🧪 Nutrition Facts
- Calories 199.9
- Total Fat 18.0 g
- Saturated Fat 1.5 g
- Cholesterol 0.0 mg
- Sodium 0.0 mg
- Potassium 226.1 mg
- Total Carbohydrate 7.0 g
- Dietary Fiber 3.0 g
- Sugars 1.0 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 11.9 mg
- Calcium 27.0 mg
- Copper 0.0 mg
- Folate 0.0 µg
- Iron 1.8 mg
- Magnesium 114.1 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 199.9 calories per serving (1 Serving (35.0g)), Unsalted 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 (18.0g, 74.3% of calories), including 1.5g 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
Hulled Sunflower Seeds.
🔬 Ingredient Analysis
No artificial preservatives, sweeteners, colours, emulsifiers, flavour enhancers, or synthetic fortification agents were detected in the ingredient list for Unsalted 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 Unsalted 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 Unsalted Raw Sunflower Seeds contributes to the recommended daily intake for key nutrients, based on a 2,000 calorie diet.
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 199.9 kcal | 10% |
| Total Fat | 18.0 g | 23% |
| Saturated Fat | 1.5 g | 8% |
| Total Carbohydrate | 7.0 g | 3% |
| Dietary Fiber | 3.0 g | 11% |
| Protein | 7.0 g | 14% |
| Calcium | 27.0 mg | 2% |
| Iron | 1.8 mg | 10% |
| Potassium | 226.1 mg | 5% |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
🔥 Calorie Analysis
Unsalted Raw Sunflower Seeds accounts for 10% of a standard 2,000 calorie daily diet per serving. The majority of the calories for this food comes from fat. Fat makes up 74.3% of the calories.
🏃 Exercise Burn Time
How long would it take to burn off the 199.9 calories in Unsalted 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 | 15.1 min |
| Walking: 17 minutes per mile | 34.5 min |
| Cycling (Low Intensity) | 21.9 min |
| HIIT | 18.5 min |
| Jumping Rope | 15.6 min |
Find more information on calories burned doing popular exercises.
💬 Nutrition Q&A: Unsalted Raw Sunflower Seeds
Is Unsalted Raw Sunflower Seeds good for weight loss?
Sunflower seeds are calorie-dense at 200 calories per small handful, so portion control is important if you're watching your weight. However, their high protein and fiber content can help keep you satisfied on fewer calories, making them useful as a measured snack rather than eaten freely from a bag.
Is Unsalted Raw Sunflower Seeds a good snack for kids?
Raw sunflower seeds make a nutritious snack for kids, offering protein and iron for growing bodies. Just watch for choking hazards with very young children, and consider that some kids may prefer them roasted or lightly seasoned for better appeal.
What diets does Unsalted Raw Sunflower Seeds suit?
These seeds work well for keto and paleo diets given their high fat and protein with minimal carbs. They're also suitable for vegetarian, vegan, and whole-food diets, and the unsalted variety fits sodium-restricted eating plans.
What does Unsalted Raw Sunflower Seeds pair well with for a balanced meal?
Combine them with fresh fruit like berries or an apple for a snack that balances fat with natural sugars and fiber. They also pair nicely with whole grain bread, leafy salads, or roasted vegetables as part of a complete meal.
How does Unsalted Raw Sunflower Seeds fit into a balanced diet?
Sunflower seeds contribute healthy unsaturated fats, plant-based protein, and minerals like iron and potassium that support overall nutrition. Their fiber helps with digestion, though you'll want to eat them alongside carbohydrate and vegetable sources to round out your nutrient intake.
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.
