Energy
middle half575 kcalthis record per 100 g
- Corpus median
- 589 kcal
- Middle 50%
- 572–624 kcal
Based on 68 records reporting energy.
Beans, nuts & protein foodsmoderate variability
Sunflower seeds, plain, salted calories: 161 per 28 g
This exact USDA record reports 161 calories for 28 g. That answer belongs to this description and weight; it is not a universal value for every meal that shares the name.
Quick facts
USDA reference amount · 28 g
- Calories
- 161 kcal
- Protein
- 5.3 g
- Carbohydrate
- 6.7 g
- Total fat
- 13.8 g
- Fiber
- 3.1 g
- Sodium
- 129 mg
Portion calculator
Estimate your portion
Choose a source measure or enter the weight you ate.
Estimated for 28 g
161calories
Sunflower seeds, plain, salted
- Protein
- 5.3 g
- Carbs
- 6.7 g
- Fat
- 13.8 g
— means the source has no value available.
These values scale the selected reference food by weight. Ingredients, preparation, and portion size can change your meal’s estimate.
Nutrition facts, household measures, preparation notes and USDA sources
The editorial read
The useful answer has a weight, a composition, and an identity
Portion: the cited record reports about 161 calories for USDA reference amount at 28 grams. On a fixed-weight basis, the same record contains 575 calories per 100 grams. The first number answers a portion question; the second answers a concentration question.
Composition: that source amount also reports 5.3 g protein, 3.1 g fiber, and 129 mg sodium. Read those values together: a calorie total by itself cannot describe the nutrient profile.
Identity: the largest listed formulation input is seeds, sunflower seed kernels, dry roasted, without salt, representing 98.8% of the record’s listed input weight. The record contains 2 source-input rows in all. These are provenance for a standardized calculation, not a recipe for your plate.
The reference amount and 1 cup, in shell, yields answer different portion questions. Their values are scaled independently from the same per-100-gram source record.
The household measures attached to this record span roughly 86–828 calories across the listed portions. That is a set of scaled examples—not a confidence interval, a recommendation, or a claim about the full universe of recipes.
Calculated from the smallest and largest usable household measures listed by USDA for this exact FNDDS record; not a confidence interval.
Record-specific decision brief
What the numbers say—and what choice still belongs to you
This analysis belongs to USDA FDC 2707583: “Sunflower seeds, plain, salted.” It separates gram-weight arithmetic, corpus context, label signals, and record selection so one number does not have to answer four different questions.
01 · Portion arithmetic
Three weights, one fixed composition
For FDC 2707583, each row multiplies the published per-100-gram values by its stated weight. “1 oz, in shell, yields” through “1 cup, without shell” are weight scenarios: named measures come from USDA, while percentage labels are transparent arithmetic.
| Scenario | Weight | Energy | Protein | Fiber | Sodium |
|---|---|---|---|---|---|
| 1 oz, in shell, yieldsUSDA-listed household measure | 15 g | 86 kcal | 2.9 g | 1.7 g | 69 mg |
| 1 oz, without shellUSDA-listed household measure | 28.4 g | 163 kcal | 5.4 g | 3.1 g | 131 mg |
| 1 cup, without shellUSDA-listed household measure | 144 g | 828 kcal | 27.5 g | 15.8 g | 665 mg |
02 · Fixed-weight context
Where 100 grams sits inside Nuts and seeds
The comparison set contains 68 exact records in the Nuts and seeds USDA category. Here, “middle half” describes FDC 2707583’s energy position in that corpus—not nutritional quality, desirability, or a health rating.
Protein
middle half19.1 gthis record per 100 g
- Corpus median
- 18.8 g
- Middle 50%
- 13.4–20.7 g
Based on 68 records reporting protein.
Dietary fiber
upper quarter11 gthis record per 100 g
- Corpus median
- 7.4 g
- Middle 50%
- 5.5–9.7 g
Based on 68 records reporting dietary fiber.
Sodium
upper quarter462 mgthis record per 100 g
- Corpus median
- 197 mg
- Middle 50%
- 7–383 mg
Based on 68 records reporting sodium.
03 · FDA label lens
The strongest strength-side and tradeoff-side signals
At FDC 2707583’s 28 g reference weight, the largest strength-side percentage among the nutrients evaluated here is Dietary fiber; the larger tradeoff-side percentage is Saturated fat. Percentages use FDA label Daily Values, whose general “high” guide begins at 20% Daily Value. This is not an overall score or a personalized target.
