Safflower seed kernels (dried) nutrition facts
Per 1 oz ยท 28 g
of a 2,000 cal day
- Protein4.6g12% of calories
- Carbs9.7g25% of calories
- Fat11g63% of calories
- โ Low saturated fat
- โ Sodium free
- โ Cholesterol free
At a glance
One serving of Safflower seed kernels (dried) (1 oz, 28 g) has 147 calories, with 4.6 g of protein, 9.7 g of carbohydrates and 11 g of fat. Most of its energy comes from fat (63% of calories). It is high in thiamine (27% DV), Vitamin B6 (26% DV) and pantothenic acid (23% DV).
High in
20%+ of the daily value
- Thiamine27%
- Vitamin B626%
- Pantothenic acid23%
- Magnesium24%
- Phosphorus26%
- Copper55%
Good source of
10โ19% of the daily value
- Folate (B9)11%
- Iron17%
- Zinc13%
Watch
20%+ of the daily value
Nothing notable
Vitamins & minerals
Amounts for 1 oz (28 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 1 ฮผg | 0% |
| Vitamin C | 0 mg | 0% |
| Vitamin D | 0 ฮผg | 0% |
| Thiamine | 0.3 mg | 27% |
| Riboflavin (B2) | 0.1 mg | 9% |
| Niacin | 1 mg | 4% |
| Vitamin B6 | 0.3 mg | 26% |
| Folate (B9) | 45 ฮผg | 11% |
| Vitamin B12 | 0 ฮผg | 0% |
| Pantothenic acid | 1 mg | 23% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 22 mg | 2% |
| Iron | 1 mg | 17% |
| Potassium | 195 mg | 4% |
| Magnesium | 100 mg | 24% |
| Phosphorus | 183 mg | 26% |
| Zinc | 1 mg | 13% |
| Copper | 0.5 mg | 55% |
| Manganese | 1 mg | 25% |
Full breakdown ยท 23 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 0.2 g | โ |
| Arginine | 0.5 g | โ |
| Aspartic acid | 1 g | โ |
| Cystine | 0.1 g | โ |
| Glutamic acid | 1 g | โ |
| Glycine | 0.3 g | โ |
| Histidine | 0.1 g | โ |
| Isoleucine | 0.2 g | โ |
| Leucine | 0.3 g | โ |
| Lysine | 0.2 g | โ |
| Methionine | 0.1 g | โ |
| Monounsaturated fats | 1 g | โ |
| Phenylalanine | 0.2 g | โ |
| Polyunsaturated fats | 8 g | โ |
| Proline | 0.2 g | โ |
| Retinol | 0 ฮผg | โ |
| Serine | 0.2 g | โ |
| Threonine | 0.2 g | โ |
| Total omega 3 | 0 g | โ |
| Total omega 6 | 0 g | โ |
| Tryptophan | 0.1 g | โ |
| Tyrosine | 0.2 g | โ |
| Valine | 0.3 g | โ |
How it compares
Calories per listed serving.
- Safflower seed kernels (dried)147
- Safflower seed meal (partially defatted)97
Burning 147 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 28minWalking (3.5 mph)
- 18minCycling (moderate)
- 12minRunning (6 mph)
- 21minSwimming laps
Common questions
How many calories are in Safflower seed kernels (dried)?
One serving of Safflower seed kernels (dried) (1 oz) has 147 calories, which works out to 516 calories per 100 g. That is about 7.3% of a 2,000-calorie day.
Are Safflower seed kernels (dried) high in protein?
Not especially. It has 4.6 g of protein per serving, and protein supplies 12% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Are Safflower seed kernels (dried) keto-friendly?
It is hard to fit into a strict keto diet. One serving has 10 g of net carbs and 25% of its calories come from carbohydrates, while most keto plans cap net carbs at 20โ50 g per day.
How much sodium is in Safflower seed kernels (dried)?
0.9 mg per serving, which meets the FDA definition of low sodium (140 mg or less).
