VeganVegetables
Safflower Seeds
Nutrition Facts Per 100g
Also known as: KUSUM BEEJ
Safflower Seeds is a commonly used vegetable in Indian cooking. At just 517 kcal per 100g with 30.7g of dietary fiber per 100g, it fits easily into calorie-conscious meals. It is a notable source of Polyunsaturated Fat (PUFA) (approximately 463% of a typical adult's daily needs) and Vitamin E (approximately 227% of a typical adult's daily needs). Below is the complete nutritional profile of Safflower Seeds per 100g serving.
Nutrition Summary
517kcalCalories
16.2gProtein
34.3gCarbs
38.5gFat
30.7gFiber
Micronutrients
High in:Vitamin EThiamin (B1)ZincPhosphorusMagnesium
Calcium78.0 mg(8%)
Iron4.9 mg(38%)
Zinc5.5 mg(58%)
Potassium687 mg(23%)
Sodium3.0 mg(1%)
Magnesium150 mg(42%)
Phosphorus300 mg(43%)
Thiamin (B1)1.2 mg(101%)
Riboflavin (B2)0.4 mg(30%)
Niacin (B3)1.7 mg(11%)
Vitamin C0 mg(0%)
Vitamin A0 µg(0%)
Folate (B9)40.0 µg(10%)
Vitamin B60.3 mg(23%)
Vitamin B120 µg(0%)
Vitamin D0 µg(0%)
Vitamin E34.1 mg(227%)
Fat Breakdown4
MUFA5.4 g
PUFA27.8 g
Omega-30.1 g
Omega-627.7 g
Limit These2
Saturated Fat3.3 g
Cholesterol0 mg
Common Serving Sizes
1 tsp4g
21 kcal0.6g protein
1 tbsp10g
52 kcal1.6g protein
100 g100g
517 kcal16.2g protein