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Roasted sunflower seeds in shell Calories
Rich in healthy fats, vitamin E, and magnesium
CALORIES
GI
POTASSIUM
FIBER
Quick answer
1 serving (medium) of Roasted sunflower seeds in shell (30 g) has 175 calories. That works out to 584 calories per 100 g. It contains 6 g of carbs, 6.2 g of protein, 15.5 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 20 (low), so it raises blood sugar slowly.
What is Roasted sunflower seeds in shell?
Roasted sunflower seeds in shell are whole sunflower seeds roasted inside their hard outer husks. Sunflowers originated in North America, while these seeds are now enjoyed as a casual snack in many places, including Turkey and across the Mediterranean.
They have a toasted, nutty flavour and a crunchy kernel; the shell is cracked open and discarded, and only the seed inside is eaten. They’re often nibbled from a bowl while chatting, watching a game or spending time outdoors. Nutritionally, they’re rich in fats and provide protein and fibre, so a small handful can feel substantial. Pair them with fruit or serve them alongside drinks, and keep a modest portion to make them a lighter snack.
Roasted sunflower seeds in shell Nutrition Facts
Selected: 100 g
584
KCAL / 100G
Carbs
20g
· 7% DV
Protein
20.8g
· 42% DV
Fat
51.5g
· 66% DV
Fiber
8.6g
· 31% 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 sunflower seeds in shell Vitamins & Minerals
Vitamins
Vitamin E
35.17mg · 234% DV
B1
1.48mg · 123% DV
Biotin
35µg · 117% DV
B6
1.35mg · 79% DV
Minerals
Copper
2mg · 222% DV
Selenium
53µg · 96% DV
Phosphorus
660mg · 94% DV
Manganese
2mg · 87% DV
How Nutritious Is Roasted sunflower seeds in shell?
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.
Roasted sunflower seeds in shell Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Roasted sunflower seeds in shell
To burn the 584 calories in 100 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.
Is Roasted sunflower seeds in shell 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 in shell Contain Allergens?
No known major allergens
Which Diets Is Roasted sunflower seeds in shell 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 in shell Fat Profile
SATURATED
4.46g
MONOUNSATURATED
18.53g
POLYUNSATURATED
23.14g
Omega 6:3 ratio 328.6:1
Above the ideal 4:1 (328.6:1).
Compare Roasted sunflower seeds in shell
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Frequently Asked Questions About Roasted sunflower seeds in shell
How do you eat roasted sunflower seeds in shell?
Crack each shell with your teeth, remove the kernel, and discard the shell. Many people keep a separate bowl for the shells while eating; you do not need to swallow them to enjoy the seeds.
Can you eat the shells of roasted sunflower seeds in shell?
No, it is better not to eat the shells. They are tough and fibrous, can be difficult to digest, and may irritate your mouth or digestive tract. Eat the kernel and spit out the shell.
Are roasted sunflower seeds in shell good for you?
Yes, they can be a nourishing snack in a moderate portion. The kernels provide vitamin E, magnesium, and mostly unsaturated fats, but their energy density makes it easy to eat more than intended while snacking.
Are roasted sunflower seeds in shell salted?
Some are salted and others are not; roasting does not require salt. Salted versions can contribute a lot of sodium if you snack on them frequently, so choose an unsalted variety if you are limiting sodium.
How do you roast sunflower seeds in shell at home?
Spread raw in-shell sunflower seeds in a single layer on a baking tray and roast them, stirring occasionally to help them brown evenly. The time varies with seed size and oven temperature, so watch closely near the end.
How should you store roasted sunflower seeds in shell?
Keep roasted sunflower seeds in shell in an airtight container in a cool, dry, dark place. Moisture softens the shells, while warmth and air can make the kernels’ natural oils turn rancid.
Can dogs eat roasted sunflower seeds in shell?
No, do not give dogs the shells; they are difficult to digest and can cause problems if swallowed. A few plain, unsalted, shelled kernels may be tolerated, but salted or seasoned seeds are unsuitable.
Can you plant roasted sunflower seeds in shell?
No, roasted sunflower seeds will not normally sprout because the heat used in roasting damages or kills the embryo. To grow sunflowers, plant viable, unroasted seeds intended for planting instead.
Do roasted sunflower seeds in shell cause weight gain?
They can contribute to weight gain if they add more energy to your diet than you use, but they do not cause it automatically. Since shelling them can become a long, mindless snack, portion some into a bowl.
Can birds eat roasted sunflower seeds in shell?
Birds can eat plain, unsalted sunflower seeds, but roasted seeds are not the best choice for regular feeding. Avoid salted, oiled, or seasoned varieties, and offer seeds intended for birds when possible.
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Nutrition data compiled from USDA FoodData Central and scientific sources.