 g
- Serine0.19 g
- Valine0.26 g
- Alanine0.24 g
- Cystine0.07 g
- Cysteine0.07 g
- Proline0.24 g
- Taurine0 mg
- Arginine0.48 g
- Histidine0.12 g
- Threonine0.19 g
- Isoleucine0.22 g
- Methionine0.1 g
- Tryptophan0.07 g
- Glutamic Acid0.71 g
- Aspartic Acid0.55 g
- Phenylalanine0.26 g
- Glycine0.29 g
- Leucine0.36 g
- Tyrosine0.19 g
Vitamins
- Vitamin A0 / 900 ug(0%)
- Vitamin C0.39 / 90 mg(0%)
- Vitamin D0 / 15 ug(0%)
- Vitamin E9.8 / 15 mg(65%)
- Vitamin K0.42 / 120 ug(0%)
- Vitamin B60.23 / 1.3 mg(17%)
- Vitamin B120 / 2.4 ug(0%)
- Thiamin (B1)0.09 / 1.2 mg(8%)
- Riboflavin (B2)0.08 / 1.3 mg(6%)
- Niacin (B3)1.2 / 16 mg(7%)
- Folate66.6 / 400 ug(17%)
- Pantothenic Acid (B5)2 / 5 mg(40%)
- Biotin18.5 / 30 ug(62%)
- Choline15.4 / 550 mg(3%)
Minerals
- Calcium16 / 1,000 mg(2%)
- Iron1.9 / 8 mg(24%)
- Magnesium36.1 / 420 mg(9%)
- Phosphorus324.8 / 700 mg(46%)
- Potassium137.5 / 3,400 mg(4%)
- Sodium0.84 / 2,300 mg(0%)
- Zinc1.5 / 11 mg(13%)
- Copper0.51 / 0.9 mg(57%)
- Manganese0.59 / 2.3 mg(26%)
- Selenium5.6 / 55 ug(10%)
- Iodine0 / 150 ug(0%)
- Chromium0 / 35 ug(0%)
- Molybdenum0 / 45 ug(0%)
- Chloride0 / 2,300 mg(0%)
Other
- Water0.28 / 3,700 g(0%)
- Caffeine0 mg
- Alcohol0 g
Sources
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