Ready & Packaged Foods
All →Vegetables & Legumes
All →Desserts & Confectionery
All →Meat & Protein
All →Grains & Bakery
All →Beverages
All →Milk & Dairy
All →
Salted sunflower seeds with shell Calories
Mineral and vitamin E source, salty snack
In season: Spring · Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Salted sunflower seeds with shell (30 g) has 177 calories. That works out to 590 calories per 100 g. It contains 5.5 g of carbs, 6.2 g of protein, 14.8 g of fat and 1.6 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 sunflower seeds with shell Nutrition Facts
Selected: 1 serving (medium) · 30 g
177
KCAL / 30G
Carbs
5.5g
· 2% DV
Protein
6.2g
· 12% DV
Fat
14.8g
· 19% DV
Fiber
1.6g
· 6% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 12% · Protein 14% · Fat 74%
Salted sunflower seeds with shell nutrition facts table · 1 serving (medium) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 177 kcal | |
| Total fat | 14.8 g | 19% |
| Saturated fat | 1.35 g | 7% |
| Trans fat | 0 g | |
| Sodium | 240 mg | 10% |
| Total carbohydrate | 5.5 g | 2% |
| Fiber | 1.6 g | 6% |
| 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.
Log this food in EatBetter
100,000+ people use it
- Get your daily calorie target
- Snap your meal, log it in seconds
- See every vitamin and mineral
📸 Scan the code to get the app free.
How Many Calories in 1 Serving of Salted sunflower seeds with shell?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 30 g | 177 kcal |
| 1 piece (small) | 5 g | 30 kcal |
| 1 tablespoon (medium) | 8 g | 47 kcal |
| 1 serving (large) | 50 g | 295 kcal |
| 1 pack (medium) | 80 g | 472 kcal |
| 100 g | 100 g | 590 kcal |
| 1 cup (whole) | 140 g | 826 kcal |
| 1 pack (large) | 150 g | 885 kcal |
| 1 bottle (jumbo) | 200 g | 1180 kcal |
Calculated from 590 calories per 100 g.
Frequently Asked Questions About Salted sunflower seeds with shell
How do you eat salted sunflower seeds with shell?
Crack each salted sunflower seed with shell between your teeth, eat the kernel, and spit out the shell. If you are new to them, place one seed between your front teeth and use your tongue to separate the kernel from the shell.
Can you eat the shells of salted sunflower seeds with shell?
It is best not to eat the shells of salted sunflower seeds with shell. They are tough and fibrous, can be difficult to chew, and may irritate your throat or digestive tract if swallowed. Eat the kernel and discard the shell.
Are salted sunflower seeds with shell good for you?
They can be a nourishing snack because the kernels provide vitamin E and minerals, but the added salt is a drawback. Keep your portion modest, and choose unsalted sunflower seeds if you are trying to reduce your sodium intake.
How do you get salt off salted sunflower seeds with shell?
Rinsing salted sunflower seeds with shell briefly can remove some surface salt, but it will not make them salt-free. Dry them thoroughly afterward, or choose unsalted seeds when you need to keep your sodium intake lower.
How are salted sunflower seeds with shell made?
Salted sunflower seeds with shell are typically cleaned, soaked or tumbled with salt, then roasted. They are minimally processed; making them at home lets you control how much salt is added and how deeply the seeds are roasted.
Can salted sunflower seeds with shell raise your blood pressure?
Yes, eating a lot of salted sunflower seeds with shell can add enough sodium to make blood pressure harder to manage. If you have high blood pressure or have been told to limit salt, choose unsalted seeds and follow your clinician’s advice.
Do salted sunflower seeds with shell make you gain weight?
They can contribute to weight gain if you regularly eat more energy than your body uses. The shells slow down eating but do not reduce the energy in the kernels, so serve a small amount rather than eating straight from a large bag.
How should you store salted sunflower seeds with shell?
Keep salted sunflower seeds with shell in a tightly sealed container in a cool, dry place, away from sunlight. Limiting exposure to air and moisture helps preserve their flavor and keeps the kernels from turning rancid.
Can swallowing salted sunflower seed shells cause a blockage?
Swallowing a shell accidentally is unlikely to cause a blockage, but eating many shells can be risky because they are hard and fibrous. They may irritate the digestive tract, so spit out the shells rather than chewing and swallowing them.
Do salted sunflower seeds with shell make you thirsty?
Yes, the salt on salted sunflower seeds with shell can make you feel thirsty. Drink water if you want, and remember that repeatedly reaching for salty seeds can add up; unsalted seeds are a better option if you are watching your salt intake.
Salted sunflower seeds with shell 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
0.63mg · 27% DV
Sodium
240mg · 10% DV
Potassium ⭐
194mg · 6% DV
Salted sunflower seeds with 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 with shell
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 sunflower seeds with shell?
Salted sunflower seeds with shell are sunflower kernels left in their hulls, then typically roasted and salted. They are a familiar snack in many regions, enjoyed while socialising, watching a game or taking a break. The shell is cracked open with the teeth or fingers; the kernel is eaten and the hull discarded.
The seeds have a mildly nutty, savoury flavour and a firm bite, with salt on the shell. Their fat and protein make them satisfying, but also energy-dense: 100 g provides 590 calories. They pair well with a drink or other simple snacks. If you are watching your salt intake, choose a less-salted version and keep the portion modest.
How Nutritious Is Salted sunflower seeds with 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
Medium
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 with shell 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 with shell Contain Allergens?
No known major allergens
Which Diets Is Salted sunflower seeds with 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 with shell 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).
Compare Salted sunflower seeds with shell
Foods Similar to Salted sunflower seeds with shell
Have another question about Salted sunflower seeds with shell?
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.