🧪 Nutrition Facts
- Calories 170.0
- Total Fat 14.0 g
- Saturated Fat 2.0 g
- Cholesterol 0.0 mg
- Sodium 115.1 mg
- Potassium 0.0 mg
- Total Carbohydrate 6.0 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 19.9 mg
- Copper 0.0 mg
- Folate 0.0 µg
- Iron 1.1 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 170.0 calories per serving (1 ONZ (28.0g)), Lightly Salted Sunflower Seeds is a moderately calorie-dense food worth tracking if you're managing your intake. The majority of its calories come from fat (14.0g, 72.4% 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 Seeds (kernels) Roasted in Peanut Oil, Salt.
🔬 Ingredient Analysis
No artificial preservatives, sweeteners, colours, emulsifiers, flavour enhancers, or synthetic fortification agents were detected in the ingredient list for Lightly Salted 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 Lightly Salted 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 Lightly Salted Sunflower Seeds contributes to the recommended daily intake for key nutrients, based on a 2,000 calorie diet.
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 170.0 kcal | 8.5% |
| Total Fat | 14.0 g | 18% |
| Saturated Fat | 2.0 g | 10% |
| Sodium | 115.1 mg | 5% |
| Total Carbohydrate | 6.0 g | 2% |
| Dietary Fiber | 3.0 g | 11% |
| Protein | 6.0 g | 12% |
| Calcium | 19.9 mg | 2% |
| Iron | 1.1 mg | 6% |
* 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
Lightly Salted Sunflower Seeds accounts for 8.5% of a standard 2,000 calorie daily diet per serving. The majority of the calories for this food comes from fat. Fat makes up 72.4% of the calories.
🏃 Exercise Burn Time
How long would it take to burn off the 170.0 calories in Lightly Salted 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 | 12.9 min |
| Walking: 17 minutes per mile | 29.3 min |
| Cycling (Low Intensity) | 18.6 min |
| HIIT | 15.7 min |
| Tennis | 18.7 min |
Find more information on calories burned doing popular exercises.
💬 Nutrition Q&A: Lightly Salted Sunflower Seeds
Is Lightly Salted Sunflower Seeds good for weight loss?
Sunflower seeds are calorie-dense at 170 per ounce, so portion control matters if you're watching your weight. However, the 6g of protein and 3g of fiber per serving can help you feel fuller longer, making a small handful a reasonable choice if you measure it out rather than eating straight from the bag.
Is Lightly Salted Sunflower Seeds a good snack for kids?
Yes, sunflower seeds make a good snack for kids who can chew them safely—they're a whole food with natural nutrition and less salt than many packaged snacks. Just watch younger children to ensure they can handle the shell without choking.
What diets does Lightly Salted Sunflower Seeds suit?
These work well for keto, paleo, vegan, and vegetarian diets. They're also suitable for most plant-based eating patterns since they're a whole food with minimal processing.
What does Lightly Salted Sunflower Seeds pair well with for a balanced meal?
Combine them with fruit, yogurt, or a salad for balance. They also pair nicely with whole grain crackers and cheese, or sprinkle over roasted vegetables to add crunch and nutrition.
How does Lightly Salted Sunflower Seeds fit into a balanced diet?
Sunflower seeds fit in as a nutrient-dense snack or salad topper, contributing plant-based protein, healthy unsaturated fats, and minerals like iron. Their fiber and protein content makes them more sustaining than empty-calorie snacks, though you'll want to eat them in measured portions 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.
