Dried Safflower Seed Kernels
Seeds, safflower seed kernels, dried
Nutrition Facts
- Total Fat 38,45 g49%
- Saturated Fat 3,68 g18%
- Trans Fat —
- Cholesterol 0 mg0%
- Sodium 3 mg0%
- Total Carbohydrate 34,29 g12%
- Dietary Fiber —
- Total Sugars —
- Protein 16,18 g32%
- Vitamin D 0 µg0%
- Calcium 78 mg6%
- Iron 4,9 mg27%
- Potassium 687 mg15%
100g of Seeds, safflower seed kernels, dried contains 517 kcal calories, 16,18g protein, and 353mg magnesium per USDA FoodData Central.
Calorie breakdown
How calories are distributed across macronutrients
- Protein12%(65 kcal)
- Carbs25%(137 kcal)
- Fat63%(346 kcal)
Nutrient density
Meets ≥10% Daily Value for 18 of 25 nutrients
Moderate nutrient densityUse Dried Safflower Seed Kernels in your next meal plan
Melio can build a complete week of meals around Dried Safflower Seed Kernels (or any food in our database), tailored to your macro goals and dietary preferences.
Create a meal planCategory: Nut and Seed Products
- Dried Safflower Seed Kernels has a potassium-to-sodium ratio of 229:1, which is considered favorable for blood-pressure support.
- Dried Safflower Seed Kernels contains more potassium per 100 g than a raw banana — 687 mg vs 358 mg.
Full nutrient breakdown
per 100gMacronutrients▾
| Nutrient | Amount | % DV |
|---|---|---|
| Calories Total food energy released when the food is metabolized, expressed in kilocalories per 100 grams. Also known as: Calories, kcal | 517 kcal | 26% |
| Protein Macronutrient made of amino acids; essential for building and repairing tissue, enzymes, and hormones. | 16,18 g | 32% |
| Carbohydrates Total carbohydrates, including sugars, starches, and fiber. The body's primary energy source. Also known as: Carbohydrates | 34,29 g | 12% |
| Total fat Sum of all dietary fats (saturated, monounsaturated, polyunsaturated, and trans). A concentrated energy source and carrier of fat-soluble vitamins. Also known as: Total Lipid, Fat | 38,45 g | 49% |
Minerals▾
| Nutrient | Amount | % DV |
|---|---|---|
| Sodium Electrolyte that regulates fluid balance and nerve signaling. Most dietary sodium comes from salt; excess intake raises blood pressure. Also known as: Salt (as Na) | 3 mg | 0% |
| Potassium Electrolyte that supports nerve function, muscle contraction, and healthy blood pressure. | 687 mg | 15% |
| Calcium Mineral essential for bone and teeth structure, muscle contraction, and blood clotting. | 78 mg | 6% |
| Magnesium Mineral involved in more than 300 enzymatic reactions, including energy production and muscle function. | 353 mg | 84% |
| Phosphorus Mineral that works with calcium to form bones and is a component of DNA and ATP. | 644 mg | 52% |
| Iron Mineral required for oxygen transport in hemoglobin and for energy metabolism. | 4,9 mg | 27% |
| Zinc Trace mineral essential for immune function, wound healing, and protein synthesis. | 5,05 mg | 46% |
| Copper Trace mineral involved in iron metabolism, connective tissue formation, and antioxidant defense. | 1,75 mg | 194% |
| Manganese Trace mineral that acts as a cofactor for enzymes involved in bone formation and antioxidant defense. | 2,01 mg | 88% |
Fat detail▾
| Nutrient | Amount | % DV |
|---|---|---|
| Saturated fat Fat type typically solid at room temperature. High intake is associated with elevated LDL cholesterol. Also known as: Saturated Fatty Acids, SFA | 3,68 g | 18% |
| Monounsaturated fat Fat with one double bond in its fatty-acid chain. Common in olive oil and avocados; linked to heart-health benefits. Also known as: Monounsaturated Fatty Acids, MUFA | 4,85 g | — |
| Polyunsaturated fat Fat with multiple double bonds, including essential omega-3 and omega-6 fatty acids. Also known as: Polyunsaturated Fatty Acids, PUFA | 28,22 g | — |
| Cholesterol Waxy sterol found in animal foods. The body also makes its own; dietary cholesterol has a limited effect on blood levels for most people. | 0 mg | 0% |
Vitamins▾
| Nutrient | Amount | % DV |
|---|---|---|
| Vitamin A Fat-soluble vitamin essential for vision, immune function, and cell growth. Measured as Retinol Activity Equivalents. Also known as: Retinol Activity Equivalents, RAE | 3 µg | 0% |
| Retinol Preformed vitamin A found in animal foods; the active form used directly by the body. | 0 µg | — |
| Vitamin C Water-soluble antioxidant vitamin required for collagen synthesis, immune function, and iron absorption. Also known as: Ascorbic Acid | 0 mg | 0% |
| Vitamin D Fat-soluble vitamin that regulates calcium absorption and bone health. Also produced in the skin from sunlight. Also known as: Calciferol | 0 µg | 0% |
| Thiamin (B1) B-vitamin required for carbohydrate metabolism and nervous-system function. Also known as: Vitamin B1, Thiamine | 1,16 mg | 97% |
| Riboflavin (B2) B-vitamin involved in energy production and cellular function via the coenzymes FAD and FMN. Also known as: Vitamin B2 | 0,42 mg | 32% |
| Niacin (B3) B-vitamin that contributes to DNA repair and energy metabolism through its coenzymes NAD and NADP. Also known as: Vitamin B3, Nicotinic Acid | 2,28 mg | 14% |
