🧪 Nutrition Facts
- Calories 180.0
- Total Fat 15.0 g
- Saturated Fat 2.0 g
- Cholesterol 0.0 mg
- Sodium 219.9 mg
- Potassium 150.0 mg
- Total Carbohydrate 7.0 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 26.1 mg
- Copper 0.0 mg
- Folate 0.0 µg
- Iron 1.3 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 (1/4 cup (30.0g)), Roasted Salted Sunflower is a moderately calorie-dense food worth tracking if you're managing your intake. The majority of its calories come from fat (15.0g, 72.2% 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, Peanut Oil, Salt.
🔬 Ingredient Analysis
No artificial preservatives, sweeteners, colours, emulsifiers, flavour enhancers, or synthetic fortification agents were detected in the ingredient list for Roasted Salted Sunflower. 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 Roasted Salted Sunflower — how it fits your diet, what to pair it with, or how it compares nutritionally.
📊 % Daily Value
The following shows how one serving of Roasted Salted Sunflower 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 | 7.0 g | 3% |
| Dietary Fiber | 3.0 g | 11% |
| Protein | 6.0 g | 12% |
| Calcium | 26.1 mg | 2% |
| Iron | 1.3 mg | 7% |
| Potassium | 150.0 mg | 3% |
* 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
Roasted Salted Sunflower 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 72.2% of the calories.
🏃 Exercise Burn Time
How long would it take to burn off the 180.0 calories in Roasted Salted Sunflower? 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 |
| Ice Skating | 19.0 min |
Find more information on calories burned doing popular exercises.
💬 Nutrition Q&A: Roasted Salted Sunflower
Is Roasted Salted Sunflower good for weight loss?
Sunflower seeds are calorie-dense at 180 calories per quarter cup, so portion control matters if you're watching your intake. They're filling though—the 6g of protein and 3g of fiber help you feel satisfied on smaller amounts, which can work in your favor.
Is Roasted Salted Sunflower a good snack for kids?
Yes, roasted sunflower seeds make a good snack for kids—they're nutrient-dense with protein and iron, plus naturally low in sugar. Just watch portions since they're easy to overeat, and ensure your child can chew them safely.
What diets does Roasted Salted Sunflower suit?
These seeds fit well with keto, paleo, vegan, and vegetarian diets. They're also suitable for gluten-free eating and work for most whole-food-focused approaches.
What does Roasted Salted Sunflower pair well with for a balanced meal?
Pair them with fresh fruit, yogurt, or leafy greens in salads for a nutritious combination. They also complement whole grain bread, hummus, or raw vegetables nicely.
How does Roasted Salted Sunflower fit into a balanced diet?
Sunflower seeds contribute healthy fats, plant-based protein, and minerals like iron and potassium to your diet. A quarter-cup serving fits easily into balanced meals as a protein-boosting topping or snack, though the sodium content means you might skip added salt elsewhere in that meal.
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.
