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Salted sunflower seeds in shell Calories
Salted in-shell snack; rich in healthy fats and vitamin E, but high in sodium.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Salted 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.
Salted sunflower seeds in shell Nutrition Facts
Selected: 1 serving (medium) · 30 g
175
KCAL / 30G
Carbs
6g
· 2% DV
Protein
6.2g
· 12% DV
Fat
15.5g
· 20% 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 13% · Fat 74%
Salted sunflower seeds in shell nutrition facts table · 1 serving (medium) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 175 kcal | |
| Total fat | 15.5 g | 20% |
| Saturated fat | 1.34 g | 7% |
| Trans fat | 0 g | |
| Sodium | 194 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 sunflower seeds in shell?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 30 g | 175 kcal |
| 1 piece (whole) | 1 g | 6 kcal |
| 1 serving (small) | 20 g | 117 kcal |
| ½ cup (half) | 23 g | 134 kcal |
| 1 ounce (whole) | 28 g | 164 kcal |
| 1 pack (mini) | 40 g | 234 kcal |
| 1 cup (whole) | 46 g | 269 kcal |
| 1 serving (large) | 50 g | 292 kcal |
| 100 g | 100 g | 584 kcal |
Calculated from 584 calories per 100 g.
Frequently Asked Questions About Salted sunflower seeds in shell
How do you eat salted sunflower seeds in shell?
You eat the kernel inside salted sunflower seeds in shell and discard the hard outer shell. Crack the shell gently between your teeth, remove the kernel with your tongue or fingers, and spit out the shell.
Can you eat the shells of salted sunflower seeds in shell?
No, the shells of salted sunflower seeds in shell are not meant to be eaten. Their tough, fibrous edges can irritate your throat or digestive tract, so crack them open and eat only the kernel.
Are salted sunflower seeds in shell bad for high blood pressure?
They can be a poor choice if you have high blood pressure because the added salt can contribute to excess sodium intake. Choose unsalted sunflower seeds or keep the salted variety to a small portion.
Are salted sunflower seeds in shell healthy?
They can be a nourishing snack because sunflower kernels provide vitamin E and unsaturated fats, but the salted shells add sodium. Unsalted seeds are a better everyday option if you are trying to cut back on salt.
Can salted sunflower seeds in shell cause weight gain?
They can contribute to weight gain if you regularly eat more than you intend; the small kernels are easy to snack on by the handful. Portion some into a bowl instead of eating straight from the bag.
Can you roast salted sunflower seeds in shell at home?
Yes, you can roast salted sunflower seeds in shell in the oven. Spread them in a single layer and check them frequently so they do not burn; because they are already salted, skip adding more salt.
How should you store salted sunflower seeds in shell?
Store salted sunflower seeds in shell in an airtight container in a cool, dry place. Keep moisture out to preserve their crunch, and discard them if they develop a stale or rancid smell.
Can you rinse the salt off salted sunflower seeds in shell?
You can rinse salted sunflower seeds in shell to remove some surface salt, but rinsing will not remove all the salt and may leave the seeds damp. Buying an unsalted variety is a more reliable way to reduce sodium.
Why do salted sunflower seeds in shell make you thirsty?
Salted sunflower seeds in shell can make you thirsty because their sodium encourages thirst. Sip water as needed, and switch to unsalted seeds if you find yourself reaching for a drink every time you snack on them.
Are salted sunflower seeds in shell safe for dogs?
Salted sunflower seeds in shell are not a suitable dog treat. The salt is unnecessary for dogs, and the shells can pose a choking or digestive risk; keep the snack out of reach and ask a veterinarian about safe treats.
Salted sunflower seeds in shell Vitamins & Minerals
Vitamins
Vitamin E
10.55mg · 70% DV
B1
0.44mg · 37% DV
B6
0.41mg · 24% DV
Folate
68.1µg · 17% DV
Minerals
Copper
0.54mg · 60% DV
Selenium
16µg · 29% DV
Phosphorus
198mg · 28% DV
Manganese
0.59mg · 26% DV
Sodium
194mg · 8% DV
Potassium ⭐
194mg · 6% DV
Salted 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 Salted sunflower seeds in shell
To burn the 175 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 sunflower seeds in shell?
Salted sunflower seeds in shell are sunflower kernels roasted with their hulls left on and seasoned with salt. To eat them, crack the shell with your teeth, take out the kernel and discard the hull.
They’re a familiar snack in many places, served in a bowl for sharing or eaten at sporting events and on the go. Roasting brings out a toasty, slightly earthy flavour, while the kernel stays firm and crunchy. They provide fat and fibre, but the salt makes them high in sodium, and it’s easy to keep eating while cracking shells. Enjoy a modest portion, or choose unsalted seeds if you’d like to cut back on salt.
How Nutritious Is Salted 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.
Is Salted sunflower seeds in shell Processed?
NOVA 3
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 in shell Contain Allergens?
No known major allergens
Which Diets Is Salted 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
Salted sunflower seeds in shell Fat Profile
SATURATED
1.34g
MONOUNSATURATED
5.55g
POLYUNSATURATED
6.93g
Omega 6:3 ratio 345:1
Above the ideal 4:1 (345:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.