Ready & Packaged Foods
All →Vegetables & Legumes
All →Desserts & Confectionery
All →Meat & Protein
All →Grains & Bakery
All →Beverages
All →Milk & Dairy
All →
Salted sunflower seeds Calories
High in vitamin E, magnesium, and healthy fats. Added salt increases sodium content.
In season: Spring · Summer · Autumn · Winter
CALORIES
GI
POTASSIUM
FIBER
Quick answer
1 serving (medium) of Salted 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 10.6 mg of Vitamin E covers 70% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.
What is Salted sunflower seeds?
Salted sunflower seeds are the edible seeds of the sunflower, commonly roasted and seasoned with salt; sunflowers originated in the Americas, and the seeds are now enjoyed as a snack around the world. When sold in their striped shells, they’re eaten by cracking each shell open and taking out the kernel.
They have a toasty, slightly nutty flavour and a satisfying crunch. People snack on them by the handful, often while socialising or watching a game. They provide protein, fibre and plenty of fat: 100 g contains 49 g of fat, while the added salt raises the sodium content. For a less salty option, choose unsalted seeds, or serve a small portion alongside fresh fruit.
Salted sunflower seeds Nutrition Facts
Selected: 100 g
590
KCAL / 100G
Carbs
20g
· 7% DV
Protein
20.8g
· 42% DV
Fat
49g
· 63% 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 14% · Fat 73%
Salted sunflower seeds Vitamins & Minerals
Vitamins
Vitamin E
35.2mg · 235% DV
Biotin
66µg · 220% DV
B1
1.48mg · 123% DV
B6
1.34mg · 79% DV
Minerals
Copper
2mg · 222% DV
Selenium
53µg · 96% DV
Phosphorus
660mg · 94% DV
Manganese
2mg · 87% DV
How Nutritious Is 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.
Salted sunflower seeds Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Salted sunflower seeds
To burn the 590 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 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 Salted sunflower seeds Contain Allergens?
No known major allergens
Which Diets Is 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
✓ Suitable
Low FODMAP
— Not suitable
Salted sunflower seeds Fat Profile
SATURATED
4.5g
MONOUNSATURATED
16.2g
POLYUNSATURATED
24g
Omega 6:3 ratio 330:1
Above the ideal 4:1 (330:1).
Compare Salted sunflower seeds
Foods Similar to Salted sunflower seeds
Frequently Asked Questions About Salted sunflower seeds
How do you eat salted sunflower seeds in the shell?
Crack each salted sunflower seed shell with your teeth or fingers, eat the kernel, and discard the shell. The shells are tough and fibrous, so swallowing them is not the usual way to eat in-shell seeds.
Are salted sunflower seeds healthy?
Salted sunflower seeds can be a nutritious snack, supplying vitamin E, magnesium, and unsaturated fats. The added salt is the main drawback, so choose an unsalted version if you are limiting sodium.
Can dogs eat salted sunflower seeds?
No, salted sunflower seeds are not a good treat for dogs. Added salt is unsuitable for them, and the shells can be difficult to digest; offer a dog-safe treat instead.
Do salted sunflower seeds raise blood pressure?
They can make blood pressure harder to manage because the added salt contributes sodium. People with high blood pressure are generally better off choosing unsalted sunflower seeds and keeping salty snacks modest.
How should you store salted sunflower seeds?
Keep salted sunflower seeds in an airtight container in a cool, dry place away from sunlight and heat. This helps preserve their crunch and slows the oxidation that can make the kernels taste stale or rancid.
Can you roast salted sunflower seeds at home?
Yes. Toss raw sunflower seeds with salt or soak them briefly in brine, drain well, then roast while stirring so they brown evenly. Let them cool before storing; trapped warmth can create moisture in the container.
Does rinsing salted sunflower seeds remove the salt?
Rinsing can wash away some salt on the surface, but it will not remove all the salt. It can also soften the shells, so drain the seeds well and eat them soon after rinsing.
Why do salted sunflower seeds taste bitter?
A bitter, stale, or paint-like flavor can mean the oils in salted sunflower seed kernels have gone rancid, often after exposure to air, heat, or light. Discard seeds with an unpleasant smell or taste.
Are salted sunflower seeds in the shell different from shelled sunflower kernels?
Yes. In-shell salted sunflower seeds are eaten by cracking and discarding the shell, while shelled kernels can be eaten directly or added to food. Salt levels and roasting styles vary between products, so the two are not always interchangeable.
Do salted sunflower seeds make you gain weight?
They do not cause weight gain by themselves, but eating large amounts can add substantial energy to your diet. Their small size makes portions easy to underestimate, so serve some in a bowl rather than eating from a large bag.
Have another question about Salted sunflower seeds?
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.