🧪 Nutrition Facts
- Calories 163.0
- Total Fat 13.9 g
- Saturated Fat 1.5 g
- Cholesterol 0.0 mg
- Sodium 0.8 mg
- Potassium 238.0 mg
- Total Carbohydrate 6.7 g
- Dietary Fiber 3.1 g
- Sugars 0.7 g
- Protein 5.4 g
- Vitamin A 14.0 IU
- Vitamin B-12 0.0 µg
- Vitamin B-6 0.2 mg
- Vitamin C 0.4 mg
- Vitamin D 0.0 IU
- Vitamin E 9.8 mg
- Calcium 19.6 mg
- Copper 0.5 mg
- Folate 63.6 µg
- Iron 1.1 mg
- Magnesium 36.1 mg
- Manganese 0.6 mg
- Niacin 2.0 mg
- Pantothenic Acid 2.0 mg
- Phosphorus 323.4 mg
- Riboflavin 0.1 mg
- Thiamin 0.0 mg
- Zinc 1.5 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 163.0 calories per serving (1 ounce (28.0g)), Sunflower Seeds is a moderately calorie-dense food worth tracking if you're managing your intake. The majority of its calories come from fat (13.9g, 72.1% of calories), including 1.5g 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 Seed Kernels, Dry Roasted.
🔬 Ingredient Analysis
No artificial preservatives, sweeteners, colours, emulsifiers, flavour enhancers, or synthetic fortification agents were detected in the ingredient list for 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 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 Sunflower Seeds contributes to the recommended daily intake for key nutrients, based on a 2,000 calorie diet.
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 163.0 kcal | 8.1% |
| Total Fat | 13.9 g | 18% |
| Saturated Fat | 1.5 g | 7% |
| Sodium | 0.8 mg | 0% |
| Total Carbohydrate | 6.7 g | 2% |
| Dietary Fiber | 3.1 g | 11% |
| Total Sugars | 0.7 g | 1% |
| Protein | 5.4 g | 11% |
| Vitamin A | 14.0 IU | 0% |
| Vitamin C | 0.4 mg | 0% |
| Vitamin E | 9.8 mg | 66% ✅ |
| Thiamin (B-1) | 0.03 mg | 2% |
| Riboflavin (B-2) | 0.07 mg | 5% |
| Niacin (B-3) | 2.0 mg | 12% |
| Pantothenic Acid (B-5) | 1.98 mg | 40% ✅ |
| Vitamin B-6 | 0.23 mg | 13% |
| Folate | 63.6 µg | 16% |
| Calcium | 19.6 mg | 2% |
| Iron | 1.1 mg | 6% |
| Potassium | 238.0 mg | 5% |
| Magnesium | 36.1 mg | 9% |
| Phosphorus | 323.4 mg | 26% ✅ |
| Zinc | 1.5 mg | 13% |
| Copper | 0.51 mg | 57% ✅ |
| Manganese | 0.59 mg | 26% ✅ |
| Selenium | 22.2 µg | 40% ✅ |
* 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 accounts for 8.1% of a standard 2,000 calorie daily diet per serving. The majority of the calories for this food comes from fat. Fat makes up 72.1% of the calories.
🏃 Exercise Burn Time
How long would it take to burn off the 163.0 calories in 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 | 12.3 min |
| Walking: 17 minutes per mile | 28.1 min |
| Cycling (Low Intensity) | 17.8 min |
| HIIT | 15.1 min |
| Walking: 24 minutes per mile | 40.1 min |
Find more information on calories burned doing popular exercises.
