Calories in Seeds, safflower seed kernels, dried
Generic food Dried or dry Nuts and Seeds
Seeds, safflower seed kernels, dried contains 517 kcal per 100 g. A typical serving of 1 oz (28.4 g) provides about 147 kcal.
Roughly 63% of its calories come from fat, with 25% from carbohydrates and 12% from protein (estimated with general energy factors).
That is close to the median for nut and seed products on FoodFactly (574 kcal per 100 g).
100 g provides 194% of the Daily Value for copper, 97% of the Daily Value for Thiamin (B1) and 88% of the Daily Value for manganese.
These values are for the dried or dry food. Raw and other preparations have their own values, listed separately below.
The data comes from USDA FoodData Central: SR Legacy.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 517 kcal | |
| Total fat ? | 38.5 g | 49% |
| Saturated fat ? | 3.7 g | 18% |
| Cholesterol Z | 0 mg | 0% |
| Sodium ? | 3 mg | 0.1% |
| Total carbohydrates C | 34.3 g | 12% |
| Dietary fiber | not reported | |
| Total sugars | not reported | |
| Protein ? | 16.2 g | 32% |
| Vitamin A ? | 3 µg | 0.3% |
| Vitamin C ? | 0 mg | 0% |
| Vitamin D Z | 0 µg | 0% |
| Thiamin (B1) ? | 1.2 mg | 97% |
| Riboflavin (B2) ? | 0.42 mg | 32% |
| Niacin (B3) ? | 2.3 mg | 14% |
| Pantothenic acid (B5) ? | 4 mg | 81% |
| Vitamin B6 ? | 1.2 mg | 69% |
| Folate (B9) C | 160 µg | 40% |
| Vitamin B12 Z | 0 µg | 0% |
| Calcium ? | 78 mg | 6% |
| Iron ? | 4.9 mg | 27% |
| Magnesium ? | 353 mg | 84% |
| Phosphorus ? | 644 mg | 52% |
| Potassium ? | 687 mg | 15% |
| Zinc ? | 5.1 mg | 46% |
| Copper ? | 1.7 mg | 194% |
| Manganese ? | 2 mg | 88% |
% DV: percent of the FDA Daily Value for adults (reference amounts). Letters show how each value was obtained: M measured, C calculated, L label, Z assumed zero, I imputed. Vitamins and minerals not listed were not reported by the source.
Nutritional breakdown
- Protein 12%
- Carbohydrates 25%
- Fat 63%
Approximate share of calories, using general energy factors (4 kcal/g protein and carbohydrate, 9 kcal/g fat, 7 kcal/g alcohol).
Vitamins and minerals, % Daily Value per 100 g
Nutritional insights
- Protein16.2 gabove the median for nut and seed products (median 16.1 g)
- Fat38.5 gbelow the median for nut and seed products (median 48.8 g)
- Saturated fat3.7 gbelow the median for nut and seed products (median 5.6 g)
- Sodium3 mgin the lowest quarter of nut and seed products (median 18 mg)
- Protein per 100 kcal3.1 gprotein density, useful for comparing foods with different calorie levels
- Water5.6 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat ? | 4.8 g |
|---|---|
| Polyunsaturated fat ? | 28.2 g |
Amino acids (18)
| Tryptophan ? | 0.18 g |
|---|---|
| Threonine ? | 0.59 g |
| Isoleucine ? | 0.72 g |
| Leucine ? | 1.2 g |
| Lysine ? | 0.53 g |
| Methionine ? | 0.28 g |
| Cystine ? | 0.31 g |
| Phenylalanine ? | 0.81 g |
| Tyrosine ? | 0.53 g |
| Valine ? | 1 g |
| Arginine ? | 1.7 g |
| Histidine ? | 0.45 g |
| Alanine ? | 0.77 g |
| Aspartic acid ? | 1.8 g |
| Glutamic acid ? | 3.7 g |
| Glycine ? | 1 g |
| Proline ? | 0.73 g |
| Serine ? | 0.81 g |
Individual fatty acids (7)
| Linoleic acid (omega-6, 18:2) ? | 28.1 g |
|---|---|
| SFA 14:0 ? | 0.035 g |
| SFA 16:0 ? | 2.6 g |
| SFA 18:0 ? | 0.92 g |
| MUFA 18:1 ? | 4.8 g |
| PUFA 18:3 ? | 0.11 g |
| MUFA 16:1 ? | 0.037 g |
Carotenoids (2)
| Retinol Z | 0 µg |
|---|---|
| Vitamin D (D2 + D3), International Units Z | 0 IU |
Other components (6)
| Water ? | 5.6 g |
|---|---|
| Ash ? | 5.5 g |
| Energy ? | 2,163 kJ |
| Vitamin A, IU ? | 50 IU |
| Folic acid Z | 0 µg |
| Folate, food ? | 160 µg |
Other forms of Seeds
Raw, cooked, dried and processed versions are separate records with their own measured values.
