Seeds, Sunflower seed kernels, Dry roasted
Pregnancy nutrients in 100 g
100 g gives about 48% of daily zinc, 42% of daily vitamin B-6 and 40% of daily folate needed in pregnancy.
- Zinc 5.29 mg
- Vitamin B-6 0.8 mg
- Folate (DFE) 237 mcg
- Potassium 850 mg
- Protein 19.33 g
- Riboflavin 0.24 mg
- Iron 3.8 mg
- Choline 55.1 mg
- Calcium 70 mg
- Vitamin C 1.4 mg
- DHA 0 g
- Vitamin B-12 0 mcg
- Vitamin D 0 IU
Show full nutrient table
| Nutrient | In 100 g | Daily reference |
|---|---|---|
| Calcium | 70 mg | 1000 mg |
| Choline | 55.1 mg | 450 mg |
| DHA | 0 g | 0.3 g |
| Folate (DFE) | 237 mcg | 600 mcg |
| Iron | 3.8 mg | 27 mg |
| Potassium | 850 mg | 2900 mg |
| Protein | 19.33 g | 70 g |
| Riboflavin | 0.24 mg | 1.4 mg |
| Vitamin B-12 | 0 mcg | 2.6 mcg |
| Vitamin B-6 | 0.8 mg | 1.9 mg |
| Vitamin C | 1.4 mg | 85 mg |
| Vitamin D | 0 IU | 600 IU |
| Zinc | 5.29 mg | 11 mg |
Pregnancy guidance
RecommendedDry roasted sunflower seed kernels are recommended as an accessible, nutrient-dense snack in pregnancy. They provide dietary folate, plant protein, vitamin E, and zinc without extra frying oils. Pick unsalted options whenever possible to avoid excess sodium retention and swelling. Enjoy a small handful alongside an apple or mixed into hot oatmeal.
Sources: ACOG · USDA MyPlate
How to read this
During pregnancy you need more of certain nutrients each day, like folate, iron and choline. Each bar shows how much of that daily amount 100 g of Seeds, Sunflower seed kernels, Dry roasted provides. 100% means 100 g alone covers the whole day; smaller numbers show its share. A ✓ marks 100% or more.