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Roasted Dakota sunflower seeds Calories
Rich in vitamin E, healthy fats, and magnesium
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Roasted Dakota sunflower seeds (30 g) has 175 calories. That works out to 582 calories per 100 g. It contains 6 g of carbs, 5.8 g of protein, 14.9 g of fat and 2.6 g of fiber. Its 10.6 mg of Vitamin E covers 70% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.
Roasted Dakota sunflower seeds Nutrition Facts
Selected: 1 serving (medium) · 30 g
175
KCAL / 30G
Carbs
6g
· 2% DV
Protein
5.8g
· 12% DV
Fat
14.9g
· 19% DV
Fiber
2.6g
· 9% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 13% · Protein 13% · Fat 74%
Roasted Dakota sunflower seeds nutrition facts table · 1 serving (medium) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 175 kcal | |
| Total fat | 14.9 g | 19% |
| Saturated fat | 1.62 g | 8% |
| Trans fat | 0 g | |
| Sodium | 0.9 mg | 0% |
| Total carbohydrate | 6 g | 2% |
| Fiber | 2.6 g | 9% |
| Protein | 5.8 g | 12% |
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 Serving of Roasted Dakota sunflower seeds?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 30 g | 175 kcal |
| 1 tablespoon (whole) | 9 g | 52 kcal |
| 2 tablespoon (whole) | 18 g | 105 kcal |
| 1 ounce (medium) | 28 g | 163 kcal |
| 1 piece (small) | 50 g | 291 kcal |
| 1 piece (medium) | 75 g | 437 kcal |
| 100 g | 100 g | 582 kcal |
| 1 cup (whole) | 140 g | 815 kcal |
Calculated from 582 calories per 100 g.
Frequently Asked Questions About Roasted Dakota sunflower seeds
How do you eat roasted Dakota sunflower seeds?
Crack the shell of roasted Dakota sunflower seeds with your teeth, eat the kernel, and discard the shell. If the seeds are sold shelled, you can eat them straight from the package. They are commonly eaten as a snack.
What is the difference between roasted Dakota sunflower seeds and regular sunflower seeds?
Roasted Dakota sunflower seeds usually refer to a larger, striped type of sunflower seed, often sold in its shell. “Dakota” does not by itself tell you whether the seeds are salted or how darkly they were roasted.
Can you eat the shells of roasted Dakota sunflower seeds?
It is better not to eat the shells of roasted Dakota sunflower seeds. Their tough, fibrous texture is difficult to digest, and swallowing a lot may cause discomfort. Crack the shell and eat the kernel instead.
Are roasted Dakota sunflower seeds salted?
Not necessarily. Roasted Dakota sunflower seeds may be salted or unsalted; roasting does not automatically mean salt has been added. If you are limiting sodium, check the package ingredients and nutrition information before choosing a product.
Can you roast roasted Dakota sunflower seeds again at home?
Yes, but roasted Dakota sunflower seeds do not need to be roasted again. If you want them warm or crispier, heat them briefly at a low temperature and stir often. High heat can burn the kernels and make them taste bitter.
How should you store roasted Dakota sunflower seeds?
Keep roasted Dakota sunflower seeds in a dry, airtight container away from heat, sunlight, and moisture. Seeds still in their shells generally stay fresh longer than shelled kernels. Follow the package instructions, especially after opening.
Do you need to wash roasted Dakota sunflower seeds before eating them?
No. Washing roasted Dakota sunflower seeds can make them damp and less crisp, and moisture can shorten their storage life. If the seeds look visibly dirty, do not try to rinse and store them; discard them.
Can dogs eat roasted Dakota sunflower seeds?
It is best not to give dogs roasted Dakota sunflower seeds, especially with the shells on. Shells can cause choking or digestive problems, and salted seeds are unsuitable as a regular treat. Contact a veterinarian if your dog becomes unwell after eating them.
Do roasted Dakota sunflower seeds cause weight gain?
Roasted Dakota sunflower seeds do not cause weight gain on their own, but they are easy to overeat while snacking. Pour a portion into a bowl instead of eating straight from the bag, particularly if the seeds are shelled.
Can you eat roasted Dakota sunflower seeds every day?
Yes, roasted Dakota sunflower seeds can be part of everyday eating if you enjoy them and keep the portion sensible. Choose unsalted seeds if you eat them often, and vary your snacks rather than relying on one food.
Roasted Dakota sunflower seeds Vitamins & Minerals
Vitamins
Vitamin E
10.55mg · 70% DV
B1
0.44mg · 37% DV
B6
0.41mg · 24% DV
Folate
68.1µg · 17% DV
Minerals
Copper
0.54mg · 60% DV
Selenium
16µg · 29% DV
Phosphorus
198mg · 28% DV
Manganese
0.59mg · 26% DV
Potassium ⭐
194mg · 6% DV
Sodium
0.9mg · 0% DV
Roasted Dakota sunflower seeds Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Roasted Dakota sunflower seeds
To burn the 175 calories in 1 serving (medium) (30 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 Roasted Dakota sunflower seeds?
Roasted Dakota sunflower seeds are sunflower seeds that have been roasted for snacking. The Dakota name identifies the variety or style sold under that label; the seeds are commonly eaten either in their shells or as kernels. In many places, cracking and eating them is part of the snack itself, while shelled seeds are easy to add to everyday dishes.
Roasting brings out a toasty, nutty flavour, with a crisp kernel and, when left in the shell, a firm outer layer to crack open. Enjoy them by the handful, or scatter a smaller amount over salads, soups or yoghurt. They provide filling fibre, vitamin E, magnesium and mostly unsaturated fats, but are energy-dense, so portioning them into a small bowl can help keep a snack modest.
How Nutritious Is Roasted Dakota 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
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 Roasted Dakota 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 Dakota sunflower seeds Contain Allergens?
No known major allergens
Which Diets Is Roasted Dakota 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 Dakota sunflower seeds Fat Profile
SATURATED
1.62g
MONOUNSATURATED
5.55g
POLYUNSATURATED
6.96g
Omega 6:3 ratio 346.5:1
Above the ideal 4:1 (346.5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.