Ready & Packaged Foods
All →Vegetables & Legumes
All →Desserts & Confectionery
All →Meat & Protein
All →Grains & Bakery
All →Beverages
All →Milk & Dairy
All →
Sunflower seeds in shell Calories
Snack, source of fiber and healthy fats
In season: Summer · Autumn
CALORIES
GI
POTASSIUM
FIBER
Quick answer
1 piece (medium) of Sunflower seeds in shell (30 g) has 144 calories. That works out to 480 calories per 100 g. It contains 4.5 g of carbs, 5.8 g of protein, 12.9 g of fat and 1.8 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 Sunflower seeds in shell?
Sunflower seeds in shell are the edible kernels of the sunflower, still enclosed in their firm, striped outer shells. They are commonly sold raw or roasted, often salted, and make a familiar snack in many sunflower-growing regions.
You crack the shell with your teeth, eat the kernel and discard the husk, so they are best suited to leisurely snacking rather than eating on the go. They have a rich, nutty taste and a pleasantly firm bite. Their fat and fibre make them more substantial than a light, airy snack; 100 grams provide 6 grams of fibre. Choose an unsalted or lightly salted version if you want to keep the salt modest, or use shelled kernels in salads and baking.
Sunflower seeds in shell Nutrition Facts
Selected: 100 g
480
KCAL / 100G
Carbs
15g
· 5% DV
Protein
19.3g
· 39% DV
Fat
43g
· 55% DV
Fiber
6g
· 21% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 11% · Protein 15% · Fat 74%
Sunflower seeds in shell Vitamins & Minerals
Vitamins
Vitamin E
35.2mg · 235% DV
Biotin
66µg · 220% DV
B1
1.5mg · 125% DV
B6
1.3mg · 76% DV
Minerals
Copper
2mg · 222% DV
Selenium
53µg · 96% DV
Phosphorus
660mg · 94% DV
Manganese
2mg · 87% DV
How Nutritious Is 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
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.
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 Sunflower seeds in shell
To burn the 480 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 Sunflower seeds in 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 Sunflower seeds in shell Contain Allergens?
No known major allergens
Which Diets Is 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
Sunflower seeds in shell Fat Profile
SATURATED
4.5g
MONOUNSATURATED
15g
POLYUNSATURATED
23.5g
Omega 6:3 ratio 330:1
Above the ideal 4:1 (330:1).
Compare Sunflower seeds in shell
Foods Similar to Sunflower seeds in shell
Frequently Asked Questions About Sunflower seeds in shell
Are sunflower seeds in shell good for you?
Yes, sunflower seeds in shell can be a nourishing snack because the kernels provide unsaturated fats, fiber, and protein. Choose unsalted seeds when you want to limit sodium, and remember that cracking shells can make it easy to keep eating without noticing.
Can you eat sunflower seed shells?
It is better not to eat sunflower seed shells. Their tough, fibrous texture is difficult to digest, and swallowing a large amount may cause constipation or intestinal discomfort; spit out the shell after removing the kernel.
How do you roast sunflower seeds in shell at home?
Spread sunflower seeds in shell in a single layer and roast them in a low oven, stirring occasionally so they heat evenly. Taste one as they roast, then let the seeds cool before storing or serving them.
How long do sunflower seeds in shell last?
Sunflower seeds in shell keep best in an airtight container in a cool, dry place, away from sunlight. Discard them if they develop a stale, bitter, or rancid smell; warmth and moisture make them spoil faster.
Why are sunflower seeds in shell often sold salted?
Salt is commonly added to sunflower seeds in shell to season them, but it is not essential to the seed. Unsalted versions are available, and they are a more practical choice if you are reducing sodium in your diet.
Can dogs eat sunflower seeds in shell?
No, sunflower seeds in shell are not a good treat for dogs because the shells can be difficult to digest and may cause choking or stomach problems. If offering sunflower kernels, they should be plain, unsalted, and shell-free.
Do sunflower seeds in shell make you gain weight?
Sunflower seeds in shell do not automatically cause weight gain, but the edible kernels are energy-dense and easy to overeat while shelling. Put a serving in a bowl rather than eating straight from a large bag.
Should you soak sunflower seeds in shell before roasting them?
No, soaking sunflower seeds in shell is not necessary before roasting. Dry seeds roast more evenly, while wet shells can prolong cooking; if you rinse them, dry them thoroughly before putting them in the oven or pan.
Can you remove salt from sunflower seeds in shell by rinsing them?
Rinsing sunflower seeds in shell may remove some salt from the outside, but it will not reliably make heavily salted seeds low in sodium. For less salt, choose an unsalted product rather than relying on rinsing.
Why do sunflower seeds in shell taste bitter?
Sunflower seeds in shell can taste bitter when their oils have turned rancid, often after prolonged exposure to heat, air, or light. A stale or paint-like smell is another warning sign; discard the seeds rather than trying to mask the taste.
Have another question about Sunflower seeds in 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.