Sunflower Seeds

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The long black and white striped seeds from the sunflower plant, which contain a nut inside. The seeds can be roasted or dried and they are sold in the shell or the shell is removed and only the nut is sold. They are available salted or unsalted and are eaten as a snack or added to salads, granola and cooked dishes.

USDA Nutrition Facts

Serving Size1 cup, with hulls, edible yield
Calories584
Protein20g
Total Fat51g
Total Carbohydrates20g
Dietary Fiber8g
Sugars2g
Potassium645mg
Sodium9mg
Cholesterol0mg
Serving Size1 cup
Calories326
Protein48g
Total Fat1g
Total Carbohydrates35g
Dietary Fiber5g
Potassium67mg
Sodium3mg
Cholesterol0mg
Serving Size1 tbsp
Calories579
Protein19g
Total Fat47g
Total Carbohydrates27g
Potassium72mg
Sodium3mg
Cholesterol0mg

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