🧪 Nutrition Facts
- Calories 189.9
- Total Fat 15.0 g
- Saturated Fat 2.0 g
- Cholesterol 0.0 mg
- Sodium 125.1 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 1.4 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 189.9 calories per serving (1 Serving (30.0g)), Roasted Sunflower Kernels 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 2.0g 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
Sunflower Kernels, Sunflower Oil And/or Peanut Oil And/or Cottonseed Oil And/or Soybean Oil And/or Canola Oil, Sea Salt.
🔬 Ingredient Analysis
No artificial preservatives, sweeteners, colours, emulsifiers, flavour enhancers, or synthetic fortification agents were detected in the ingredient list for Roasted Sunflower Kernels. 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 Roasted Sunflower Kernels — how it fits your diet, what to pair it with, or how it compares nutritionally.
📊 % Daily Value
The following shows how one serving of Roasted Sunflower Kernels contributes to the recommended daily intake for key nutrients, based on a 2,000 calorie diet.
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 189.9 kcal | 9.5% |
| Total Fat | 15.0 g | 19% |
| Saturated Fat | 2.0 g | 10% |
| Sodium | 125.1 mg | 5% |
| 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 | 1.4 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
Roasted Sunflower Kernels accounts for 9.5% 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 189.9 calories in Roasted Sunflower Kernels? The table below shows burn time for a 170-pound person doing common exercises.
| Exercise | Minutes to Burn |
|---|---|
| Running: 10 minutes per mile | 14.4 min |
| Walking: 17 minutes per mile | 32.8 min |
| Cycling (Low Intensity) | 20.8 min |
| HIIT | 17.6 min |
| Boxing | 19.6 min |
Find more information on calories burned doing popular exercises.
💬 Nutrition Q&A: Roasted Sunflower Kernels
Is Roasted Sunflower Kernels good for weight loss?
Roasted sunflower kernels can support weight loss when portion-controlled, since a 30g serving provides 6g of protein and 3g of fiber to keep you satisfied. However, they're calorie-dense at about 190 calories per ounce, so mindful serving sizes are important.
Is Roasted Sunflower Kernels a good snack for kids?
Yes, roasted sunflower kernels make a good snack for kids, offering plant-based protein and iron for growth and development. Just supervise younger children due to choking risk, and watch portions since they're easy to overeat.
What diets does Roasted Sunflower Kernels suit?
These kernels work well for vegetarian, vegan, keto, paleo, and gluten-free diets. They're also suitable for low-sodium diets if rinsed, though the current sodium level is moderate.
What does Roasted Sunflower Kernels pair well with for a balanced meal?
Pair them with fresh fruit, yogurt, or whole grain toast for a balanced snack. They also work nicely mixed into salads, grain bowls, or alongside cheese and vegetables for a more complete meal.
How does Roasted Sunflower Kernels fit into a balanced diet?
Sunflower kernels contribute healthy fats, plant protein, and fiber to a balanced diet while providing minerals like iron. Their nutrient density makes them a smart choice for filling nutritional gaps, though portion control matters given their calorie concentration.
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.
