Seeds, safflower seed kernels, dried
* The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Macronutrients
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| Nutrient | Amount | % DV | |
|---|---|---|---|
| Vitamin C, total ascorbic acid | 0 MG | 0% | |
| Thiamin | 1.2 MG | 97% | |
| Riboflavin | 0.4 MG | 32% | |
| Niacin | 2.3 MG | 14% | |
| Pantothenic acid | 4.0 MG | 81% | |
| Vitamin B-6 | 1.2 MG | 69% | |
| Folate, total | 160 UG | 40% | |
| Vitamin B-12 | 0 UG | 0% | |
| Vitamin A, RAE | 3 UG | 0% | |
| Vitamin D (D2 + D3) | 0 UG | 0% |
Minerals
| Nutrient | Amount | % DV | |
|---|---|---|---|
| Calcium, Ca | 78 MG | 6% | |
| Iron, Fe | 4.9 MG | 27% | |
| Magnesium, Mg | 353 MG | 84% | |
| Phosphorus, P | 644 MG | 52% | |
| Potassium, K | 687 MG | 15% | |
| Sodium, Na | 3 MG | 0% | |
| Zinc, Zn | 5.1 MG | 46% | |
| Copper, Cu | 1.7 MG | 194% | |
| Manganese, Mn | 2.0 MG | 88% |
Nutrition Highlights
- Good source of protein with 16.2g per 100g.
- Good source of Iron, Fe (27% DV).
- Rich source of Magnesium, Mg (84% of Daily Value per 100g).
- Rich source of Phosphorus, P (52% of Daily Value per 100g).
- Good source of Zinc, Zn (46% DV).
- Rich source of Copper, Cu (194% of Daily Value per 100g).
About Seeds, safflower seed kernels, dried
These small, oval-shaped kernels come from the seeds of the safflower plant, an annual crop grown for both its oil and its seeds. Once harvested, the hard outer shell is removed, leaving behind the soft, edible kernel inside. They have a mild, nutty flavor and a firm yet tender texture when chewed. Often confused with sunflower seeds, they are slightly smaller and have a more subtle taste.
Nutritionally, they are energy-dense, providing a significant amount of calories primarily from healthy fats, particularly polyunsaturated fatty acids. They also offer a good source of plant-based protein and contain essential minerals like magnesium, phosphorus, and iron. While they lack dietary fiber, their fat content supports heart health when consumed in moderation as part of a balanced diet. Due to their high caloric density, portion control is important, especially for those monitoring calorie intake.
In the kitchen, they are versatile and can be eaten on their own as a snack, sprinkled over salads for added crunch, or mixed into granolas and baked goods. They're also commonly used in birdseed mixes, but for human consumption, they can be incorporated into energy bars, trail mixes, or ground into a butter-like spread. Their mild flavor makes them a subtle addition to both sweet and savory dishes without overpowering other ingredients.
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