Seeds, safflower seed kernels, dried
FDC 170558oz (28 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 57 · -8 vs Nuts & seeds medianDried safflower seed kernels score 57 of 100, a Fair rating that ranks 37th of 60 in the nuts and seeds category, below the median score of 65. Magnesium leads the profile at 84% DV, with protein at 32% DV, iron at 27% DV, and potassium adding a further 15% DV.
Safflower kernels are eaten roasted as a snack or pressed for their oil, and a serving carries a dense 517 calories per 100 g, so portions tend to stay small. Nothing in the data flags a specific limit here, though raw ginkgo nuts score higher in the same category for those weighing alternatives.
See how this score is calculated, build a plate around seeds, or compare it with another food.
Source: USDA FoodData Central · Public domain
Percent of calories derived by NutriVerdict from USDA grams
Nutrition facts
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 517 kcal | 26% |
| Total fat | 38 g | 49% |
| Saturated fat | 3.7 g | 18% |
| Cholesterol | 0 mg | 0% |
| Sodium | 3 mg | 0% |
| Carbohydrate | 34 g | 12% |
| Dietary fiber | - | |
| Sugars | - | |
| Protein | 16 g | 32% |
| Potassium | 687 mg | 15% |
| Calcium | 78 mg | 6% |
| Iron | 4.9 mg | 27% |
| Magnesium | 353 mg | 84% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 3 µg | 0% |
| Vitamin E | - |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 145 kcal | 7% |
| Total fat | 11 g | 14% |
| Saturated fat | 1 g | 5% |
| Cholesterol | 0 mg | 0% |
| Sodium | 0.84 mg | 0% |
| Carbohydrate | 9.6 g | 3% |
| Dietary fiber | - | |
| Sugars | - | |
| Protein | 4.5 g | 9% |
| Potassium | 192 mg | 4% |
| Calcium | 22 mg | 2% |
| Iron | 1.4 mg | 8% |
| Magnesium | 99 mg | 24% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 0.84 µg | 0% |
| Vitamin E | - |
Source: USDA FoodData Central · Public domain
FDC 170558Original analysis by NutriVerdict
What it is rich in
Nutrients supplying at least 10% of the Daily Value per 100 grams. 20% or more is an excellent source.
Original analysis by NutriVerdict
Versus the nuts & seeds median
Original analysis by NutriVerdict
More nutrient-dense swaps
Foods in the same category that score higher on nutrient density.
Nuts, ginkgo nuts, rawDensity 57 vs 57Seeds, sesame seed kernels, dried (decorticated)Density 57 vs 57Nuts, ginkgo nuts, driedDensity 58 vs 57Original analysis by NutriVerdict
In the kitchen and how to use it
Dried safflower seed kernels are small, crunchy seeds most often eaten roasted and salted as a snack, similar in size and eating style to sunflower seeds, or pressed for their oil, which is the more common commercial use of the safflower plant. As a snack food, they're typically shelled or already hulled and eaten by the handful, or scattered over salads and granola for extra crunch and a mild, nutty flavor.
Store shelled kernels in an airtight container in the fridge or freezer to slow the fat from turning rancid, since they're fat-dense at 38.4 grams per 100 grams. A one-ounce (28-gram) serving falls in calorie-dense territory at 517 calories per 100 grams, so a small handful goes a long way as a snack or salad topping rather than a food eaten by the cupful. Per 100 grams they carry 84% DV magnesium, 32% DV protein (16.2 grams), and 27% DV iron, alongside just 3 milligrams of sodium, making a modest handful a naturally low-sodium way to add crunch and minerals to a snack mix or salad.
Frequently asked questions about seeds
How many calories are in dried safflower seed kernels?
They're calorie-dense at 517 calories per 100 grams.
Are safflower seed kernels a good source of magnesium?
Yes, 100 grams provides 84% DV magnesium along with 32% DV protein and 27% DV iron.
How are safflower seed kernels eaten?
Most often roasted and salted as a snack, similar to sunflower seeds, or scattered over salads and granola.