Strength-side signals
Dietary fiber3.1 g
≈ 11% DV. This does not cross the FDA’s 20% ‘high’ guide.
Magnesium36 mg
≈ 8% DV. This does not cross the FDA’s 20% ‘high’ guide.
Tradeoff-side signals
Saturated fat1.4 g
≈ 7% DV. This does not cross the FDA’s 20% ‘high’ guide.
Sodium129 mg
≈ 6% DV. This does not cross the FDA’s 20% ‘high’ guide.
04 · Highest-impact checks
The three levers most worth resolving first
For “Sunflower seeds, plain, salted,” the first-pass checks follow the evidence actually published: its named weights, the FDC 2707584 alternative, and its source-formulation identity.
- 01
Listed portion span: 1 oz, in shell, yields to 1 cup, without shell
USDA assigns those measures 15 g and 144 g. At this record’s fixed composition, scaled energy moves from 86 kcal to 828 kcal.
- 02
Record choice: compare with FDC 2707584
At an equal 100 g, this record has 150 mg less sodium than “Sunflower seeds, flavored.” That is a record-level contrast; it does not identify which ingredient caused the difference.
- 03
Formulation anchor: Seeds, sunflower seed kernels, dry roasted, without salt
The source formulation has 2 input rows; Seeds, sunflower seed kernels, dry roasted, without salt supplies 98.8% of listed input weight. Those are standardized formulation inputs, not final plated percentages.
05 · Exact-record choice
Select by literal evidence, not the shortest name
Keep this record when “plain; salted” fits. Inspect FDC 2707584 when “flavored” is the more literal description of the food and preparation.
Keep this profile when these fields fit
Sunflower seeds, plain, salted
- Exact source wording
- “Sunflower seeds, plain, salted”
- Source identity
- USDA FDC 2707583 · FNDDS 43102100
- Named qualifiers
- plain · salted
Inspect this alternative when its fields fit better
Sunflower seeds, flavored
- Exact source wording
- “Sunflower seeds, flavored”
- Source identity
- USDA FDC 2707584 · FNDDS 43102300
- Named qualifiers
- flavored
- Source inputs unique in this pair
- Sugars, granulated
Choose the closest description
Which USDA record fits your meal?
Treat the long description as data. The phrases doing the most work here are “plain” and “salted”. Match those details first; then compare the database weight with the amount you mean.
On smaller screens, focus a nutrition table and scroll horizontally to read every column.
| Exact record | Source serving | Calories / 100 g | Protein / 100 g | Fat / 100 g | Fiber / 100 g | Sodium / 100 g |
|---|---|---|---|---|---|---|
| This recordSunflower seeds, plain, salted | 28 g161 kcal | 575 kcal | 19.1 g | 49.2 g | 11 g | 462 mg |
| Sunflower seeds, plain, unsalted | 28 g163 kcal | 582 kcal | 19.3 g | 49.8 g | 11.1 g | 3 mg |
| Pumpkin seeds, salted | 28 g159 kcal | 567 kcal | 29.5 g | 48.5 g | 6.4 g | 477 mg |
| Sunflower seeds, flavored | 28 g159 kcal | 567 kcal | 18.4 g | 47.6 g | 10.6 g | 612 mg |
| Cashews, salted | 28 g162 kcal | 578 kcal | 14.7 g | 47.5 g | 2.9 g | 399 mg |
| Mixed seeds | 28 g162 kcal | 580 kcal | 22 g | 49.6 g | 10 g | 7 mg |
| Pistachio nuts, salted | 28 g161 kcal | 576 kcal | 20.2 g | 47 g | 9.9 g | 389 mg |
How to compare FDC 2707583: its source amount is 28 g; every 100-gram column removes portion size from the record-to-record comparison. Neither denominator determines your plate’s weight or recipe.
Household measures
Compare listed portions
For FDC 2707583, the 6 displayed measures scale the same source composition by gram weight; rounding changes presentation, not the underlying ratio.
1 cup, without shell
828 kcal
144 g
1 cup, in shell, yields
265 kcal
46 g
1 cup, NFS
265 kcal
46 g
1 oz, without shell
163 kcal
28 g
1 oz, in shell, yields
86 kcal
15 g
1 oz, NFS
163 kcal
28 g
A source measure below uses USDA shorthand; the full glossary appears with the source formulation.
