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Black salted sunflower seeds (with shell) Calories
Very popular snack, salted and with shell, source of fiber and healthy fats
In season: Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 pack (medium) of Black salted sunflower seeds (with shell) (40 g) has 228 calories. That works out to 570 calories per 100 g. It contains 7.2 g of carbs, 7.8 g of protein, 18.4 g of fat and 3.6 g of fiber. Its 14.8 mg of Vitamin E covers 99% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Black salted sunflower seeds (with shell) Nutrition Facts
Selected: 1 pack (medium) · 40 g
228
KCAL / 40G
Carbs
7.2g
· 3% DV
Protein
7.8g
· 16% DV
Fat
18.4g
· 24% DV
Fiber
3.6g
· 13% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 13% · Protein 14% · Fat 73%
Black salted sunflower seeds (with shell) nutrition facts table · 1 pack (medium) (40 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 228 kcal | |
| Total fat | 18.4 g | 24% |
| Saturated fat | 1.8 g | 9% |
| Trans fat | 0 g | |
| Sodium | 320 mg | 14% |
| Total carbohydrate | 7.2 g | 3% |
| Fiber | 3.6 g | 13% |
| Protein | 7.8 g | 16% |
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 Pack of Black salted sunflower seeds (with shell)?
| Serving | Amount | Calories |
|---|---|---|
| 1 pack (medium) | 40 g | 228 kcal |
| 1 piece (small) | 5 g | 29 kcal |
| 1 pack (small) | 20 g | 114 kcal |
| 1 serving (small) | 25 g | 143 kcal |
| 1 cup (medium) | 30 g | 171 kcal |
| 1 serving (large) | 50 g | 285 kcal |
| 1 cup (large) | 60 g | 342 kcal |
| 1 pack (large) | 80 g | 456 kcal |
| 100 g | 100 g | 570 kcal |
Calculated from 570 calories per 100 g.
Frequently Asked Questions About Black salted sunflower seeds (with shell)
Are black salted sunflower seeds (with shell) safe for dogs?
No, black salted sunflower seeds (with shell) are not a suitable dog treat. The salt can be harmful in excess, and shells may be difficult to digest or cause choking. Keep the seeds out of reach and offer dog-appropriate treats instead.
Are black salted sunflower seeds (with shell) different from striped sunflower seeds?
Yes, black salted sunflower seeds (with shell) have black hulls and are commonly sold as a snack, while striped varieties are often larger and used for eating or bird feed. The hull colour alone does not tell you whether the seed inside is salted.
Can you eat the shells of black salted sunflower seeds (with shell)?
It is best not to eat the shells of black salted sunflower seeds (with shell). They are tough and fibrous rather than a pleasant or digestible part of the snack; crack the hull, eat the kernel, and discard the shell.
How do you open black salted sunflower seeds (with shell) without cracking the kernel?
Hold a black salted sunflower seed (with shell) between your front teeth and apply gentle pressure along the seam until the hull splits. Remove the kernel with your tongue or fingers, and avoid biting hard enough to crush it.
Why are black salted sunflower seeds (with shell) salted on the outside?
Salt is added during or after roasting, and some adheres to the hull of black salted sunflower seeds (with shell). Because you crack and discard the hull, the amount of salt you actually eat can vary, but the snack still contributes sodium.
How should you store black salted sunflower seeds (with shell) after opening?
Keep black salted sunflower seeds (with shell) in a tightly sealed container in a cool, dry place away from sunlight. Limiting exposure to air and moisture helps preserve their crunch and keeps the kernels from developing stale, rancid flavours.
Can black salted sunflower seeds (with shell) go rancid?
Yes, the kernels inside black salted sunflower seeds (with shell) contain oil and can become rancid over time. Discard them if they smell paint-like or taste bitter and stale, and store the opened pack sealed rather than leaving it exposed.
Can black salted sunflower seeds (with shell) be roasted at home?
Yes, you can roast black salted sunflower seeds (with shell) on a baking tray in a moderate oven, stirring occasionally. Watch them closely because the kernels can burn; since they are already salted, additional salt is usually unnecessary.
Are black salted sunflower seeds (with shell) bad for your teeth?
Cracking black salted sunflower seeds (with shell) repeatedly with your teeth can wear or chip enamel, especially if you bite down hard or have dental work. Open them gently with your fingers instead of using your front teeth as a nutcracker.
Are black salted sunflower seeds (with shell) a healthy snack?
Black salted sunflower seeds (with shell) provide fibre and unsaturated fats, but their salt makes portion size worth watching. They can fit into a balanced snack routine; choose an unsalted version if you are trying to reduce sodium.
Black salted sunflower seeds (with shell) Vitamins & Minerals
Vitamins
Vitamin E
14.8mg · 99% DV
Biotin
26.4µg · 88% DV
B1
0.6mg · 50% DV
B6
0.52mg · 31% DV
Minerals
Copper
0.72mg · 80% DV
Selenium
21µg · 38% DV
Phosphorus
264mg · 38% DV
Manganese
0.8mg · 35% DV
Sodium
320mg · 14% DV
Potassium ⭐
340mg · 10% DV
Black salted sunflower seeds (with shell) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Black salted sunflower seeds (with shell)
To burn the 228 calories in 1 pack (medium) (40 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 salted sunflower seeds (with shell)?
Black salted sunflower seeds (with shell) are sunflower seeds seasoned with salt and sold in their shells, often roasted. To eat them, crack the shell with your teeth, take out the kernel and discard the shell.
They have a savoury, nutty taste, with a crisp shell and a tender centre. They’re a familiar snack in sunflower-growing regions and are also enjoyed around the world while watching sport, travelling or sharing a drink. The kernels provide fibre and healthy fats, but the snack is energy-dense; a 100 g portion contains 570 calories. For a lighter, less salty option, choose unsalted seeds and serve a small bowl rather than eating straight from the pack.
How Nutritious Is Black salted sunflower seeds (with shell)?
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
Medium
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 salted sunflower seeds (with shell) 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 salted sunflower seeds (with shell) Contain Allergens?
No known major allergens
Which Diets Is Black salted sunflower seeds (with shell) Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Black salted sunflower seeds (with shell) Fat Profile
SATURATED
1.8g
MONOUNSATURATED
7.4g
POLYUNSATURATED
9g
Omega 6:3 ratio 306.7:1
Above the ideal 4:1 (306.7:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.