🧪 Nutrition Facts
- Calories 189.9
- Total Fat 18.0 g
- Saturated Fat 2.0 g
- Cholesterol 0.0 mg
- Sodium 90.0 mg
- Potassium 0.0 mg
- Total Carbohydrate 4.0 g
- Dietary Fiber 2.0 g
- Sugars 2.0 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 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 189.9 calories per serving (1 Serving (30.0g)), Sunflower Seeds Shelled Salted is a moderately calorie-dense food worth tracking if you're managing your intake. The majority of its calories come from fat (18.0g, 78.6% 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 (roasted in Canola Oil), Salt.
🔬 Ingredient Analysis
No artificial preservatives, sweeteners, colours, emulsifiers, flavour enhancers, or synthetic fortification agents were detected in the ingredient list for Sunflower Seeds Shelled Salted. 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 Sunflower Seeds Shelled Salted — how it fits your diet, what to pair it with, or how it compares nutritionally.
📊 % Daily Value
The following shows how one serving of Sunflower Seeds Shelled Salted 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 | 18.0 g | 23% |
| Saturated Fat | 2.0 g | 10% |
| Sodium | 90.0 mg | 4% |
| Total Carbohydrate | 4.0 g | 1% |
| Dietary Fiber | 2.0 g | 7% |
| Total Sugars | 2.0 g | 4% |
| Protein | 7.0 g | 14% |
| 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
Sunflower Seeds Shelled Salted 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 78.6% of the calories.
🏃 Exercise Burn Time
How long would it take to burn off the 189.9 calories in Sunflower Seeds Shelled Salted? 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 |
| Football | 29.4 min |
Find more information on calories burned doing popular exercises.
💬 Nutrition Q&A: Sunflower Seeds Shelled Salted
Is Sunflower Seeds Shelled Salted good for weight loss?
Sunflower seeds are calorie-dense at 190 calories per ounce, so portion control matters if you're watching your weight. However, their high protein and fiber content can help you feel full longer, making a small handful a reasonable snack choice.
Is Sunflower Seeds Shelled Salted a good snack for kids?
These make a good snack for older kids who can safely crack and eat shells, but they're a choking risk for young children. The salt content is moderate, so unsalted versions might be preferable for smaller kids.
What diets does Sunflower Seeds Shelled Salted suit?
They work well for keto, paleo, vegan, and vegetarian diets. Most whole-food and low-carb approaches benefit from their nutrient profile.
What does Sunflower Seeds Shelled Salted pair well with for a balanced meal?
Combine them with fresh fruit, yogurt, or whole grain crackers and cheese for a balanced snack. They also add nice texture and nutrition to salads or grain bowls alongside vegetables and lean protein.
How does Sunflower Seeds Shelled Salted fit into a balanced diet?
Sunflower seeds contribute healthy unsaturated fats, plant-based protein, and minerals like iron, making them a nutritious addition to any balanced diet. Their fiber content supports digestive health, though you'll want to eat them in moderation given their calorie density.
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.