At a glance
Nutrient signals in the source amount
For FDC 2707583, Total fat is the largest displayed non-protein Daily Value signal. Read the set as label context—not a personalized score.
Total fat
13.8 g≈ 18% Daily ValueDietary fiber
3.1 g≈ 11% Daily ValueThe percentages above apply to FDC 2707583’s 28 g reference amount. FDA Daily Values are general label references, not individualized energy or medical targets. Read the FDA explanation ↗
Why FDC 2707583 has no protein percentage here: Feast reports 5.3 g, but does not present grams divided by 50 as FDA protein %DV; applicable label rules account for protein quality and regulatory context.
Source-serving signals
What stands out in this record
These 1 calculated observation describe FDC 2707583 at 28 g—not a measured or recommended plate.
- The representative USDA portion supplies 3.1 g dietary fiber, about 11% of the Daily Value used on U.S. labels.
Nutrition facts
Compare the source serving with 100 grams
Values are rounded for readability. The source serving is 28 g.
| Nutrient | Amount | Approx. % Daily Value |
|---|---|---|
| Calories | 161 kcal 575 kcal | Not established Not established |
| Protein | 5.3 g 19.1 g | Not shown Not shown |
| Carbohydrate | 6.7 g 23.8 g | 2% 9% |
| Total fat | 13.8 g 49.2 g | 18% 63% |
| Dietary fiber | 3.1 g 11 g | 11% 39% |
| Sugars | 0.8 g 2.7 g | Not established Not established |
| Sodium | 129.4 mg 462 mg | 6% 20% |
| Saturated fat | 1.4 g 5.2 g | 7% 26% |
| Monounsaturated Fat | 2.6 g 9.4 g | Not established Not established |
| Polyunsaturated Fat | 9.1 g 32.5 g | Not established Not established |
| Cholesterol | 0 mg 0 mg | 0% 0% |
| Potassium | 235.2 mg 840 mg | 5% 18% |
| Calcium | 19.6 mg 70 mg | 2% 5% |
| Iron | 1.1 mg 3.8 mg | 6% 21% |
| Magnesium | 35.6 mg 127 mg | 8% 30% |
| Vitamin C | 0.4 mg 1.4 mg | 0% 2% |
| Vitamin D | 0 µg 0 µg | 0% 0% |
| Vitamin A | 0 µg 0 µg | 0% 0% |
| Caffeine | 0 mg 0 mg | Not established Not established |
| Alcohol | 0 g 0 g | Not established Not established |
| Water | 0.3 g 1.2 g | Not established Not established |
For FDC 2707583, approximate percentages divide the displayed 28 g amount by FDA label Daily Values; they are not personalized targets. “Not established” means FDA sets no Daily Value for that row. Protein %DV remains unshown because adult-label use depends on regulatory context.
Inside the source record
Source formulation behind this USDA record
USDA links FDC 2707583 to 2 source inputs totaling 101.2 g in its standardized formulation. Publishing that exact provenance makes “Sunflower seeds, plain, salted” inspectable beside similarly named records.
How to read this
2 listed components
The largest listed inputs by source weight are Seeds, sunflower seed kernels, dry roasted, without salt, Salt, table. The order and weights below come from the standardized USDA formulation, so they offer context for this exact database entry.
101.2 g total listed input weight across the formulation.
| # | USDA input | Listed amount | Input weight | Share of listed input weight |
|---|---|---|---|---|
| 1 | Seeds, sunflower seed kernels, dry roasted, without saltUSDA ingredient 12037 · encyclopedia page available | 100 GM | 100 g | 98.8% |
| 2 | Salt, tableUSDA ingredient 2047 · encyclopedia page available | 1.2 GM | 1.2 g | 1.2% |
USDA shorthand in this evidence
- NFS means “not further specified.” The record intentionally leaves the exact subtype, size, or preparation unresolved.
Exact-record context
What makes this USDA record distinct?
For FDC 2707583, the close-record rule searches the USDA “Nuts and seeds” category for shared description terms or source inputs. Any surviving pair is compared per 100 grams, so unlike source-serving sizes cannot manufacture the nutrient difference.
