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Black roasted sunflower seeds Calories
Black roasted sunflower seeds
In season: Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Black roasted sunflower seeds (140 g) has 798 calories. That works out to 570 calories per 100 g. It contains 25.2 g of carbs, 29.4 g of protein, 68.6 g of fat and 12.6 g of fiber. Its 50.8 mg of Vitamin E covers 339% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.
Black roasted sunflower seeds Nutrition Facts
Selected: 1 cup (medium) · 140 g
798
KCAL / 140G
Carbs
25.2g
· 9% DV
Protein
29.4g
· 59% DV
Fat
68.6g
· 88% DV
Fiber
12.6g
· 45% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 12% · Protein 14% · Fat 74%
Black roasted sunflower seeds nutrition facts table · 1 cup (medium) (140 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 798 kcal | |
| Total fat | 68.6 g | 88% |
| Saturated fat | 6.3 g | 32% |
| Trans fat | 0 g | |
| Sodium | 728 mg | 32% |
| Total carbohydrate | 25.2 g | 9% |
| Fiber | 12.6 g | 45% |
| Protein | 29.4 g | 59% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Cup of Black roasted sunflower seeds?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 140 g | 798 kcal |
| 1 tablespoon (whole) | 8 g | 46 kcal |
| 1 serving (medium) | 30 g | 171 kcal |
| 1 pack (mini) | 50 g | 285 kcal |
| 1 cup (small) | 80 g | 456 kcal |
| 100 g | 100 g | 570 kcal |
| 1 pack (medium) | 100 g | 570 kcal |
| 1 cup (large) | 180 g | 1026 kcal |
| 1 pack (large) | 200 g | 1140 kcal |
Calculated from 570 calories per 100 g.
Frequently Asked Questions About Black roasted sunflower seeds
Are black roasted sunflower seeds eaten with the shell?
Usually, black roasted sunflower seeds are eaten by cracking the shell and eating the kernel inside. Spit out the shell rather than swallowing it; the tough hull is not meant to be eaten and can be difficult to digest.
How do you open black roasted sunflower seeds without hurting your teeth?
Use your fingers or place a seed between your teeth and crack it gently, rather than biting down hard. Repeatedly forcing open black roasted sunflower seeds with your front teeth can wear enamel or chip a tooth.
What is the difference between black and striped sunflower seeds?
Black sunflower seeds and striped sunflower seeds come from different sunflower varieties. Black seeds are often associated with oilseed varieties, while striped seeds are commonly sold for snacking; size, shell thickness, and kernel yield can vary.
Can you roast black sunflower seeds at home?
Yes, you can roast black sunflower seeds at home in a pan or oven. Spread them in a single layer, stir or shake them often to prevent scorching, and let them cool before eating—the seeds become crisper as they cool.
Do you need to wash black roasted sunflower seeds before eating them?
No, ready-roasted black sunflower seeds do not need washing. Water can soften their crunchy texture. If you are preparing raw seeds for roasting, rinse them first if needed, then dry them thoroughly so they roast instead of steaming.
How should you store black roasted sunflower seeds so they stay crunchy?
Keep black roasted sunflower seeds in an airtight container in a cool, dry place away from sunlight. Moisture softens them, while heat and air can make their natural oils turn rancid. Seal the package again promptly after serving.
Are black roasted sunflower seeds the same as black oil sunflower seeds?
Not necessarily. “Black oil sunflower seeds” usually refers to a small, thin-shelled variety grown mainly for its oil, while black roasted sunflower seeds describes a roasted snack. Check that seeds sold for birds are food-grade before eating them.
Can you use black roasted sunflower seeds as bird food?
Only if the seeds are suitable for birds and have no added salt, seasoning, or spoilage. Snack seeds may be salted or otherwise prepared for people, so they are not automatically a good substitute for bird-feed sunflower seeds.
Can black roasted sunflower seeds cause constipation?
Swallowing the shells of black roasted sunflower seeds can contribute to digestive discomfort, including constipation, because the hulls are tough and indigestible. Eat the kernels and discard the shells, especially if you tend to swallow them while snacking.
Do black roasted sunflower seeds go bad?
Yes, black roasted sunflower seeds can go stale or rancid because they contain oil. A bitter or paint-like smell and unpleasant taste are signs to discard them; airtight, cool, dry storage helps preserve their flavor and crunch.
Black roasted sunflower seeds Vitamins & Minerals
Vitamins
Vitamin E
50.82mg · 339% DV
Biotin
92.4µg · 308% DV
B1
2.1mg · 175% DV
B6
1.82mg · 107% DV
Minerals
Copper
2.52mg · 280% DV
Selenium
74µg · 135% DV
Phosphorus
924mg · 132% DV
Manganese
2.8mg · 122% DV
Sodium
728mg · 32% DV
Potassium ⭐
903mg · 27% DV
Black roasted sunflower seeds Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Black roasted sunflower seeds
To burn the 798 calories in 1 cup (medium) (140 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Black roasted sunflower seeds?
Black roasted sunflower seeds are sunflower seeds roasted until crisp, often sold in their shells, which you crack open as you eat. Their flavour is nutty and toasty, with a satisfying crunch; seasoning and salt levels vary by product. They are popular for leisurely snacking in sunflower-growing regions and are also familiar to many English-speaking snackers as a companion for watching a game or sharing with friends.
They are energy-dense, with plenty of unsaturated fat, some protein and fibre; a 100 g portion has 49 g of fat. Enjoy them by the handful rather than treating a large bowl as a single serving, and pair them with fruit or other lighter snacks if you want a more balanced spread.
How Nutritious Is Black roasted sunflower seeds?
Nutrient density
High
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
High
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Black roasted sunflower seeds Processed?
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Black roasted sunflower seeds Contain Allergens?
No known major allergens
Which Diets Is Black roasted sunflower seeds Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Black roasted sunflower seeds Fat Profile
SATURATED
6.3g
MONOUNSATURATED
22.4g
POLYUNSATURATED
33.6g
Omega 6:3 ratio 230:1
Above the ideal 4:1 (230:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.