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Salted shelled sunflower seeds Calories
Salted, shelled, source of protein and healthy fats
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Salted shelled sunflower seeds (30 g) has 177 calories. That works out to 590 calories per 100 g. It contains 6 g of carbs, 6.2 g of protein, 14.7 g of fat and 2.6 g of fiber. Its 11.3 mg of Vitamin E covers 76% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.
Salted shelled sunflower seeds Nutrition Facts
Selected: 1 serving (medium) · 30 g
177
KCAL / 30G
Carbs
6g
· 2% DV
Protein
6.2g
· 12% DV
Fat
14.7g
· 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 14% · Fat 73%
Salted shelled sunflower seeds nutrition facts table · 1 serving (medium) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 177 kcal | |
| Total fat | 14.7 g | 19% |
| Saturated fat | 1.35 g | 7% |
| Trans fat | 0 g | |
| Sodium | 180 mg | 8% |
| Total carbohydrate | 6 g | 2% |
| Fiber | 2.6 g | 9% |
| 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 Serving of Salted shelled sunflower seeds?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 30 g | 177 kcal |
| 1 piece (mini) | 5 g | 30 kcal |
| 1 tablespoon (medium) | 9 g | 53 kcal |
| 1 serving (small) | 15 g | 89 kcal |
| 1 pack (medium) | 40 g | 236 kcal |
| 1 serving (large) | 50 g | 295 kcal |
| 100 g | 100 g | 590 kcal |
| 1 serving (jumbo) | 100 g | 590 kcal |
| 1 cup (whole) | 140 g | 826 kcal |
Calculated from 590 calories per 100 g.
Frequently Asked Questions About Salted shelled sunflower seeds
Are salted shelled sunflower seeds good for you?
Yes, salted shelled sunflower seeds provide protein, fibre and unsaturated fats. Their added salt is the main drawback, so choose an unsalted version if you eat sunflower seeds often or are limiting sodium.
Do salted shelled sunflower seeds need to be cooked before eating?
No, salted shelled sunflower seeds can be eaten as sold. Salting does not tell you whether they were roasted, so check the package if you specifically want raw or roasted kernels.
How should you store salted shelled sunflower seeds?
Store salted shelled sunflower seeds in an airtight container in a cool, dry, dark place. Keeping air and heat away helps prevent their natural oils from turning rancid; refrigerate them for longer storage.
Can salted shelled sunflower seeds go rancid?
Yes, salted shelled sunflower seeds can go rancid because their oils oxidize over time. Discard them if they smell paint-like or stale, taste sharply bitter, or show signs of moisture or mould.
What is the difference between salted and unsalted shelled sunflower seeds?
Salted shelled sunflower seeds have salt added during processing, while unsalted kernels do not. The kernels can otherwise be used in the same ways, but unsalted ones let you control the salt in recipes and snacks.
Can salted shelled sunflower seeds replace nuts in recipes?
Yes, salted shelled sunflower seeds can replace chopped nuts in many salads, breads and toppings. Their flavour is earthier and less sweet, and their salt may mean you need to reduce the recipe’s added salt.
How do you make sunflower seed butter from salted shelled sunflower seeds?
Blend salted shelled sunflower seeds in a food processor until they release their oils and turn into a paste, scraping down the sides as needed. The finished spread will already be salty, so taste it before adding anything else.
Are salted shelled sunflower seeds suitable for people with high blood pressure?
They may not be the best everyday choice because their added salt contributes to sodium intake, which can raise blood pressure. People managing hypertension can choose unsalted sunflower kernels and follow their clinician’s sodium advice.
Can salted shelled sunflower seeds be frozen?
Yes, salted shelled sunflower seeds can be frozen in a tightly sealed, moisture-proof container. Let the container come to room temperature before opening it, so condensation does not dampen the kernels.
Why do salted shelled sunflower seeds taste bitter?
A bitter, stale-oil flavour can mean salted shelled sunflower seeds have oxidized and turned rancid. Heat, light and air speed this process, so discard seeds with an unpleasant smell or taste rather than trying to mask it.
Salted shelled sunflower seeds Vitamins & Minerals
Vitamins
Vitamin E
11.34mg · 76% 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
0.6mg · 26% DV
Sodium
180mg · 8% DV
Potassium ⭐
194mg · 6% DV
Salted shelled sunflower seeds Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Salted shelled sunflower seeds
To burn the 177 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 Salted shelled sunflower seeds?
Salted shelled sunflower seeds are the kernels of sunflower seeds, with the outer shells removed and salt added. They’re eaten as a snack on their own and are also an easy topping for salads, porridge, yoghurt or baked goods. In places where sunflower seeds are a familiar snack, they’re often enjoyed by the handful; elsewhere, the shelled form is especially convenient for cooking.
The small kernels are pleasantly crunchy, with a savoury, toasted flavour. They provide protein, fibre and plenty of fat, so a modest portion can add substance to a meal. Try them over a salad or soup, or choose an unsalted version if you’d like to keep the salt down.
How Nutritious Is Salted shelled 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 Salted shelled 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 Salted shelled sunflower seeds Contain Allergens?
No known major allergens
Which Diets Is Salted shelled sunflower seeds Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Salted shelled sunflower seeds Fat Profile
SATURATED
1.35g
MONOUNSATURATED
5.31g
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.