Ready & Packaged Foods
All →Vegetables & Legumes
All →Desserts & Confectionery
All →Meat & Protein
All →Grains & Bakery
All →Beverages
All →Milk & Dairy
All →
Dakota salted sunflower seeds Calories
Dakota salted sunflower seeds
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 pack (medium) of Dakota salted sunflower seeds (50 g) has 295 calories. That works out to 590 calories per 100 g. It contains 9 g of carbs, 10.3 g of protein, 25 g of fat and 4.3 g of fiber. Its 17.6 mg of Vitamin E covers 117% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.
Dakota salted sunflower seeds Nutrition Facts
Selected: 1 pack (medium) · 50 g
295
KCAL / 50G
Carbs
9g
· 3% DV
Protein
10.3g
· 21% DV
Fat
25g
· 32% DV
Fiber
4.3g
· 15% 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%
Dakota salted sunflower seeds nutrition facts table · 1 pack (medium) (50 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 295 kcal | |
| Total fat | 25 g | 32% |
| Saturated fat | 2.25 g | 11% |
| Trans fat | 0 g | |
| Sodium | 325 mg | 14% |
| Total carbohydrate | 9 g | 3% |
| Fiber | 4.3 g | 15% |
| Protein | 10.3 g | 21% |
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.
Log this food in EatBetter
100,000+ people use it
- Get your daily calorie target
- Snap your meal, log it in seconds
- See every vitamin and mineral
📸 Scan the code to get the app free.
How Many Calories in 1 Pack of Dakota salted sunflower seeds?
| Serving | Amount | Calories |
|---|---|---|
| 1 pack (medium) | 50 g | 295 kcal |
| 1 piece (whole) | 2 g | 12 kcal |
| 1 tablespoon (whole) | 8 g | 47 kcal |
| 1 pack (small) | 25 g | 148 kcal |
| 1 serving (medium) | 30 g | 177 kcal |
| 1 pack (large) | 80 g | 472 kcal |
| 100 g | 100 g | 590 kcal |
| 1 cup (whole) | 140 g | 826 kcal |
Calculated from 590 calories per 100 g.
Frequently Asked Questions About Dakota salted sunflower seeds
How do you eat Dakota salted sunflower seeds?
Crack each Dakota salted sunflower seed shell with your teeth or fingers, eat the kernel, and discard the shell. They are commonly eaten as a snack; avoid swallowing the shells, which can be difficult to digest.
Are the shells of Dakota salted sunflower seeds edible?
No, the shells of Dakota salted sunflower seeds are generally not meant to be eaten. They are fibrous and can irritate your digestive tract, so remove the kernel and spit out or discard the shell.
Can Dakota salted sunflower seeds damage your teeth?
Yes, biting Dakota salted sunflower seeds forcefully can strain or chip teeth, especially if you crack many shells this way. Open them gently with your fingers or use shelled seeds if your teeth are sensitive.
Are Dakota salted sunflower seeds roasted?
Dakota salted sunflower seeds sold as a ready-to-eat snack are typically prepared for eating straight from the pack. Check the package directions for the exact product; additional roasting is usually unnecessary and may make the seeds taste burnt.
How salty are Dakota salted sunflower seeds?
Dakota salted sunflower seeds have added salt, but the amount can vary between products and pack sizes. If you are watching sodium, check the package information and avoid eating large amounts straight from the bag.
Can dogs eat Dakota salted sunflower seeds?
No, Dakota salted sunflower seeds are not a good treat for dogs. The added salt is unsuitable, and shells can pose choking or digestive risks; keep the snack out of reach and choose dog-appropriate treats instead.
How should you store Dakota salted sunflower seeds after opening?
Store opened Dakota salted sunflower seeds in an airtight container in a cool, dry place away from sunlight. Keeping out air and moisture helps preserve their crunch and prevents the seeds' oils from developing stale flavors.
Do Dakota salted sunflower seeds go rancid?
Yes, Dakota salted sunflower seeds can go rancid because they contain oil. Discard them if they smell or taste bitter, stale, or like old oil, and close the package tightly between servings.
Can you use Dakota salted sunflower seeds in recipes?
Yes, Dakota salted sunflower seeds can add crunch to salads, breads, or grain bowls. Because they are already salted, taste the dish before adding more salt, and remove the shells first if the seeds are sold in-shell.
Are Dakota salted sunflower seeds a good snack before bed?
They can be eaten before bed, but the salt in Dakota salted sunflower seeds may make you thirsty, and cracking shells can be noisy or messy. If you want a quieter late-night snack, choose a small portion of shelled seeds.
Dakota salted sunflower seeds Vitamins & Minerals
Vitamins
Vitamin E
17.6mg · 117% DV
Biotin
33µg · 110% DV
B1
0.75mg · 63% DV
B6
0.65mg · 38% DV
Minerals
Copper
0.9mg · 100% DV
Selenium
27µg · 49% DV
Phosphorus
330mg · 47% DV
Manganese
1mg · 43% DV
Sodium
325mg · 14% DV
Potassium ⭐
323mg · 10% DV
Dakota salted sunflower seeds Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Dakota salted sunflower seeds
To burn the 295 calories in 1 pack (medium) (50 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 Dakota salted sunflower seeds?
Dakota salted sunflower seeds are sunflower seeds roasted in their shells with salt. They are eaten by cracking the shells open and enjoying the kernels, often as a casual snack while chatting, watching sport or spending time outdoors. A small bowl makes it easier to keep the shells together and pace your portion.
The kernels provide fat, protein and fibre, but they are also energy-dense: 100 g contains 590 calories. Their salty, savoury crunch suits an occasional snack, though a modest handful is a more practical serving than eating straight from a large pack. Pair them with fresh fruit or vegetables for a more balanced snack.
How Nutritious Is Dakota salted 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 Dakota salted 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 Dakota salted sunflower seeds Contain Allergens?
No known major allergens
Which Diets Is Dakota salted sunflower seeds Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Dakota salted sunflower seeds Fat Profile
SATURATED
2.25g
MONOUNSATURATED
9.25g
POLYUNSATURATED
11.75g
Omega 6:3 ratio 230:1
Above the ideal 4:1 (230:1).
Compare Dakota salted sunflower seeds
Foods Similar to Dakota salted sunflower seeds
Have another question about Dakota salted sunflower seeds?
Ask the AI nutrition coach — calories, portions, alternatives and more, answered in seconds in the app.
Scan calories with your camera
Instant AI nutrition analysis
Nutrition data compiled from USDA FoodData Central and scientific sources.