🧪 Nutrition Facts
- Calories 180.0
- Total Fat 15.0 g
- Saturated Fat 2.0 g
- Cholesterol 0.0 mg
- Sodium 219.9 mg
- Potassium 0.0 mg
- Total Carbohydrate 4.0 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 0.0 mg
- Vitamin D 0.0 IU
- Vitamin E 0.0 mg
- Calcium 20.1 mg
- Copper 0.0 mg
- Folate 0.0 µg
- Iron 1.8 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 180.0 calories per serving (1 Serving (30.0g)), Cool Ranch 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, 77.1% of calories), including 2.0g 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
Sunflower Seeds (cooked in Peanut Oil Salt Added), Ranch Seasoning (whey Powder[from Milk], Salt, Dextrose, Buttermilk Solids [from Milk], Cane Sugar, Onion Powder, Garlic Powder, Monosodium Glutamate, Maltodextrin [from Corn], Citric Acid, Silicon Dioxide [anticaking Agent], Natural Cream Flavor [contains Milk], Natural Gouda Cheese Flavor Powder {maltodextrin [from Corn], Whey Solids [from Milk], Enzyme-Modified Gouda Cheese, Salt}, Partially Hydrogenated Soybean Oil, Tomato Powder, Parsley, Disodium Guanylate, Disodium Inosinate).
🔬 Ingredient Analysis
Flavour Enhancers: Monosodium Glutamate, Disodium Guanylate, Disodium Inosinate
Detected additives are based on the ingredient list in the USDA Food Central Database. Always read the full product label as formulations can change. Presence of these ingredients does not necessarily indicate a health risk — consult a healthcare professional for personalised dietary advice.
🤖 AI Nutrition Coach
AI POWEREDAsk anything about Cool Ranch 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 Cool Ranch Sunflower Seeds contributes to the recommended daily intake for key nutrients, based on a 2,000 calorie diet.
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 180.0 kcal | 9% |
| Total Fat | 15.0 g | 19% |
| Saturated Fat | 2.0 g | 10% |
| Sodium | 219.9 mg | 10% |
| Total Carbohydrate | 4.0 g | 1% |
| Dietary Fiber | 2.0 g | 7% |
| Total Sugars | 1.0 g | 2% |
| Protein | 6.0 g | 12% |
| Calcium | 20.1 mg | 2% |
| 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
Cool Ranch Sunflower Seeds accounts for 9% of a standard 2,000 calorie daily diet per serving. The majority of the calories for this food comes from fat. Fat makes up 77.1% of the calories.
🏃 Exercise Burn Time
How long would it take to burn off the 180.0 calories in Cool Ranch 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 | 13.6 min |
| Walking: 17 minutes per mile | 31.1 min |
| Cycling (Low Intensity) | 19.7 min |
| HIIT | 16.7 min |
| Running: 13 minutes per mile | 17.5 min |
Find more information on calories burned doing popular exercises.
💬 Nutrition Q&A: Cool Ranch Sunflower Seeds
Is Cool Ranch Sunflower Seeds good for weight loss?
Cool Ranch Sunflower Seeds can fit into a weight loss plan if portions are controlled carefully. At 180 calories and 15g fat per 30g serving, they're calorie-dense, so you'd need to account for them within your daily targets. The 6g protein and 2g fiber do provide some satiety, which can help with hunger management.
Is Cool Ranch Sunflower Seeds a good snack for kids?
These make a reasonable snack for kids who can handle salty foods and have no dairy allergies. The small seed size and satisfying crunch appeal to many children, though the sodium level (220mg per serving) is worth noting if you're watching added salt in your child's diet.
Is Cool Ranch Sunflower Seeds suitable for people with lactose intolerance?
These seeds are not suitable for people with lactose intolerance. The ranch seasoning contains multiple milk-derived ingredients including whey powder, buttermilk solids, and natural cream flavor, all of which contain lactose.
Is Cool Ranch Sunflower Seeds gluten-free?
Yes, these sunflower seeds are gluten-free. The main ingredients and seasonings don't contain gluten-containing grains, though cross-contamination is always possible depending on manufacturing practices.
What diets does Cool Ranch Sunflower Seeds suit?
They work well for keto and low-carb diets given the minimal carbs (4g) and good fat content. They're also suitable for paleo diets as a whole food snack, though vegans should avoid them due to the milk-based seasoning.
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.
