🧪 Nutrition Facts
- Calories 164.1
- Total Fat 14.0 g
- Saturated Fat 1.0 g
- Cholesterol 0.0 mg
- Sodium 129.9 mg
- Potassium 0.0 mg
- Total Carbohydrate 6.0 g
- Dietary Fiber 2.0 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 0.6 mg
- Vitamin D 0.0 IU
- Vitamin E 0.0 mg
- Calcium 19.9 mg
- Copper 0.0 mg
- Folate 0.0 µg
- Iron 1.4 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 164.1 calories per serving (1 Serving (28.0g)), International Harvest's, Organic Raw Sunflower Seeds is a moderately calorie-dense food worth tracking if you're managing your intake. The majority of its calories come from fat (14.0g, 72.4% of calories), including 1.0g 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
Organic Sunflower Seeds.
🔬 Ingredient Analysis
No artificial preservatives, sweeteners, colours, emulsifiers, flavour enhancers, or synthetic fortification agents were detected in the ingredient list for International Harvest's, Organic Raw 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 International Harvest's, Organic Raw 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 International Harvest's, Organic Raw Sunflower Seeds contributes to the recommended daily intake for key nutrients, based on a 2,000 calorie diet.
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 164.1 kcal | 8.2% |
| Total Fat | 14.0 g | 18% |
| Saturated Fat | 1.0 g | 5% |
| Sodium | 129.9 mg | 6% |
| Total Carbohydrate | 6.0 g | 2% |
| Dietary Fiber | 2.0 g | 7% |
| Total Sugars | 1.0 g | 2% |
| Protein | 6.0 g | 12% |
| Vitamin C | 0.6 mg | 1% |
| Calcium | 19.9 mg | 2% |
| Iron | 1.4 mg | 8% |
* 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
International Harvest's, Organic Raw Sunflower Seeds accounts for 8.2% of a standard 2,000 calorie daily diet per serving. The majority of the calories for this food comes from fat. Fat makes up 72.4% of the calories.
🏃 Exercise Burn Time
How long would it take to burn off the 164.1 calories in International Harvest's, Organic Raw 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 | 12.4 min |
| Walking: 17 minutes per mile | 28.3 min |
| Cycling (Low Intensity) | 17.9 min |
| HIIT | 15.2 min |
| Stationary Bike (Low Intensity) | 22.1 min |
Find more information on calories burned doing popular exercises.
💬 Nutrition Q&A: International Harvest's, Organic Raw Sunflower Seeds
Is International Harvest's, Organic Raw Sunflower Seeds good for weight loss?
Sunflower seeds are calorie-dense at 164 calories per ounce, so portion control matters if weight loss is your goal. They're satisfying thanks to their protein and fiber content, which can help you feel fuller longer. A small handful (about 1 ounce) makes a reasonable snack without derailing your calorie intake.
Is International Harvest's, Organic Raw Sunflower Seeds a good snack for kids?
Raw sunflower seeds make a nutritious snack for kids who can safely chew them. However, they're not ideal for very young children due to choking risk, so they're best suited for school-age kids and older.
What diets does International Harvest's, Organic Raw Sunflower Seeds suit?
These seeds work well for vegetarian, vegan, keto, paleo, and whole-food diets. They're also suitable for gluten-free eating since the ingredient list contains only organic sunflower seeds.
What does International Harvest's, Organic Raw Sunflower Seeds pair well with for a balanced meal?
Combine sunflower seeds with fresh fruit, yogurt, or cheese for a balanced snack with carbs and protein. They also complement salads, grain bowls, and roasted vegetables to add crunch and healthy fats to meals.
How does International Harvest's, Organic Raw Sunflower Seeds fit into a balanced diet?
Sunflower seeds contribute plant-based protein and healthy unsaturated fats while being low in saturated fat. Their 2g of fiber and minimal sugar make them a nutrient-dense choice that supports overall nutrition without excessive empty calories.
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.
