USDA reference food · Nut and Seed Products
Seeds, safflower seed kernels, dried
1 oz of seeds, safflower seed kernels, dried (28.35 g) has 150 calories, 5g of protein, 11g of fat and 0mg of sodium (USDA FoodData Central, SR Legacy, FDC 170558).
FoodData Central 170558, SR Legacy, in the April 30, 2026 release; USDA record.
Nutrition Facts
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. Protein % DV here is not corrected for protein quality.
USDA values per 100 g (SR Legacy), scaled to the portion. Check the USDA record.
- Protein per 100 g
- 16.2g
- more than 65% of 8,218 USDA reference foods
- Calories per 100 g
- 517
- more than 95% of reference foods
- Fiber per 100 g
- 0g
What a portion gives you
Ticks: 5% of the Daily Value (FDA: low) and 20% (high)
Source: USDA FoodData Central, SR Legacy (FDC 170558); FDA Daily Values, 21 CFR 101.9.
Also rich in
- Copper0.5 mg in 1 oz (28.35 g), 55% of the Daily Value
- Thiamin0.3 mg in 1 oz (28.35 g), 27% of the Daily Value
- Manganese0.6 mg in 1 oz (28.35 g), 25% of the Daily Value
- Magnesium100 mg in 1 oz (28.35 g), 24% of the Daily Value
- Vitamin B60.3 mg in 1 oz (28.35 g), 20% of the Daily Value
- Phosphorus183 mg in 1 oz (28.35 g), 15% of the Daily Value
- Zinc1.4 mg in 1 oz (28.35 g), 13% of the Daily Value
- Folate45 µg DFE in 1 oz (28.35 g), 11% of the Daily Value
Source: USDA FoodData Central (FDC 170558), every nutrient the record reports; FDA Daily Values, 21 CFR 101.9.
Where the calories come from: 25% carbohydrate, 63% fat and 12% protein (4 calories a gram of protein or carbohydrate, 9 of fat).
Where it sits among USDA reference foods
| Per 100 g | This food | Share with less |
|---|---|---|
| Calories | 517 | 95% |
| Protein | 16.2 g | 65% |
| Total fat | 38.5 g | 95% |
| Carbohydrate | 34.3 g | 79% |
| Sodium | 3.00 mg | 8% |
Source: USDA FoodData Central, SR Legacy and Foundation Foods: the 8,112 to 8,218 reference foods that report each value; the share of them with less per 100 g.
Every nutrient in this record (58)
The portion is 1 oz (28.35 g); % DV is for that portion.
Energy, macronutrients and sugars (10)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Protein | 4.59 g | 16.2 g | 9% |
| Total lipid (fat) | 10.9 g | 38.5 g | 14% |
| Carbohydrate, by difference | 9.72 g | 34.3 g | 4% |
| Ash | 1.55 g | 5.47 g | |
| Energy | 147 kcal | 517 kcal | |
| Water | 1.59 g | 5.62 g | |
| Cholesterol | 0 mg | 0 mg | 0% |
| Fatty acids, total saturated | 1.04 g | 3.68 g | 5% |
| Fatty acids, total monounsaturated | 1.37 g | 4.85 g | |
| Fatty acids, total polyunsaturated | 8.00 g | 28.2 g |
Minerals (9)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Calcium, Ca | 22.1 mg | 78.0 mg | 2% |
| Iron, Fe | 1.39 mg | 4.90 mg | 8% |
| Magnesium, Mg | 100 mg | 353 mg | 24% |
| Phosphorus, P | 183 mg | 644 mg | 15% |
| Potassium, K | 195 mg | 687 mg | 4% |
| Sodium, Na | 0.85 mg | 3.00 mg | 0% |
| Zinc, Zn | 1.43 mg | 5.05 mg | 13% |
| Copper, Cu | 0.50 mg | 1.75 mg | 55% |
| Manganese, Mn | 0.57 mg | 2.01 mg | 25% |
Vitamins (14)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Retinol | 0 µg | 0 µg | |
| Vitamin A, RAE | 0.85 µg | 3.00 µg | 0% |
| Vitamin D (D2 + D3) | 0 µg | 0 µg | 0% |
| Vitamin C, total ascorbic acid | 0 mg | 0 mg | 0% |
| Thiamin | 0.33 mg | 1.16 mg | 27% |
| Riboflavin | 0.12 mg | 0.41 mg | 9% |
| Niacin | 0.65 mg | 2.28 mg | 4% |
| Pantothenic acid | 1.14 mg | 4.03 mg | |
| Vitamin B-6 | 0.33 mg | 1.17 mg | 20% |
| Folate, total | 45.4 µg | 160 µg | |
| Vitamin B-12 | 0 µg | 0 µg | 0% |
| Folic acid | 0 µg | 0 µg | |
| Folate, food | 45.4 µg | 160 µg | |
| Folate, DFE | 45.4 µg | 160 µg | 11% |
Amino acids (18)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Tryptophan | 0.052 g | 0.18 g | |
| Threonine | 0.17 g | 0.59 g | |
| Isoleucine | 0.20 g | 0.72 g | |
| Leucine | 0.33 g | 1.15 g | |
| Lysine | 0.15 g | 0.53 g | |
| Methionine | 0.081 g | 0.28 g | |
| Cystine | 0.088 g | 0.31 g | |
| Phenylalanine | 0.23 g | 0.81 g | |
| Tyrosine | 0.15 g | 0.53 g | |
| Valine | 0.29 g | 1.02 g | |
| Arginine | 0.50 g | 1.75 g | |
| Histidine | 0.13 g | 0.45 g | |
| Alanine | 0.22 g | 0.77 g | |
| Aspartic acid | 0.51 g | 1.81 g | |
| Glutamic acid | 1.05 g | 3.70 g | |
| Glycine | 0.29 g | 1.01 g | |
| Proline | 0.21 g | 0.73 g | |
| Serine | 0.23 g | 0.81 g |
Fatty acids (7)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| SFA 14:0 | 0.0099 g | 0.035 g | |
| SFA 16:0 | 0.73 g | 2.57 g | |
| SFA 18:0 | 0.26 g | 0.92 g | |
| MUFA 18:1 | 1.36 g | 4.81 g | |
| PUFA 18:2 | 7.96 g | 28.1 g | |
| PUFA 18:3 | 0.031 g | 0.11 g | |
| MUFA 16:1 | 0.010 g | 0.037 g |
Source: USDA FoodData Central, FDC 170558: every value the record reports, per 100 g as USDA gives it and scaled to the portion; Daily Values: 21 CFR 101.9.
Next questions
- Every common food in nut and seed productscalories, protein, fat and carbohydrate side by side
- Foods A to Z
- Compare two foods side by sidecalories, sugar, sodium and protein per 100 g and per portion
Sources for this page
- USDA FoodData Central
- this record and every record it is compared with, April 30, 2026 release. fdc.nal.usda.gov
- FoodData Central documentation
- what branded, SR Legacy, Foundation and survey records are. fdc.nal.usda.gov
- USDA Food and Nutrient Database for Dietary Studies
- survey foods and their household portions. ars.usda.gov
- 21 CFR 101.9, Nutrition labeling of food
- the label format, its rounding and the Daily Values. ecfr.gov
- 21 CFR 101 subpart D, Nutrient content claims
- the FDA thresholds the comparisons count. ecfr.gov
- FDA, How to Understand and Use the Nutrition Facts Label
- the 5% and 20% Daily Value rule. fda.gov