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Packaged sunflower seeds Calories
Roasted or salted, convenient snack, high in vitamin E and healthy fats
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 pack (medium) of Packaged sunflower seeds (50 g) has 285 calories. That works out to 570 calories per 100 g. It contains 9 g of carbs, 10.3 g of protein, 24.5 g of fat and 3 g of fiber. Its 17.5 mg of Vitamin E covers 117% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.
Packaged sunflower seeds Nutrition Facts
Selected: 1 pack (medium) · 50 g
285
KCAL / 50G
Carbs
9g
· 3% DV
Protein
10.3g
· 21% DV
Fat
24.5g
· 31% DV
Fiber
3g
· 11% 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%
Packaged sunflower seeds nutrition facts table · 1 pack (medium) (50 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 285 kcal | |
| Total fat | 24.5 g | 31% |
| Saturated fat | 2.25 g | 11% |
| Trans fat | 0 g | |
| Sodium | 200 mg | 9% |
| Total carbohydrate | 9 g | 3% |
| Fiber | 3 g | 11% |
| 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.
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How Many Calories in 1 Pack of Packaged sunflower seeds?
| Serving | Amount | Calories |
|---|---|---|
| 1 pack (medium) | 50 g | 285 kcal |
| 1 piece (mini) | 5 g | 29 kcal |
| 1 tablespoon (whole) | 8 g | 46 kcal |
| 1 pack (small) | 25 g | 143 kcal |
| 100 g | 100 g | 570 kcal |
| 1 pack (large) | 100 g | 570 kcal |
| 2 pack (double) | 100 g | 570 kcal |
| 1 cup (whole) | 140 g | 798 kcal |
| 1 pack (jumbo) | 150 g | 855 kcal |
Calculated from 570 calories per 100 g.
Frequently Asked Questions About Packaged sunflower seeds
Are packaged sunflower seeds healthy?
Yes, packaged sunflower seeds can be a nourishing snack: they provide vitamin E, protein and unsaturated fats. Choose unsalted or lightly salted seeds more often, since heavily salted varieties can add a lot of sodium.
How do you eat packaged sunflower seeds?
Packaged sunflower seeds are usually eaten by cracking the shell with your teeth and eating the kernel. Spit out the shell rather than swallowing it; shelled packaged sunflower seeds can be eaten straight from the pack.
Can you eat the shells of packaged sunflower seeds?
It is better not to eat packaged sunflower seed shells. They are tough and fibrous, and swallowing them can irritate your throat or digestive tract. Crack the shell, eat the kernel, and discard the hull.
Are packaged sunflower seeds roasted or raw?
Packaged sunflower seeds may be raw or roasted, depending on the product. Salted varieties are commonly roasted, while raw kernels are softer and milder. The package description will tell you which kind you have.
Do packaged sunflower seeds go bad?
Yes, packaged sunflower seeds can go rancid as their natural oils deteriorate. Discard them if they smell musty or unusually sharp, look moldy, or taste bitter or stale; also follow the date on the package.
How should you store packaged sunflower seeds after opening?
Keep packaged sunflower seeds in a cool, dry place away from sunlight. After opening, seal the pack tightly or transfer the seeds to an airtight container to reduce exposure to moisture and air, which can make them stale or rancid.
Are salted packaged sunflower seeds bad for you?
Salted packaged sunflower seeds are not inherently harmful, but their sodium can add up, especially if you snack on them often. Choose unsalted or lightly salted seeds if you are trying to reduce sodium.
Can packaged sunflower seeds cause weight gain?
Packaged sunflower seeds do not cause weight gain by themselves, but they are easy to eat in large amounts while distracted. Pour a portion into a small bowl instead of snacking straight from the pack.
Can you roast packaged sunflower seeds at home?
Yes, you can roast raw packaged sunflower seeds at home. Spread them in a single layer and roast until fragrant, stirring occasionally; skip extra salt if the seeds are already salted. Ready-roasted seeds do not need further roasting.
Can packaged sunflower seeds be eaten raw?
Yes, packaged sunflower seeds can be eaten raw if the package contains raw kernels or seeds. Many packets contain roasted seeds instead, so check the product description; either type can be eaten as sold.
Packaged sunflower seeds Vitamins & Minerals
Vitamins
Vitamin E
17.5mg · 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
0.95mg · 41% DV
Potassium ⭐
323mg · 10% DV
Sodium
200mg · 9% DV
Packaged sunflower seeds Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Packaged sunflower seeds
To burn the 285 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 Packaged sunflower seeds?
Packaged sunflower seeds are sunflower kernels sold ready to eat, usually roasted and often salted; they may be sold shelled or in their shells. They are an easy snack to carry, and in many places people nibble them between meals, at sporting events or while socialising. Shell-on seeds are eaten by cracking the shell and taking out the kernel.
They provide plenty of fat and some protein, so a modest handful can be satisfying; 100 g contains 570 calories. For a less salty snack, look for an unsalted pack, and pour a portion into a bowl rather than eating straight from the bag. Shelled kernels also add crunch to salads, porridge and baked goods.
How Nutritious Is Packaged 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 Packaged 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 Packaged sunflower seeds Contain Allergens?
No known major allergens
Which Diets Is Packaged 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
Packaged sunflower seeds Fat Profile
SATURATED
2.25g
MONOUNSATURATED
8g
POLYUNSATURATED
12g
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.