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Sunflower Seeds, Roasted

Sunflower Seeds, Roasted

EverydayCookedSalted

Roasted sunflower seeds are the edible kernels of the sunflower plant, toasted to enhance their nutty flavor and crunchy texture. Roasting also concentrates their natural oils, making them a rich source of vitamin E and healthy fats. These seeds are commonly enjoyed as a snack, added to salads, or incorporated into baked goods, but it's important to be mindful of the added sodium content from salting during the roasting process.

Macro Impact

A 1 oz serving contains 163 calories, 5g protein, 7g carbs, and 14g fat.

Calorie Burn

How long would it take to burn off 163 calories?
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Running5 mph (12 min/mile)
14 min

Nutrition Facts

Serving size1 oz (28 g)
Amount per serving
Calories163
% Daily Value*
Total Fat14g
18%
Saturated Fat1g
7%
Trans Fat0g
Polyunsaturated Fat9g
Monounsaturated Fat3g
Cholesterol0mg
0%
Sodium183mg
8%
Total Carbohydrate7g
2%
Dietary Fiber3g
9%
Total Sugars0.8g
Includes Added Sugars0g
0%
Protein5g
Vitamin D0mcg
0%
Calcium20mg
2%
Iron1mg
6%
Potassium238mg
5%

* The % Daily Value (DV) tells you how much a nutrient in a serving contributes to a daily diet.

Nutrient Breakdown

Nutrient breakdown based on appropriate daily intake recommendations for a 175lb adult.

Carbs
Total Carbs
7 / 275 g
2%
Fiber
3 / 28 g
9%
Sugars
1 g
Added Sugars
0 / 50 g
0%
Soluble Fiber
1 g
Insoluble Fiber
2 g
Sugar Alcohols
0 g
Xylitol
0 g
Sorbitol
0 g
Other Carbohydrates
3 g
Fat
Total Fat
14 / 78 g
18%
Monounsaturated
3 / 31 g
9%
Polyunsaturated
9 / 23 g
39%
Saturated
1 / 23 g
6%
Trans
0 g
Cholesterol
0 / 300 g
0%
Omega 3
0 / 5 g
0%
Omega 6
9 / 19 g
49%
Omega 9
3 g
Protein
Protein
5 / 80 g
7%
Amino Acids
Histidine
0 / 3 g
5%
Isoleucine
0 / 2 g
17%
Leucine
0 / 3 g
13%
Lysine
0 / 2 g
9%
Methionine
0 / 1 g
10%
Phenylalanine
0 / 2 g
14%
Threonine
0 / 1 g
19%
Tryptophan
0 / 0 g
26%
Valine
0 / 2 g
15%
Arginine
1 g
Cysteine
0 g
Cystine
0 g
Tyrosine
0 g
Alanine
0 g
Aspartic Acid
1 g
Glutamic Acid
1 g
Glycine
0 g
Proline
0 g
Serine
0 g
Vitamins
Thiamine, B1
0 / 1 mg
3%
Riboflavin, B2
0 / 1 mg
6%
Niacin, B3
2 / 15 mg
13%
Pantothenic Acid, B5
2 / 5 mg
39%
Pyridoxine, B6
0 / 1 mg
17%
Biotin, B7
0 / 30 mcg
0%
Cobalamin, B12
0 / 2 mcg
0%
Folate
66 / 400 mcg
17%
Vitamin A
0 / 800 mcg
0%
Vitamin C
0 / 83 mg
0%
Vitamin D
0 / 15 mcg
0%
Vitamin E
7 / 15 mg
49%
Vitamin K
1 / 105 mcg
1%
Minerals
Calcium
20 / 1k mg
2%
Copper
1 / 1 mg
57%
Iron
1 / 13 mg
8%
Magnesium
36 / 370 mg
10%
Manganese
1 / 2 mg
29%
Phosphorous
325 / 700 mg
46%
Potassium
238 / 3k mg
8%
Selenium
22 / 55 mcg
40%
Sodium
183 / 2.3k mg
8%
Zinc
2 / 10 mg
16%
Chromium
0 / 30 mcg
0%
Molybdenum
0 / 45 mcg
0%
Iodine
0 / 150 mcg
0%
Chlorine
0 / 2.3k mg
0%
Other
Ethyl Alcohol
0 g
Water
0 g
Caffeine
0 mg
Choline
15 mg
Taurine
0 mg

References

Data on this page was sourced from a number of official governmental and non-governmental sources, including:

  1. 1.Seeds, sunflower seed kernels, dry roasted, with salt added. USDA Foundational Foods. FDC ID 325524.
  2. 2.Seeds, sunflower seed kernels, dry roasted, with salt added. USDA Standard Reference, Legacy. Food ID 169418.
  3. 3.Seeds, sunflower seed kernels, dry roasted, without salt. USDA Standard Reference, Legacy. Food ID 170563.
  4. 4.Seeds, sunflower seed kernels, dry roasted. Canadian Nutrient File. Food ID 2527.

Disclaimer & Important Notices

1. Informational Purposes Only: All nutritional information provided by OpenNutrition is for general informational purposes only. Our data is explicitly not intended to replace professional medical, nutritional, or dietary advice.

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