Nuts And Seeds • Deep Nutrition Analytics
Seeds, safflower seed kernels, dried
As a recognized nuts and seeds, Seeds, safflower seed kernels, dried delivers 516 calories per 100g, with energy primarily anchored by fat (38.4g) to support daily activity. Remarkably, just 100g supplies an outstanding 194% DV of Copper (1.75 mg), ranking it among the most concentrated natural sources. Despite a higher energy concentration (5.2 kcal/g), it delivers substantial micronutrient density to support nutrient-dense meal planning.
- Protein
- 16.2 g
- Carbohydrates
- 34.3 g
- Fat
- 38.4 g
Lipid & Energy Density Profile
Seeds, safflower seed kernels, dried is an energy-rich food packing 38.4g of total lipids (67% of calories). It provides sustained satiety and aids in the biological absorption of fat-soluble vitamins (A, D, E, and K).
Nutritional Highlights & Outliers
Potassium Rich
Supplies 687 mg of dietary potassium (15% DV), promoting healthy blood pressure regulation and neuromuscular fluid balance.
Iron Rich
Provides 4.9 mg of dietary iron (27% DV), contributing directly to systemic oxygen transport and hemoglobin maintenance.
Serving calculator
Complete Nutrition Profile (per 100 g)
Macronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Energy | 2160 kJ |
| Protein | 16.2 g |
| Total lipid (fat) | 38.4 g |
| Carbohydrate, by difference | 34.3 g |
| Energy | 517 kcal |
Micronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Copper | 1.8 mg |
| Manganese | 2 mg |
| Magnesium | 353 mg |
| Vitamin B6 | 1.2 mg |
| Phosphorus | 644 mg |
Vitamins
| Nutrient | Amount per 100 g |
|---|---|
| Vitamin A, RAE | 3 µg |
| Vitamin A, IU | 50 IU |
| Vitamin B-6 | 1.2 mg |
Minerals
| Nutrient | Amount per 100 g |
|---|---|
| Iron, Fe | 4.9 mg |
| Magnesium, Mg | 353 mg |
| Phosphorus, P | 644 mg |
| Sodium, Na | 3 mg |
| Copper, Cu | 1.8 mg |
| Manganese, Mn | 2 mg |
| Calcium, Ca | 78 mg |
| Potassium, K | 687 mg |
| Zinc, Zn | 5 mg |
Other nutrients
| Nutrient | Amount per 100 g |
|---|---|
| Folate, DFE | 160 µg |
| Ash | 5.5 g |
| Thiamin | 1.2 mg |
| Riboflavin | 0.4 mg |
| Folate, total | 160 µg |
| Folate, food | 160 µg |
| Tryptophan | 0.2 g |
| Threonine | 0.6 g |
| Methionine | 0.3 g |
| Phenylalanine | 0.8 g |
| Tyrosine | 0.5 g |
| Alanine | 0.8 g |
| Glutamic acid | 3.7 g |
| Glycine | 1 g |
| Proline | 0.7 g |
| Fatty acids, total saturated | 3.7 g |
| SFA 14:0 | 0 g |
| MUFA 16:1 | 0 g |
| Water | 5.6 g |
| Niacin | 2.3 mg |
| Pantothenic acid | 4 mg |
| Isoleucine | 0.7 g |
| Leucine | 1.1 g |
| Lysine | 0.5 g |
| Cystine | 0.3 g |
| Valine | 1 g |
| Arginine | 1.8 g |
| Histidine | 0.5 g |
| Aspartic acid | 1.8 g |
| Serine | 0.8 g |
| SFA 16:0 | 2.6 g |
| SFA 18:0 | 0.9 g |
| MUFA 18:1 | 4.8 g |
| PUFA 18:2 | 28.1 g |
| PUFA 18:3 | 0.1 g |
| Fatty acids, total monounsaturated | 4.8 g |
| Fatty acids, total polyunsaturated | 28.2 g |
Common serving sizes
- oz28 g
Compare Seeds, safflower seed kernels, dried with Category Peers
Seeds, sesame flour, high-fat vs Seeds, safflower seed kernels, dried
Compared to Seeds, sesame flour, high-fat, Seeds, safflower seed kernels, dried has 47% less protein and 2% lower calories per 100g.
Seeds, safflower seed kernels, dried vs Nuts, acorns, dried
Compared to Nuts, acorns, dried, Seeds, safflower seed kernels, dried has 100% more protein and 1% higher calories per 100g.
Frequently Asked Questions
How many calories are in Seeds, safflower seed kernels, dried?
A standard 100-gram serving of Seeds, safflower seed kernels, dried contains 516 calories (2159 kJ), alongside 16.2g of protein, 34.3g of carbohydrates, and 38.4g of fat.
In common serving sizes:- 28g (oz): ~146 kcal
Is Seeds, safflower seed kernels, dried suitable for a keto or low-carb diet?
No, it is generally not ideal for strict keto. With 34.3g of net carbs per 100g (34.3g total carbs minus -g fiber), consuming Seeds, safflower seed kernels, dried will quickly use up a substantial portion of your daily keto carbohydrate allowance.
What are the main vitamins and minerals found in Seeds, safflower seed kernels, dried?
According to MicroNutritious deep analytics of USDA laboratory data, the most significant micronutrients in a 100g serving of Seeds, safflower seed kernels, dried are:
- Copper: 1.75 mg (194% of your daily value)
- Manganese: 2.01 mg (87% of your daily value)
- Magnesium: 353 mg (84% of your daily value)
Values are standardized against FDA Daily Values for a 2,000 calorie diet.
Data source: USDA FoodData Central, SR Legacy (FDC ID 170558).