Seeds, sunflower seed kernels, toasted, 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 | 0.3 MG | 27% | |
| Riboflavin | 0.3 MG | 22% | |
| Niacin | 4.2 MG | 26% | |
| Pantothenic acid | 7.1 MG | 141% | |
| Vitamin B-6 | 0.8 MG | 47% | |
| Folate, total | 238 UG | 60% | |
| Vitamin B-12 | 0 UG | 0% | |
| Vitamin A, RAE | 0 UG | 0% | |
| Vitamin D (D2 + D3) | 0 UG | 0% |
Minerals
| Nutrient | Amount | % DV | |
|---|---|---|---|
| Calcium, Ca | 57 MG | 4% | |
| Iron, Fe | 6.8 MG | 38% | |
| Magnesium, Mg | 129 MG | 31% | |
| Phosphorus, P | 1,158 MG | 93% | |
| Potassium, K | 491 MG | 10% | |
| Sodium, Na | 613 MG | 27% | |
| Zinc, Zn | 5.3 MG | 48% | |
| Copper, Cu | 1.8 MG | 204% | |
| Manganese, Mn | 2.1 MG | 92% | |
| Selenium, Se | 62.2 UG | 113% |
Nutrition Highlights
- Good source of protein with 17.2g per 100g.
- High in dietary fiber (11.5g per 100g), supporting digestive health.
- Good source of Iron, Fe (38% DV).
- Good source of Magnesium, Mg (31% DV).
- Rich source of Phosphorus, P (93% of Daily Value per 100g).
- Good source of Sodium, Na (27% DV).
About Seeds, sunflower seed kernels, toasted, with salt added
These small, oval-shaped seeds come from the sunflower plant and are harvested after the flower has bloomed and dried. When toasted and lightly salted, they develop a rich, nutty flavor and a satisfying crunch. They are a concentrated source of energy, offering nearly 620 calories per 100 grams, making them a nutrient-dense addition to meals or snacks. Their impressive protein content—over 17 grams per serving—makes them a valuable plant-based protein source, while the 11.5 grams of dietary fiber supports digestive health and helps maintain steady blood sugar levels.
The fat content is high, but it's primarily composed of heart-healthy unsaturated fats, including vitamin E, an antioxidant that helps protect cells from oxidative damage. They also provide important minerals such as magnesium, selenium, and zinc, which play roles in immune function, bone health, and metabolism. However, because of their calorie density and added salt, portion control is important, especially for those monitoring sodium intake or managing weight.
In the kitchen, they are incredibly versatile. They can be sprinkled over salads for added texture, blended into homemade granola or energy bars, stirred into yogurt or oatmeal, or incorporated into baked goods like bread and muffins. They also make a simple, portable snack on their own or can be lightly crushed and used as a crust for proteins like fish or chicken. Whether used as a garnish, mix-in, or standalone treat, they bring both flavor and nutrition to a wide range of dishes.
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