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Spiced sunflower seeds Calories
Rich in vitamin E and healthy fats, savory spiced snack
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Spiced sunflower seeds (30 g) has 177 calories. That works out to 590 calories per 100 g. It contains 5.6 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.
Spiced sunflower seeds Nutrition Facts
Selected: 1 serving (medium) · 30 g
177
KCAL / 30G
Carbs
5.6g
· 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 12% · Protein 13% · Fat 75%
Spiced sunflower seeds nutrition facts table · 1 serving (medium) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 177 kcal | |
| Total fat | 15.5 g | 20% |
| Saturated fat | 1.35 g | 7% |
| Trans fat | 0 g | |
| Sodium | 126 mg | 5% |
| Total carbohydrate | 5.6 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 Spiced sunflower seeds?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 30 g | 177 kcal |
| 1 tablespoon (whole) | 9 g | 53 kcal |
| 2 tablespoon (whole) | 18 g | 106 kcal |
| 1 ounce (whole) | 28 g | 165 kcal |
| 1 pack (small) | 40 g | 236 kcal |
| 1 serving (large) | 45 g | 266 kcal |
| 1 cup (whole) | 70 g | 413 kcal |
| 1 pack (large) | 80 g | 472 kcal |
| 100 g | 100 g | 590 kcal |
Calculated from 590 calories per 100 g.
Frequently Asked Questions About Spiced sunflower seeds
Can you eat the shells of spiced sunflower seeds?
It is better not to swallow the shells of in-shell spiced sunflower seeds. They are tough and fibrous, so crack each shell open, eat the kernel, and discard the hull. If the product is sold as kernels, the seeds are eaten whole.
How do you make spiced sunflower seeds?
Spiced sunflower seeds are usually made by roasting the seeds and coating them with seasoning, sometimes with salt. The exact process varies: seasoning may cling to the shells or be mixed directly with shelled kernels.
What spices are used on spiced sunflower seeds?
Common seasonings for spiced sunflower seeds include chili, paprika, garlic powder, and black pepper, but blends vary by recipe and brand. Check the ingredient list if you want to know whether a particular variety is hot, salty, or mildly seasoned.
Are spiced sunflower seeds roasted or raw?
Most packaged spiced sunflower seeds are roasted, which gives them a crisp texture and a toasted flavor. Raw seeds can also be seasoned, so check the package if the roasting method matters to you.
How do you store spiced sunflower seeds after opening?
Keep spiced sunflower seeds in a tightly sealed container in a cool, dry place away from direct sunlight. Limiting exposure to air and moisture helps preserve their crunch and keeps the natural oils from turning rancid.
How can you tell if spiced sunflower seeds have gone bad?
Discard spiced sunflower seeds if they smell rancid, taste unusually bitter, or have become damp or moldy. A normal aroma from the seasoning is not by itself a sign of spoilage, but an off smell or appearance is.
Are spiced sunflower seeds a healthy snack?
Yes, spiced sunflower seeds can be a nourishing snack because they provide vitamin E and unsaturated fats. They are energy-dense, and some seasoned varieties contain added salt, so a modest portion is a practical choice.
Do spiced sunflower seeds cause weight gain?
Spiced sunflower seeds do not cause weight gain by themselves, but eating large amounts can add substantially to your overall energy intake. Because it is easy to keep snacking from the bag, portion some into a bowl first.
Can you eat spiced sunflower seeds every day?
Yes, you can include spiced sunflower seeds in everyday eating if you enjoy them, but keep the serving moderate. Seasoned versions may contribute extra salt, and eating them alongside varied foods makes for a more balanced snack routine.
Can spiced sunflower seeds raise blood pressure?
Salted spiced sunflower seeds can add to your sodium intake, and too much sodium can make blood pressure harder to manage. If you are limiting salt, choose an unsalted or lower-sodium option and compare the package information.
Spiced sunflower seeds Vitamins & Minerals
Vitamins
Vitamin E
10.56mg · 70% DV
B1
0.45mg · 38% DV
B6
0.39mg · 23% DV
Folate
69µg · 17% DV
Minerals
Copper
0.54mg · 60% DV
Selenium
16µg · 29% DV
Phosphorus
198mg · 28% DV
Manganese
0.57mg · 25% DV
Potassium ⭐
194mg · 6% DV
Sodium
126mg · 5% DV
Spiced sunflower seeds Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Spiced 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 Spiced sunflower seeds?
Spiced sunflower seeds are sunflower kernels, often roasted and coated with seasonings such as chilli, pepper or herbs. Around the world they’re eaten as a savoury snack; shell-on seeds are cracked open as you eat, while hulled kernels are easy to sprinkle over salads, soups or grain bowls. Seasonings vary by region, so the flavour can range from gently savoury to distinctly hot.
They’re rich in fats and provide protein, fibre and vitamin E, making a small handful satisfying but energy-dense. Keep the portion modest, or use hulled seeds as a crunchy topping alongside a meal rather than eating them straight from a large bag.
How Nutritious Is Spiced 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 Spiced sunflower seeds 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 Spiced sunflower seeds Contain Allergens?
No known major allergens
Which Diets Is Spiced 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
Spiced sunflower seeds Fat Profile
SATURATED
1.35g
MONOUNSATURATED
5.58g
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.