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Lightly salted sunflower seeds Calories
Rich in vitamin E and healthy fats, lightly salted snack
CALORIES
GI
POTASSIUM
FIBER
Lightly salted sunflower seeds Nutrition Facts
Selected: 100 g
584
KCAL / 100G
Carbs
20g
· 13%
Protein
20.8g
· 13%
Fat
51.5g
· 74%
Fiber
8.6g
Lightly salted sunflower seeds Vitamins & Minerals
Vitamins
Vitamin E
35.2mg · 235% DV
B1
1.48mg · 123% DV
B6
1.35mg · 79% DV
Folate
227µg · 57% DV
Minerals
Copper
2mg · 222% DV
Selenium
53µg · 96% DV
Phosphorus
660mg · 94% DV
Manganese
2mg · 87% DV
Lightly salted sunflower seeds Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Lightly salted sunflower seeds 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 Lightly salted sunflower seeds Contain Allergens?
No known major allergens
Which Diets Is Lightly salted 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
Lightly salted sunflower seeds Fat Profile
SATURATED
4.5g
MONOUNSATURATED
18.5g
POLYUNSATURATED
23.1g
Omega 6:3 ratio 328.6:1
Above the ideal 4:1 (328.6:1).
Foods Similar to Lightly salted sunflower seeds
Lightly salted sunflower seeds — Frequently Asked Questions
Do lightly salted sunflower seeds cause weight gain?
No single food causes weight gain by itself; overall intake and portion size matter most. Sunflower seeds are energy-dense, so it is easy to overeat them without noticing.
Are lightly salted sunflower seeds better before or after a workout?
Because they are high in fat, large amounts may feel heavy before training. They often work better as a small snack or at another time of day rather than right before exercise.
Is it better to buy sunflower seeds in the shell or shelled?
In-shell seeds slow eating down and can make portion control easier. Shelled seeds are more convenient but also easier to eat quickly in large amounts.
How should lightly salted sunflower seeds be stored?
Keep them in an airtight container in a cool, dry, dark place. Once opened, their fats can gradually turn rancid if they sit too long, especially in warm conditions.
How can you tell if sunflower seeds have gone bad?
A bitter, paint-like, soapy, or stale smell and taste are common signs of rancidity. If they feel damp, soft, or show mold, they should be discarded.
Can lightly salted sunflower seeds be frozen?
Yes, freezing in a well-sealed container can help preserve freshness for longer storage. Let them come back to room temperature before opening to reduce moisture buildup.
What foods pair well with sunflower seeds?
They pair well with yogurt, salads, oats, and fruit for added crunch and staying power. Using them as a topping can also help keep portions more moderate than eating straight from the bag.
What is the main difference between lightly salted and unsalted sunflower seeds?
The main nutritional difference is sodium, not the seed itself. Unsalted versions are usually the better choice for people watching their salt intake.
Is it okay to eat sunflower seeds every day?
Yes, they can fit into a daily diet in sensible portions. With salted versions, the main thing to watch is how much sodium you are getting across the whole day.
Who should be careful with lightly salted sunflower seeds?
People with high blood pressure, those on sodium-restricted diets, and anyone prone to mindless snacking should be more careful. Anyone with a seed allergy should also avoid them unless advised otherwise by a clinician.
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Nutrition data compiled from USDA FoodData Central and scientific sources.