Seeds, sunflower seed kernels from shell, 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 | 6,008 MG | 261% | |
| 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).
- Rich source of Sodium, Na (261% of Daily Value per 100g).
About Seeds, sunflower seed kernels from shell, dry roasted, with salt added
These small, oval seeds are the edible kernels found inside the hard shell of the sunflower plant. After being removed from their shells and dry roasted, they take on a rich, nutty flavor and crunchy texture. They're often lightly salted for added taste, though unsalted versions are also available for those monitoring sodium intake.
Nutritionally, they are a concentrated source of energy and healthy fats, with nearly half their weight coming from fats—mostly unsaturated, including heart-friendly linoleic acid. They're also high in protein, offering nearly 20 grams per 100 grams, and provide a good amount of dietary fiber. On top of that, they're rich in vitamin E, magnesium, selenium, and several B vitamins, making them a nutrient-dense snack or ingredient. However, their calorie density means portion control is important, especially for those watching their energy intake.
In the kitchen, they're incredibly versatile. They can be eaten on their own as a snack, sprinkled over salads for added crunch, blended into homemade granola or trail mixes, or incorporated into baked goods like bread and muffins. They also work well as a topping for yogurt or oatmeal, or ground into seed butter as a nut-free alternative to peanut butter.
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