| Pantothenic acid (B5) B-vitamin required for the synthesis of coenzyme A and fatty-acid metabolism. Also known as: Vitamin B5 | 4,03 mg | 81% |
| Vitamin B6 B-vitamin involved in amino-acid metabolism, neurotransmitter synthesis, and hemoglobin formation. Also known as: Pyridoxine | 1,17 mg | 69% |
| Folate (B9) B-vitamin essential for DNA synthesis and cell division; particularly important in early pregnancy. Also known as: Vitamin B9, Folic Acid, Folacin | 160 µg | 40% |
| Vitamin B12 B-vitamin required for red blood cell formation and nervous-system health. Found almost exclusively in animal foods. Also known as: Cobalamin | 0 µg | 0% |
Amino acids▾
| Nutrient | Amount | % DV |
|---|---|---|
| Lysine | 0,53 g | — |
| Leucine | 1,15 g | — |
| Isoleucine | 0,72 g | — |
| Valine | 1,03 g | — |
| Threonine | 0,59 g | — |
| Methionine | 0,28 g | — |
| Phenylalanine | 0,81 g | — |
| Tryptophan | 0,18 g | — |
| Histidine | 0,45 g | — |
| Arginine | 1,75 g | — |
Other▾
| Nutrient | Amount | % DV |
|---|---|---|
| Water Water content of the food. Foods high in water tend to be lower in energy density and support hydration. | 5,62 g | — |
Fatty acid profile
Breakdown of fats per 100 grams
- Saturated10%(3,68 g)
- Monounsaturated13%(4,85 g)
- Polyunsaturated77%(28,22 g)
Household serving sizes
g- oz
- 28 g
Frequently asked questions about Dried Safflower Seed Kernels
How many calories in Dried Safflower Seed Kernels?
Dried Safflower Seed Kernels contains 517 kcal per 100 grams, sourced from USDA FoodData Central.
How much sodium is in Dried Safflower Seed Kernels?
Dried Safflower Seed Kernels contains 3 mg sodium and 0 mg cholesterol per 100 grams, per USDA FoodData Central.
What are the macros in Dried Safflower Seed Kernels?
Per 100 grams, Dried Safflower Seed Kernels contains 16.18 g protein, 34.29 g carbohydrates, and 38.45 g total fat.
Is Dried Safflower Seed Kernels good for keto or low-carb?
Dried Safflower Seed Kernels has 34.3 g carbs per 100 g — typically not a keto or low-carb staple.
Where does Dried Safflower Seed Kernels nutrition data come from?
Nutrition data for Dried Safflower Seed Kernels is sourced from USDA FoodData Central (FDC ID 170558). Browse the underlying record at https://fdc.nal.usda.gov/fdc-app.html#/food-details/170558/nutrients.
Diet compatibility
- Low sodiumUnder 140 mg of sodium per 100 g, the FDA threshold for "low sodium" labeling on packaged foods.
- High ironDelivers at least 20% of the Daily Value for iron per 100 g, helpful for menstruating adults and endurance athletes.
- High potassiumDelivers at least 20% of the Daily Value for potassium per 100 g — supports cardiovascular and electrolyte balance.
- Zero cholesterolContains no measurable cholesterol per 100 g; fits heart-health eating patterns that cap dietary cholesterol.
- VeganContains no animal-derived ingredients per USDA categorization and is compatible with a fully plant-based diet.
- VegetarianFits a lacto-ovo vegetarian pattern: plant foods plus dairy and eggs. Excludes meat, poultry, and seafood.
- Paleo-friendlyFalls within whole-food paleo guidelines: no grains, legumes, dairy, or refined additives in the USDA category.
- Gluten-freeFree of gluten-containing grains (wheat, rye, barley, malt) by USDA categorization. Verify packaging for heavily processed items.
Foods that pair well with Dried Safflower Seed Kernels
Complementary ingredients from related USDA categories — useful starting points when planning a meal around Dried Safflower Seed Kernels.
3 meal ideas using Dried Safflower Seed Kernels
Starter templates matched to Dried Safflower Seed Kernels's nutrient profile. Open the meal-plan generator to turn any of these into a full recipe with shopping list.
- Breakfast
Plant-based breakfast with dried Safflower Seed Kernels
A warm bowl of oats with dried Safflower Seed Kernels, a spoon of almond butter, and seasonal fruit — entirely plant-based and ready in under ten minutes.
- Lunch
Plant-based lunch with dried Safflower Seed Kernels
A warm grain bowl with dried Safflower Seed Kernels, chickpeas, seasonal greens, and lemon-tahini dressing — filling, colourful, and entirely plant-based.
- Dinner
Low-sodium dinner with dried Safflower Seed Kernels
Roast dried Safflower Seed Kernels with olive oil, garlic, and fresh herbs — no added salt — and pair with a simple grain for a dinner under 600 mg of sodium.
Where does this data come from?
Nutrient values are sourced from the USDA FoodData Central database — the U.S. Department of Agriculture's authoritative reference for food composition. Values are averaged across multiple samples to give you a representative reading per 100 grams of edible portion.
Data sourced from USDA FoodData Central (FDC ID: 170558), accessed 2019-04-01.
Published: 2019-04-01
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Use Dried Safflower Seed Kernels in your next meal plan
Melio can build a complete week of meals around Dried Safflower Seed Kernels (or any food in our database), tailored to your macro goals and dietary preferences.
Create a meal plan