🧪 Nutrition Facts
- Calories 250.0
- Total Fat 23.0 g
- Saturated Fat 2.5 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 9.0 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 20.0 mg
- Copper 0.0 mg
- Folate 0.0 µg
- Iron 2.7 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 250.0 calories per serving (1 Serving (40.0g)), Raw Sunflower Seed is a moderately calorie-dense food worth tracking if you're managing your intake. The majority of its calories come from fat (23.0g, 77.5% of calories), including 2.5g of saturated fat. It contains 2.7mg of iron (15% 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
Sunflower Kernels.
🔬 Ingredient Analysis
No artificial preservatives, sweeteners, colours, emulsifiers, flavour enhancers, or synthetic fortification agents were detected in the ingredient list for Raw Sunflower Seed. 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 Raw Sunflower Seed — how it fits your diet, what to pair it with, or how it compares nutritionally.
📊 % Daily Value
The following shows how one serving of Raw Sunflower Seed contributes to the recommended daily intake for key nutrients, based on a 2,000 calorie diet.
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 250.0 kcal | 12.5% |
| Total Fat | 23.0 g | 29% |
| Saturated Fat | 2.5 g | 12% |
| Total Carbohydrate | 6.0 g | 2% |
| Dietary Fiber | 3.0 g | 11% |
| Total Sugars | 1.0 g | 2% |
| Protein | 9.0 g | 18% |
| Calcium | 20.0 mg | 2% |
| Iron | 2.7 mg | 15% |
* 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
Raw Sunflower Seed accounts for 12.5% of a standard 2,000 calorie daily diet per serving. The majority of the calories for this food comes from fat. Fat makes up 77.5% of the calories.
🏃 Exercise Burn Time
How long would it take to burn off the 250.0 calories in Raw Sunflower Seed? The table below shows burn time for a 170-pound person doing common exercises.
| Exercise | Minutes to Burn |
|---|---|
| Running: 10 minutes per mile | 18.9 min |
| Walking: 17 minutes per mile | 43.1 min |
| Cycling (Low Intensity) | 27.3 min |
| HIIT | 23.2 min |
| Walking: 20 minutes per mile | 52.9 min |
Find more information on calories burned doing popular exercises.
💬 Nutrition Q&A: Raw Sunflower Seed
Is Raw Sunflower Seed good for weight loss?
Sunflower seeds are calorie-dense at 250 calories per small 40g serving, so portion control matters if you're watching intake. However, the 9g of protein and 3g of fiber per serving can help you feel satisfied, making them useful as a measured snack rather than eaten freely.
Is Raw Sunflower Seed good for muscle building?
With 9g of protein in a 40g serving, sunflower seeds contribute meaningfully to daily protein needs, especially when combined with other sources. They also provide healthy fats that support hormone production and nutrient absorption.
Is Raw Sunflower Seed a good snack for kids?
Raw sunflower seeds make a good snack for kids because they're whole-food nutrition without added sugars, though they do require chewing and aren't ideal for very young children due to choking risk. The satisfying crunch and mild flavor appeal to most kids.
What vitamins or minerals stand out in Raw Sunflower Seed?
Iron is the standout mineral here at 2.7mg per serving, which is notable for a seed-based snack and helpful for those needing dietary iron sources.
What diets does Raw Sunflower Seed suit?
These seeds work well for keto and paleo diets due to their high fat and low carb content. They're also suitable for vegan and vegetarian diets as a plant-based protein source.
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.
