🧪 Nutrition Facts
- Calories 180.0
- Total Fat 15.0 g
- Saturated Fat 1.5 g
- Cholesterol 0.0 mg
- Sodium 90.0 mg
- Potassium 0.0 mg
- Total Carbohydrate 7.0 g
- Dietary Fiber 3.0 g
- Sugars 1.0 g
- Protein 6.0 g
- Vitamin A 0.0 IU
- Vitamin B-12 0.0 µg
- Vitamin B-6 0.0 mg
- Vitamin C 0.0 mg
- Vitamin D 0.0 IU
- Vitamin E 0.0 mg
- Calcium 20.1 mg
- Copper 0.0 mg
- Folate 0.0 µg
- Iron 1.1 mg
- Magnesium 0.0 mg
- Manganese 0.0 mg
- Niacin 0.0 mg
- Pantothenic Acid 0.0 mg
- Phosphorus 0.0 mg
- Riboflavin 0.0 mg
- Thiamin 0.0 mg
- Zinc 0.0 mg
Note: Nutrition information comes from the USDA Food Central Database. Daily values are based on a 2,000 calorie per day diet (FDA). Actual requirements vary by individual. Use at your own risk.
📋 Nutrition Summary
With 180.0 calories per serving (1 Serving (30.0g)), Sunflower Seeds Salted in Shell is a moderately calorie-dense food worth tracking if you're managing your intake. The majority of its calories come from fat (15.0g, 72.2% of calories), including 1.5g of saturated fat.
🏷️ Diet & Nutrition Tags
Tags are generated automatically from USDA nutrition data using standard dietary thresholds. They are for general guidance only and are not medical advice.
📝 Ingredients
Sunflower Seeds, Salt.
🔬 Ingredient Analysis
No artificial preservatives, sweeteners, colours, emulsifiers, flavour enhancers, or synthetic fortification agents were detected in the ingredient list for Sunflower Seeds Salted in Shell. This does not guarantee the food is unprocessed or free from all additives — always read the full ingredient label.
🤖 AI Nutrition Coach
AI POWEREDAsk anything about Sunflower Seeds Salted in Shell — how it fits your diet, what to pair it with, or how it compares nutritionally.
📊 % Daily Value
The following shows how one serving of Sunflower Seeds Salted in Shell contributes to the recommended daily intake for key nutrients, based on a 2,000 calorie diet.
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 180.0 kcal | 9% |
| Total Fat | 15.0 g | 19% |
| Saturated Fat | 1.5 g | 8% |
| Sodium | 90.0 mg | 4% |
| Total Carbohydrate | 7.0 g | 3% |
| Dietary Fiber | 3.0 g | 11% |
| Total Sugars | 1.0 g | 2% |
| Protein | 6.0 g | 12% |
| Calcium | 20.1 mg | 2% |
| Iron | 1.1 mg | 6% |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs. ✅ marks ≥20% DV (FDA "good source" threshold); ⭐ marks ≥100% DV (a full day's value).
🔥 Calorie Analysis
Sunflower Seeds Salted in Shell accounts for 9% of a standard 2,000 calorie daily diet per serving. The majority of the calories for this food comes from fat. Fat makes up 72.2% of the calories.
🏃 Exercise Burn Time
How long would it take to burn off the 180.0 calories in Sunflower Seeds Salted in Shell? The table below shows burn time for a 170-pound person doing common exercises.
| Exercise | Minutes to Burn |
|---|---|
| Running: 10 minutes per mile | 13.6 min |
| Walking: 17 minutes per mile | 31.1 min |
| Cycling (Low Intensity) | 19.7 min |
| HIIT | 16.7 min |
| Stationary Bike (High Intensity) | 12.7 min |
Find more information on calories burned doing popular exercises.
💬 Nutrition Q&A: Sunflower Seeds Salted in Shell
Is Sunflower Seeds Salted in Shell good for weight loss?
Sunflower seeds can fit into a weight loss plan when portioned carefully—a 30g serving provides 6g of protein and 3g of fiber to support satiety, but at 180 calories per ounce they're energy-dense. The in-shell format naturally slows eating, which may help with portion control.
Is Sunflower Seeds Salted in Shell a good snack for kids?
While nutritious, in-shell sunflower seeds aren't ideal for young children due to choking risk and the effort required to crack them open. Older kids and teens can enjoy them as a fun, interactive snack.
What diets does Sunflower Seeds Salted in Shell suit?
These seeds work well for keto, paleo, vegan, and vegetarian diets. They're also suitable for gluten-free eating and provide plant-based protein for those limiting animal products.
What does Sunflower Seeds Salted in Shell pair well with for a balanced meal?
Combine them with fresh fruit, yogurt, or cheese for a balanced snack, or add to salads with leafy greens and whole grains for a crunchy textural element. They also complement hummus and whole grain crackers.
How does Sunflower Seeds Salted in Shell fit into a balanced diet?
Sunflower seeds contribute healthy unsaturated fats, plant-based protein, and fiber while staying low in saturated fat—making them a nutrient-dense addition to any balanced diet. Their iron content also supports those seeking plant-based mineral sources.
Nutrition Q&A answers are based on USDA nutritional data and are for general informational purposes only. They are not a substitute for professional dietary or medical advice.
