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Salted sunflower seeds, shell-on Calories
Rich in vitamin E and healthy fats; high in sodium
CALORIES
GI
POTASSIUM
FIBER
Salted sunflower seeds, shell-on Nutrition Facts
Selected: 100 g
592
KCAL / 100G
Carbs
20g
· 13%
Protein
20.8g
· 13%
Fat
51.5g
· 74%
Fiber
8.6g
Salted sunflower seeds, shell-on Vitamins & Minerals
Vitamins
Vitamin E
35.17mg · 234% DV
B6
1.35mg · 79% DV
Folate
227µg · 57% DV
B3
8.34mg · 52% DV
Minerals
Copper
2mg · 222% DV
Selenium
53µg · 96% DV
Phosphorus
660mg · 94% DV
Manganese
2mg · 87% DV
Salted sunflower seeds, shell-on Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Salted sunflower seeds, shell-on 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, shell-on Contain Allergens?
No known major allergens
Which Diets Is Salted 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
Salted sunflower seeds, shell-on Fat Profile
SATURATED
4.46g
MONOUNSATURATED
9.46g
POLYUNSATURATED
23.14g
Omega 6:3 ratio 330:1
Above the ideal 4:1 (330:1).
Foods Similar to Salted sunflower seeds, shell-on
Salted sunflower seeds, shell-on — Frequently Asked Questions
Is salted sunflower seeds in the shell a healthy snack or just a salty habit?
It can be a filling snack because its fat, protein, and fiber help with satiety. But it is processed and salted, so it is easy to overeat without noticing.
Do shell-on sunflower seeds help you eat more slowly?
Yes, the shell naturally slows eating and can make snacking more mindful. Many people find portion control easier with shell-on seeds than with shelled ones.
Can salted sunflower seeds make you feel bloated?
They can in some people, mainly because the salt may increase temporary water retention. You may also feel thirstier after eating a large amount.
Who should be careful with salted sunflower seeds?
People with high blood pressure, kidney disease, or a medically restricted sodium intake should be more cautious with salted versions. Shell cracking can also be uncomfortable for people with braces, sensitive teeth, or jaw issues.
Are they better before or after a workout?
Right before training, they may feel heavy for some people because higher-fat foods digest more slowly. They usually fit better as a general snack or as part of a balanced meal after exercise.
Does eating sunflower seeds at night cause weight gain?
The time of day is not the main issue; total intake matters more. The bigger risk at night is mindless snacking, since shell-on seeds are easy to keep eating while watching TV or working.
How should shell-on salted sunflower seeds be stored?
Keep them in a sealed container in a cool, dry, dark place. Once opened, exposure to air and moisture can make them stale, and warmth can make the fats go rancid faster.
How can you tell if sunflower seeds have gone stale?
A bitter, paint-like, or soapy smell is a common sign that the fats have oxidized. A dull taste or a soft, damp texture also suggests loss of freshness.
Do salted sunflower seeds really make you thirsty?
Yes, that is a common and expected effect of salty snacks. The thirst is usually more noticeable when you eat a lot of them over a short time.
Is shell-on better than shelled sunflower seeds?
Nutritionally they can be similar, but shelled seeds are much easier to eat quickly in large amounts. Shell-on seeds often help with slower, more controlled snacking.
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Nutrition data compiled from USDA FoodData Central and scientific sources.