Roasted Sunflower Nutrition Facts: Calories, Macros & Health Benefits
Summary: Roasted Sunflower contains 582 calories, 19.3g protein, 24.1g carbs, and 49.8g fat per one cup (30g). It is a source of saturated fat, calcium, iron.
Nutrition Facts — one cup (30g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 582 kcal | 29% |
| Protein | 19.3g | 39% |
| Carbohydrates | 24.1g | 9% |
| Total Fat | 49.8g | 64% |
| Fiber | 9.0g | 32% |
| Sugar | 2.6g | -- |
| Saturated Fat | 5.2g | 26% |
| Sodium | 3.0mg | 0% |
| Potassium | 0.40mg | 0% |
| Calcium | 129.0mg | 10% |
| Iron | 850.0mg | 4722% |
| Magnesium | 5.3mg | 1% |
| Zinc | 1155.0mg | 10500% |
| Vitamin C | 0.11mg | 0% |
| Vitamin A | 0.25mcg | 0% |
| Vitamin B6 | 7.0mg | 414% |
| Vitamin B12 | 0.80mcg | 33% |
| Folate | 237.0mcg | 59% |
| Vitamin E | 26.1mg | 174% |
| Phosphorus | 3.0mg | 0% |
Is Roasted Sunflower Good for You?
Roasted Sunflower provides 582 calories per one cup (30g) with 19.3g protein, 24.1g carbohydrates, and 49.8g fat. It is a source of saturated fat (26% dv), calcium (10% dv), iron (4722% dv).
Sunflower seeds that have been dry roasted, a popular healthy snack. Baguio region in the Philippines is known for various roasted seeds and nuts.
Key Health Benefits of Roasted Sunflower
- Saturated Fat (26% DV): Supports balanced nutrition when included as part of your daily meals.
- Calcium (10% DV): Supports balanced nutrition when included as part of your daily meals.
- Iron (4722% DV): Supports balanced nutrition when included as part of your daily meals.
- Zinc (10500% DV): Supports balanced nutrition when included as part of your daily meals.
- Vitamin B6 (414% DV): Supports balanced nutrition when included as part of your daily meals.
- Protein: Provides 19.3g protein per serving to support satiety and muscle maintenance.
How to Track Roasted Sunflower Nutrition with Gram
Use Gram to log roasted sunflower and see calories, macros, and micronutrients in context. You can search by name or use AI food scanning to track meals quickly.
Frequently Asked Questions
How many calories are in roasted sunflower?
Roasted Sunflower contains 582 calories per one cup (30g).
How much protein is in roasted sunflower?
Roasted Sunflower provides 19.3g of protein per one cup (30g).
How many carbs are in roasted sunflower?
Roasted Sunflower has 24.1g of carbohydrates per one cup (30g).
Is roasted sunflower good for tracking nutrition?
Yes. Roasted Sunflower can be logged by calories, macros, and micronutrients in the Gram app.
How should I use roasted sunflower in a meal plan?
Use Roasted Sunflower as part of a balanced meal and compare the protein, carbs, and fat values to your daily targets.
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Nutrition data sourced from USDA FoodData Central. Track roasted sunflower and thousands of other foods with the Gram app.