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Roasted salted sunflower seeds Calories
Source of protein and healthy fats, salty snack
In season: Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Roasted salted sunflower seeds (30 g) has 175 calories. That works out to 582 calories per 100 g. It contains 5.6 g of carbs, 6.2 g of protein, 14.9 g of fat and 1.9 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 salted sunflower seeds Nutrition Facts
Selected: 1 piece (medium) · 30 g
175
KCAL / 30G
Carbs
5.6g
· 2% DV
Protein
6.2g
· 12% DV
Fat
14.9g
· 19% DV
Fiber
1.9g
· 7% 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%
Roasted salted sunflower seeds nutrition facts table · 1 piece (medium) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 175 kcal | |
| Total fat | 14.9 g | 19% |
| Saturated fat | 1.35 g | 7% |
| Trans fat | 0 g | |
| Sodium | 174 mg | 8% |
| Total carbohydrate | 5.6 g | 2% |
| Fiber | 1.9 g | 7% |
| Protein | 6.2 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 Medium Roasted salted sunflower seeds?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 30 g | 175 kcal |
| 1 tablespoon (whole) | 9 g | 52 kcal |
| 1 piece (small) | 20 g | 116 kcal |
| 1 serving (medium) | 28 g | 163 kcal |
| 1 piece (large) | 50 g | 291 kcal |
| 1 serving (large) | 50 g | 291 kcal |
| 100 g | 100 g | 582 kcal |
| 1 pack (medium) | 100 g | 582 kcal |
| 1 cup (whole) | 140 g | 815 kcal |
Calculated from 582 calories per 100 g.
Frequently Asked Questions About Roasted salted sunflower seeds
Are roasted salted sunflower seeds good for you?
Yes, they provide protein and unsaturated fats, making them a filling snack. The salted version can add a lot of sodium, though, so choose unsalted seeds if you are limiting salt.
Can you eat the shells of roasted salted sunflower seeds?
It is better not to swallow the shells. They are tough and fibrous, can be difficult to digest, and may irritate your digestive tract. Crack the shell, eat the kernel, and discard the shell.
How do you roast salted sunflower seeds at home?
Soak raw sunflower seeds in lightly salted water, drain them, then roast them in an oven or dry pan, stirring often. Watch them closely near the end because seeds can burn quickly.
Do roasted salted sunflower seeds go bad?
Yes, their oils can turn rancid over time. Discard them if they smell sharp, stale, or paint-like, or taste unusually bitter. Keeping them sealed in a cool, dry place helps preserve their flavor.
Can roasted salted sunflower seeds raise blood pressure?
Yes, eating a lot of salted sunflower seeds can increase your sodium intake and make blood pressure harder to manage. If you have high blood pressure, unsalted seeds are a better choice.
Why are sunflower seeds roasted in their shells?
Roasting seeds in their shells gives them a crisp texture and toasted flavor while helping protect the kernels during cooking. The shell is meant to be cracked open; the kernel inside is the part you eat.
Can you re-roast roasted salted sunflower seeds to make them crunchy again?
Yes, warm them briefly in a dry pan over low heat, stirring constantly. Since they are already roasted, they can burn quickly, so take them off the heat as soon as they crisp up.
How should you store roasted salted sunflower seeds?
Keep roasted salted sunflower seeds in an airtight container in a cool, dry place. Heat and moisture can dull their crunch and make their oils spoil sooner; reseal the package tightly after opening.
Can dogs eat roasted salted sunflower seeds?
It is best not to give dogs roasted salted sunflower seeds. The salt is unnecessary for them, and shells can be difficult to digest. If a dog eats a large amount or becomes unwell, contact a veterinarian.
Can roasted salted sunflower seeds cause constipation?
Swallowing the shells may cause digestive discomfort or constipation because they are tough and difficult to digest. Eat only the kernels and drink normally; avoid chewing or swallowing shell fragments.
Roasted salted sunflower seeds Vitamins & Minerals
Vitamins
Vitamin E
10.56mg · 70% DV
Biotin
19.8µg · 66% DV
B1
0.45mg · 38% DV
B6
0.39mg · 23% DV
Minerals
Copper
0.54mg · 60% DV
Selenium
16µg · 29% DV
Phosphorus
198mg · 28% DV
Manganese
0.57mg · 25% DV
Sodium
174mg · 8% DV
Potassium ⭐
194mg · 6% DV
Roasted salted sunflower seeds Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Roasted salted sunflower seeds
To burn the 175 calories in 1 piece (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 salted sunflower seeds?
Roasted salted sunflower seeds are sunflower kernels roasted for a toasty flavour and seasoned with salt. They are a familiar snack in many places, often sold in their shells; crack each shell with your teeth and eat the kernel inside. Their savoury, nutty taste and crisp bite make them easy to nibble at a game, on a walk or while chatting, and they pair well with a cold drink or tea.
They are energy-dense, with substantial protein, fats and some fibre; 100 g provides 20.8 g of protein. For a less salty option, choose unsalted seeds, or serve a small portion in a bowl rather than eating straight from the bag.
How Nutritious Is Roasted 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 Roasted 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 Roasted salted sunflower seeds Contain Allergens?
No known major allergens
Which Diets Is Roasted salted 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
— Not suitable
Low FODMAP
— Not suitable
Roasted salted sunflower seeds Fat Profile
SATURATED
1.35g
MONOUNSATURATED
5.55g
POLYUNSATURATED
7.11g
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.