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Safflower seeds (Kardi): Nutrition and who it suits

Safflower seeds are a good choice for diabetes, and fine in a portion for weight loss, PCOS and menopause. 100 g has 473 kcal, 17.7 g of protein and 13.5 g of fibre. One serving is a small handful (15 g), about 71 kcal.

Numbers worked out by Poshan Labs from IFCT 2017 (ICMR-NIN), using the rules on How the ratings work. Last updated 26 October 2026.

Nutrition per 100 g

NutrientPer 100 g
Energy473 kcal
Protein17.7 g
Carbohydrate30.2 g
Fibre13.5 g
Sugars2.7 g
Fat30.9 g
Magnesium321 mg
Folate82.4 µg
Zinc3.9 mg

Where its calories come from

15%26%59%
  • Protein 15%
  • Carbohydrate 26%
  • Fat 59%

Worked out from the protein, carbohydrate and fat above, at 4, 4 and 9 kcal a gram.

How many calories in one serving of safflower seeds?

About 71 kcal for a small handful (15 g), and about 142 kcal if you have two.

One serving, against your day

How much of an adult woman's daily need one serving (15 g) fills.

13%Magnesium
48.1 mg
6%Protein
2.6 g
6%Folate
12.4 µg
4%Zinc
0.6 mg
3%Calcium
31.6 mg
3%Potassium
82.5 mg

Source

Source: Indian Food Composition Tables 2017, National Institute of Nutrition (ICMR), food code H019. Daily need is from ICMR-NIN Nutrient Requirements for Indians 2020, adult woman, moderate activity.

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Are safflower seeds good for weight loss, PCOS, diabetes and menopause?

Weight loss

Eat in moderation

A small handful (15 g) is about 71 kcal, so keep it to that.

PCOS and PCOD

Eat in moderation

A small handful (15 g) is about 71 kcal, so keep it to that.

Diabetes

Good choice

Only 4.5 g of carbohydrate in a 15 g serving.

Menopause

Fine as part of a meal

32 mg of calcium and 2.6 g of protein in a 15 g serving, not enough to call it a good source, but fine as part of a meal.

Weight loss and PCOSEat in moderationA small handful (15 g) is about 71 kcal, so keep it to that.
DiabetesGood choiceOnly 4.5 g of carbohydrate in a 15 g serving.
MenopauseFine as part of a meal32 mg of calcium and 2.6 g of protein in a 15 g serving, not enough to call it a good source, but fine as part of a meal.

These ratings come from the numbers alone. On a free call, Puja looks at what fits your reports. How the ratings work.

Also called

Bengali: Kusum; Gujarati: Kusumbo; Hindi: Kardi; Kannada: Kusambe; Malayalam: Karadi; Marathi: Karadi; Tamil: Sendurkan vidhai; Telugu: Kusuma ginzalu.

Related

Chia seedsHalim seedsFlax seeds (Alsi)Gingelly seeds (Til)Mustard seeds (Rai)Niger seeds (Kala til)

Try the thali calorie calculator or the protein calculator.

Words on this page: fibreproteincalorieglycemic index

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