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

Protein 13% Carbs 27% Fat 67%

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

36%

PUFA27.8 g

463%

Omega-30.1 g

Omega-627.7 g

191%

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

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About this data

These nutrition facts come from mealPlan.fit, practice-management software for dietitians and nutritionists in India. Values are based on the Indian Food Composition Tables (IFCT) and compared against ICMR 2020 RDAs. Dietitians use mealPlan.fit to analyse Indian meals on this same ingredient data, draft weekly meal plans with AI, and share plans with clients on WhatsApp.

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