This record
Sunflower seeds, plain, salted
- USDA category
- Nuts and seeds
- FDC ID
- 2707583
- FNDDS code
- 43102100
Closest inspectable record
Sunflower seeds, flavored
- USDA category
- Nuts and seeds
- FDC ID
- 2707584
- FNDDS code
- 43102300
| Nutrient | This record | Comparison record | Difference |
|---|---|---|---|
| Calories | 575 kcal | 567 kcal | +8 kcal |
| Protein | 19.1 g | 18.4 g | +0.7 g |
| Carbohydrate | 23.8 g | 25.9 g | −2.1 g |
| Total fat | 49.2 g | 47.6 g | +1.6 g |
| Dietary fiber | 11 g | 10.6 g | +0.4 g |
| Sodium | 462 mg | 612 mg | −150 mg |
Plain-English read
At the fixed 100-gram basis, this record lists 150 mg less sodium than “Sunflower seeds, flavored.”
Only the comparison record lists Sugars, granulated. Those formulation rows identify different source records; they do not prove which input caused a nutrient difference.
1 of the six displayed differences clears the documented materiality screen. It is a reading aid, not a health rating.
Formulation evidence
The listed formulations differ
The formulation rows differ, but the source data do not isolate which component caused any nutrient difference. Input weights describe the standardized formulation—not final plated proportions.
Shared listed inputs: Seeds, sunflower seed kernels, dry roasted, without salt; Salt, table.
Listed only in the comparison: Sugars, granulated.
Portion evidence
The listed portion sets match
This record’s reference amount is 28 g; a familiar listed measure is 1 cup, in shell, yields (46 g).
The comparison record’s reference amount is 28 g; a familiar listed measure is 1 cup, in shell, yields (46 g).
Use the 100-gram row to compare FDC 2707583 with FDC 2707584 at equal mass; use their 28 g and 28 g source amounts only for portion matching.
Evidence boundary: FDC 2707583 versus FDC 2707584 is a comparison of standardized source records—not a measurement of your meal, an overall food-quality rank, or proof that one input caused a difference.
Review the full nuts and seeds source category → Read the calculation and selection methodology →
Deep comparisons
Controlled comparisons that include this exact record
FDC 2707583 appears in 2 pair pages that passed semantic, material-difference, source-evidence, and diversity gates. Each preserves a 100-gram denominator and both primary records.
1 material nutrient differenceSunflower seeds, plain, salted vs Sunflower seeds, flavoredInspect descriptions, portions, formulations, and both sources →1 material nutrient differenceSunflower seeds, plain, salted vs Sunflower seeds, plain, unsaltedInspect descriptions, portions, formulations, and both sources →
From record to familiar meal
Guides that use this exact USDA record
These 1 guide place “Sunflower seeds, plain, salted” beside explicitly linked source records; use them to compare preparations without turning FDC 2707583 into a universal recipe.
Uncertainty, made actionable
What can change this estimate?
This is a standardized USDA survey-food profile, not a measurement of every preparation. Actual nutrition can change with portion size, preparation, added fat, sauce or seasoning.
For “Sunflower seeds, plain, salted,” resolve portion size first, then move through the remaining 3 published levers. Unknowns should remain visible rather than expanding every assumption at once.
- 01
portion size
When composition is held constant, nutrient totals scale directly with grams. A 20% weight correction produces the same 20% correction to the scaled totals.
- 02
preparation
Match the method named by the source—such as baked, fried, boiled, or grilled—before scaling. Preparation can change both water content and the ingredients retained in the finished food.
- 03
added fat
Match the named cooking-fat state when possible. Fat used, retained, or left behind is preparation information that a dish name alone cannot recover.
- 04
sauce or seasoning
Check whether the exact source description already includes it. If not, keep the addition separate rather than silently folding it into the base record.
How we estimated this
The arithmetic is simple; the provenance is the point
FDC 2707583 comes from FoodData Central Survey Foods (FNDDS). Its 575 kcal per 100 g becomes 161 kcal at 28 g through nutrient per portion = nutrient per 100 g × portion grams ÷ 100; this page adds no second nutrition estimate.
About the serving label: USDA describes the underlying survey portion as “Quantity not specified.” We display it as a USDA reference amount because it is a database comparison point—not a suggested portion or a claim about what most people should eat.
Data cycle: 2021–2023, published October 31, 2024
FoodData Central ID: 2707583
FNDDS food code: 43102100
The scaling for FDC 2707583 can be exact while the match to “Sunflower seeds, plain, salted” is wrong. That is why this profile keeps its 28 g weight, 2-row source formulation, and selection uncertainty beside the arithmetic.
Source release October 31, 2024. Review USDA’s data-type documentation ↗ · Read Feast’s full nutrition methodology.