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Roasted sunflower seeds Calories
Rich in healthy fats, vitamin E, and magnesium
CALORIES
GI
POTASSIUM
FIBER
Roasted sunflower seeds Nutrition Facts
Selected: 100 g
582
KCAL / 100G
Carbs
24g
· 15%
Protein
20.8g
· 13%
Fat
51.5g
· 72%
Fiber
8.6g
Roasted sunflower seeds Vitamins & Minerals
Vitamins
Vitamin E
35.2mg · 235% DV
Biotin
66µg · 220% DV
B1
1.48mg · 123% DV
B6
1.35mg · 79% DV
Minerals
Copper
2mg · 222% DV
Selenium
53µg · 96% DV
Phosphorus
660mg · 94% DV
Manganese
2mg · 87% DV
Roasted sunflower seeds Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is 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 Roasted sunflower seeds Contain Allergens?
No known major allergens
Which Diets Is 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
Roasted sunflower seeds Fat Profile
SATURATED
4.5g
MONOUNSATURATED
18.5g
POLYUNSATURATED
23.1g
Omega 6:3 ratio 328.6:1
Above the ideal 4:1 (328.6:1).
Foods Similar to Roasted sunflower seeds
Roasted sunflower seeds — Frequently Asked Questions
How should roasted sunflower seeds be stored?
Once opened, keep them in an airtight container in a cool, dark place. Refrigeration or freezing is useful for longer storage because their oils can eventually turn rancid.
Can roasted sunflower seeds be frozen?
Yes. Freeze them in an airtight container or sealed freezer bag, especially if you buy a large package, to help preserve freshness and crunch.
How can you tell whether roasted sunflower seeds have gone stale or rancid?
A sharp, bitter, paint-like, or soapy smell or taste can indicate rancid oils. Discard seeds that are moldy, damp, unusually soft, or have an off odor.
Does roasting change the nutrition of sunflower seeds?
Roasting mainly changes moisture, flavor, and texture; the seeds still provide protein and fiber. Very high heat or prolonged roasting may reduce some heat-sensitive compounds and can increase oxidation of the fats.
Are salted roasted sunflower seeds okay to eat regularly?
Salted varieties can add a substantial amount of sodium. People managing high blood pressure, kidney disease, or a sodium-restricted diet may prefer unsalted or lightly salted seeds.
Should I eat roasted sunflower seeds before or after a workout?
Their high fat content may feel heavy when eaten immediately before exercise. After training, a small amount paired with a carbohydrate- or protein-containing food, such as fruit or yogurt, can make a more balanced snack.
What foods pair well with roasted sunflower seeds?
They add crunch to salads, soups, yogurt, oatmeal, and cooked vegetables. Pairing them with fruit or yogurt can make a snack more satisfying and varied.
Are roasted sunflower seeds better than almonds?
Neither is universally better: both are nutrient-dense choices that provide unsaturated fats, protein, and fiber. Sunflower seeds are especially easy to sprinkle into meals, while almonds are often more convenient for a grab-and-go snack.
Can roasted sunflower seeds be eaten at night?
Yes, but it helps to portion them out because they are easy to keep eating. Salted seeds may also make you thirsty, and eating shelled seeds can slow down snacking.
Can you eat sunflower seed shells?
Sunflower seed shells are tough and not well digested, and they can pose a choking or digestive irritation risk. Eat the kernel and discard the shell.
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Nutrition data compiled from USDA FoodData Central and scientific sources.