1 serving (medium) of Roasted sunflower seeds, shell-on (30 g) has 175 calories. That works out to 582 calories per 100 g. It contains 7.2 g of carbs, 5.8 g of protein, 14.9 g of fat and 3.5 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 sunflower seeds, shell-on Nutrition Facts

Selected: 100 g

582

KCAL / 100G

Carbs

24.1g

· 9% DV

Protein

19.3g

· 39% DV

Fat

49.8g

· 64% DV

Fiber

11.5g

· 41% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 16% · Protein 12% · Fat 72%

Roasted sunflower seeds, shell-on Vitamins & Minerals

Vitamins

Vitamin E

35.17mg · 234% DV

1.48mg · 123% DV

1.35mg · 79% DV

Folate

227µg · 57% DV

Minerals

Copper

2mg · 222% DV

Selenium

53µg · 96% DV

Phosphorus

660mg · 94% DV

Manganese

2mg · 87% DV

How Nutritious Is Roasted sunflower seeds, shell-on?

Nutrient density

High

68/ 100

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

59/ 100

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, shell-on Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Roasted sunflower seeds, shell-on

To burn the 582 calories in 100 g:

🚶

144min

Walking (5 km/h)

🏃

59min

Running (8 km/h)

🚴

79min

Cycling

🏊

68min

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, shell-on 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, shell-on Contain Allergens?

No known major allergens

Gluten free

Dairy free

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Roasted sunflower seeds, shell-on 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, shell-on Fat Profile

SATURATED

5.22g

MONOUNSATURATED

18.5g

POLYUNSATURATED

23.1g

⚖️

Omega 6:3 ratio 330:1

Above the ideal 4:1 (330:1).

Compare Roasted sunflower seeds, shell-on

🌻vs🥜

Roasted sunflower seeds, shell-on vs Peanuts15 kcal more per 100 g

→🌻vs🥜

Roasted sunflower seeds, shell-on vs Walnut72 kcal fewer per 100 g

→🌻vs🥜

Roasted sunflower seeds, shell-on vs Almond3 kcal more per 100 g

→🌻vs🌻

Roasted sunflower seeds, shell-on vs Sunflower seeds2 kcal fewer per 100 g

→

Foods Similar to Roasted sunflower seeds, shell-on

🥜

Peanuts

567 kcal

🥜

Walnut

654 kcal

🥜

Almond

579 kcal

🌻

Sunflower seeds

584 kcal

🥄

Tahini

595 kcal

🥥

Grated coconut

354 kcal

🌰

Hazelnut pieces

628 kcal

🥜

Raw walnut

654 kcal

Have another question about Roasted sunflower seeds, shell-on?

Ask the AI nutrition coach — calories, portions, alternatives and more, answered in seconds in the app.

Scan calories with your camera

Instant AI nutrition analysis

Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 23, 2026