Seeds, sunflower seed kernels, dry roasted, with salt added
* 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 | 1.4 MG | 2% | |
| Thiamin | 0.1 MG | 9% | |
| Riboflavin | 0.2 MG | 19% | |
| Niacin | 7.0 MG | 44% | |
| Pantothenic acid | 7.0 MG | 141% | |
| Vitamin B-6 | 0.8 MG | 47% | |
| Folate, total | 237 UG | 59% | |
| Choline, total | 55.1 MG | 10% | |
| Vitamin B-12 | 0 UG | 0% | |
| Vitamin A, RAE | 0 UG | 0% | |
| Vitamin E (alpha-tocopherol) | 26.1 MG | 174% | |
| Vitamin D (D2 + D3) | 0 UG | 0% | |
| Vitamin K (phylloquinone) | 2.7 UG | 2% |
Minerals
| Nutrient | Amount | % DV | |
|---|---|---|---|
| Calcium, Ca | 70 MG | 5% | |
| Iron, Fe | 3.8 MG | 21% | |
| Magnesium, Mg | 129 MG | 31% | |
| Phosphorus, P | 1,155 MG | 92% | |
| Potassium, K | 850 MG | 18% | |
| Sodium, Na | 655 MG | 28% | |
| Zinc, Zn | 5.3 MG | 48% | |
| Copper, Cu | 1.8 MG | 203% | |
| Manganese, Mn | 2.1 MG | 92% | |
| Selenium, Se | 79.3 UG | 144% |
Nutrition Highlights
- Good source of protein with 19.3g per 100g.
- High in dietary fiber (9g per 100g), supporting digestive health.
- Good source of Iron, Fe (21% DV).
- Good source of Magnesium, Mg (31% DV).
- Rich source of Phosphorus, P (92% of Daily Value per 100g).
- Good source of Sodium, Na (28% DV).
About Seeds, sunflower seed kernels, dry roasted, with salt added
These small, flat seeds are harvested from the center of sunflower heads and are commonly enjoyed after being roasted and lightly salted for enhanced flavor. Rich in healthy fats, they provide a concentrated source of energy, with nearly half their weight coming from fats—mostly the heart-healthy unsaturated kind. They're also a solid plant-based protein option, offering nearly 20 grams per 100 grams, along with a good dose of dietary fiber to support digestion. Their mineral content is notable too, particularly magnesium, selenium, and vitamin E, which contribute to antioxidant protection and overall cellular health.
In the kitchen, they're incredibly versatile—perfect for sprinkling over salads, stirring into yogurt or oatmeal, or blending into homemade trail mixes. Bakers often fold them into bread or muffin batters for added crunch and nutrition. They can also be ground into seed butter as a nut-free alternative. Because of their calorie density, portion control is key if you're watching your intake, and those monitoring sodium should opt for unsalted versions. Whether eaten as a snack or incorporated into meals, they're a nutrient-packed way to boost both flavor and nutrition.
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