🧪 Nutrition Facts
- Calories 230.0
- Total Fat 21.0 g
- Saturated Fat 2.0 g
- Cholesterol 0.0 mg
- Sodium 0.0 mg
- Potassium 0.0 mg
- Total Carbohydrate 8.0 g
- Dietary Fiber 3.0 g
- Sugars 1.0 g
- Protein 8.0 g
- Vitamin A 0.0 IU
- Vitamin B-12 0.0 µg
- Vitamin B-6 0.0 mg
- Vitamin C 0.6 mg
- Vitamin D 0.0 IU
- Vitamin E 0.0 mg
- Calcium 30.0 mg
- Copper 0.0 mg
- Folate 0.0 µg
- Iron 2.2 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 230.0 calories per serving (1 Serving (40.0g)), Shelled Sunflower Seeds is a moderately calorie-dense food worth tracking if you're managing your intake. The majority of its calories come from fat (21.0g, 74.7% of calories), including 2.0g of saturated fat. It contains 2.2mg of iron (12% DV), which plays a key role in oxygen transport and energy metabolism.
🏷️ 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
Organic Raw Shelled Sunflower Seeds
🔬 Ingredient Analysis
No artificial preservatives, sweeteners, colours, emulsifiers, flavour enhancers, or synthetic fortification agents were detected in the ingredient list for Shelled Sunflower Seeds. 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 Shelled Sunflower Seeds — how it fits your diet, what to pair it with, or how it compares nutritionally.
📊 % Daily Value
The following shows how one serving of Shelled Sunflower Seeds contributes to the recommended daily intake for key nutrients, based on a 2,000 calorie diet.
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 230.0 kcal | 11.5% |
| Total Fat | 21.0 g | 27% |
| Saturated Fat | 2.0 g | 10% |
| Total Carbohydrate | 8.0 g | 3% |
| Dietary Fiber | 3.0 g | 11% |
| Total Sugars | 1.0 g | 2% |
| Protein | 8.0 g | 16% |
| Vitamin C | 0.6 mg | 1% |
| Calcium | 30.0 mg | 2% |
| Iron | 2.2 mg | 12% |
* 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
Shelled Sunflower Seeds accounts for 11.5% of a standard 2,000 calorie daily diet per serving. The majority of the calories for this food comes from fat. Fat makes up 74.7% of the calories.
🏃 Exercise Burn Time
How long would it take to burn off the 230.0 calories in Shelled Sunflower Seeds? The table below shows burn time for a 170-pound person doing common exercises.
| Exercise | Minutes to Burn |
|---|---|
| Running: 10 minutes per mile | 17.4 min |
| Walking: 17 minutes per mile | 39.7 min |
| Cycling (Low Intensity) | 25.2 min |
| HIIT | 21.3 min |
| Backpacking | 34.8 min |
Find more information on calories burned doing popular exercises.
💬 Nutrition Q&A: Shelled Sunflower Seeds
Is Shelled Sunflower Seeds good for weight loss?
Sunflower seeds are calorie-dense at 230 calories per 40g serving, so portions need to be watched carefully. However, the combination of 8g protein and 3g fiber per serving can help you feel satisfied, making them useful as a measured snack rather than eaten freely.
Is Shelled Sunflower Seeds good for muscle building?
With 8g of protein in a 40g serving, these seeds contribute moderately to daily protein intake. They're best paired with other protein sources rather than relied on as a primary protein food.
Is Shelled Sunflower Seeds a good snack for kids?
Shelled sunflower seeds make a convenient snack for kids since there's no shell to manage. Just be mindful of portion sizes due to their calorie density, and supervise young children to prevent choking.
What vitamins or minerals stand out in Shelled Sunflower Seeds?
Iron stands out at 2.2mg per 40g serving, offering a meaningful contribution toward daily iron needs, which is particularly useful for plant-based diets. Vitamin C is present in smaller amounts but still supports iron absorption.
What diets does Shelled Sunflower Seeds suit?
These seeds work well for vegetarian, vegan, paleo, keto, and Mediterranean diets. They're also suitable for gluten-free and whole-food-focused eating patterns.
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.