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Seeds, sisymbrium sp. seeds, whole, dried Dried or dry | 318 | 12.1 g | 58.3 g | 4.6 g |
| Seeds, lotus seeds, raw Raw | 89 | 4.1 g | 17.3 g | 0.53 g |
| Seeds, sunflower seed kernels, oil roasted, with salt added Cooked | 592 | 20.1 g | 22.9 g | 51.3 g |
| Seeds, sunflower seed kernels, toasted, with salt added Cooked | 619 | 17.2 g | 20.6 g | 56.8 g |
| Seeds, sunflower seed butter, with salt added | 617 | 17.3 g | 23.3 g | 55.2 g |
| Seeds, pumpkin and squash seeds, whole, roasted, with salt added Cooked | 446 | 18.6 g | 53.8 g | 19.4 g |
| Seeds, sesame butter, tahini, type of kernels unspecified | 592 | 17.4 g | 21.5 g | 53 g |
| Seeds, sesame butter, tahini, from unroasted kernels (non-chemically removed seed coat) | 607 | 18 g | 17.9 g | 56.4 g |
| Seeds, watermelon seed kernels, dried Dried or dry | 557 | 28.3 g | 15.3 g | 47.4 g |
| Seeds, sesame butter, tahini, from raw and stone ground kernels Raw | 570 | 17.8 g | 26.2 g | 48 g |
| Seeds, sesame seed kernels, dried (decorticated) Dried or dry | 631 | 20.5 g | 11.7 g | 61.2 g |
| Flaxseed | 534 | 18.3 g | 28.9 g | 42.2 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Foods with a similar nutritional profile
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Cashew nuts, raw Raw | 553 | 18.2 g | 30.2 g | 43.9 g |
| Nuts, acorns, dried Dried or dry | 509 | 8.1 g | 53.7 g | 31.4 g |
| Nuts, cashew nuts, dry roasted, with salt added Cooked | 574 | 15.3 g | 32.7 g | 46.4 g |
| Nuts, cashew nuts, dry roasted, without salt added Cooked | 574 | 15.3 g | 32.7 g | 46.4 g |
| Cashews, NFS | 574 | 15.3 g | 32.7 g | 46.4 g |
| Cashews, unroasted | 574 | 15.3 g | 32.7 g | 46.4 g |
| Cashews, salted | 578 | 14.7 g | 31.4 g | 47.5 g |
| Nuts, beechnuts, dried Dried or dry | 576 | 6.2 g | 33.5 g | 50 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Frequently asked questions
How many calories are in dried or dry seeds?
100 g of dried or dry seeds has 517 kcal. 1 oz (28.4 g): about 147 kcal.
Is dried or dry seeds high in protein?
Dried or dry seeds contains 16.2 g of protein per 100 g (32% of the 50 g Daily Value), or 4.6 g in 1 oz (28.4 g). About 12% of its calories come from protein. Compared with other nut and seed products, that is above the median (median 16.1 g).
How many carbs are in dried or dry seeds?
Dried or dry seeds has 34.3 g of total carbohydrates per 100 g.
How much fat is in dried or dry seeds?
Dried or dry seeds contains 38.5 g of fat per 100 g, of which 3.7 g is saturated (18% of the Daily Value).
What vitamins and minerals does dried or dry seeds contain?
Per 100 g, the most notable amounts relative to the Daily Value are copper (194% DV), Thiamin (B1) (97% DV), manganese (88% DV), magnesium (84% DV) and Pantothenic acid (B5) (81% DV). The full list is in the vitamins and minerals table above.
How much sodium is in dried or dry seeds?
100 g contains 3 mg of sodium, 0.1% of the 2,300 mg Daily Value.
Does seeds have the same nutrition dried or dry and raw?
No. Per 100 g, seeds, safflower seed kernels, dried has 517 kcal, while seeds, lotus seeds, raw has 89 kcal. Processing changes the water content, so always use the record that matches how you weigh the food.
Where does this nutrition data come from?
From USDA FoodData Central: SR Legacy, record dated April 1, 2019. FoodFactly last checked it on November 6, 2026. Each value above shows whether it was measured, calculated or taken from a label.
Source of the nutrition information
- USDA FoodData Central: SR Legacy, record 170558. License: CC0 1.0 (U.S. public domain). Source record dated April 1, 2019. Imported November 6, 2026.
Last updated: . Data quality score: 90/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.