🧪 Nutrition Facts
- Calories 170.1
- Total Fat 15.0 g
- Saturated Fat 1.5 g
- Cholesterol 0.0 mg
- Sodium 0.0 mg
- Potassium 0.0 mg
- Total Carbohydrate 6.0 g
- Dietary Fiber 3.0 g
- Sugars 1.0 g
- Protein 7.0 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 39.9 mg
- Copper 0.0 mg
- Folate 0.0 µg
- Iron 1.8 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 170.1 calories per serving (1 Serving (30.0g)), H-E-B Organics, Sunflower Seeds 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. It contains 1.8mg of iron (10% 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 Dry Roasted Sunflower Seeds.
🔬 Ingredient Analysis
No artificial preservatives, sweeteners, colours, emulsifiers, flavour enhancers, or synthetic fortification agents were detected in the ingredient list for H-E-B Organics, 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 H-E-B Organics, 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 H-E-B Organics, Sunflower Seeds contributes to the recommended daily intake for key nutrients, based on a 2,000 calorie diet.
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 170.1 kcal | 8.5% |
| Total Fat | 15.0 g | 19% |
| Saturated Fat | 1.5 g | 8% |
| Total Carbohydrate | 6.0 g | 2% |
| Dietary Fiber | 3.0 g | 11% |
| Total Sugars | 1.0 g | 2% |
| Protein | 7.0 g | 14% |
| Calcium | 39.9 mg | 3% |
| Iron | 1.8 mg | 10% |
* 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
H-E-B Organics, Sunflower Seeds accounts for 8.5% of a standard 2,000 calorie daily diet per serving. The majority of the calories for this food comes from fat. Fat makes up 72.2% of the calories.
🏃 Exercise Burn Time
How long would it take to burn off the 170.1 calories in H-E-B Organics, 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 | 12.9 min |
| Walking: 17 minutes per mile | 29.4 min |
| Cycling (Low Intensity) | 18.6 min |
| HIIT | 15.8 min |
| Resistance Band Training | 36.0 min |
Find more information on calories burned doing popular exercises.
💬 Nutrition Q&A: H-E-B Organics, Sunflower Seeds
Is H-E-B Organics, Sunflower Seeds good for weight loss?
Sunflower seeds are calorie-dense at 170 calories per ounce, so portions matter if you're watching your intake. However, their 7g of protein and 3g of fiber per serving can help you feel full, making a measured portion a satisfying addition to a weight loss plan rather than something to avoid entirely.
Is H-E-B Organics, Sunflower Seeds a good snack for kids?
Sunflower seeds make a good snack for kids who can safely chew them, offering protein and iron for growing bodies. Just watch portions since they're easy to overeat, and supervise younger children to prevent choking.
What diets does H-E-B Organics, Sunflower Seeds suit?
These seeds work well for vegetarian, vegan, paleo, and keto diets. They're also suitable for gluten-free and whole-food-focused eating patterns, and their simple ingredient list makes them compatible with clean-eating approaches.
What does H-E-B Organics, Sunflower Seeds pair well with for a balanced meal?
Add them to salads, yogurt parfaits, or grain bowls for extra crunch and nutrition. They also complement roasted vegetables, pair nicely with hummus and crackers, or work as a topping for soups and curries.
How does H-E-B Organics, Sunflower Seeds fit into a balanced diet?
These seeds contribute plant-based protein, healthy fats, and important minerals like iron to your daily intake. A small handful fits naturally into a balanced diet as a nutrient-dense snack or ingredient that boosts the nutritional value of other foods.
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.
