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Sunflower seeds (low salt) Calories
Mineral and vitamin E source, healthy fats, low salt
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Sunflower seeds (low salt) (30 g) has 171 calories. That works out to 570 calories per 100 g. It contains 5.6 g of carbs, 6.2 g of protein, 14.7 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 35 (low), so it raises blood sugar slowly.
Sunflower seeds (low salt) Nutrition Facts
Selected: 1 serving (medium) · 30 g
171
KCAL / 30G
Carbs
5.6g
· 2% DV
Protein
6.2g
· 12% DV
Fat
14.7g
· 19% 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 14% · Fat 74%
Sunflower seeds (low salt) nutrition facts table · 1 serving (medium) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 171 kcal | |
| Total fat | 14.7 g | 19% |
| Saturated fat | 1.35 g | 7% |
| Trans fat | 0 g | |
| Sodium | 54 mg | 2% |
| 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 Sunflower seeds (low salt)?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 30 g | 171 kcal |
| 1 piece (small) | 2 g | 11 kcal |
| 1 tablespoon (medium) | 8 g | 46 kcal |
| 1 ounce (medium) | 28 g | 160 kcal |
| 1 serving (large) | 50 g | 285 kcal |
| 1 pack (small) | 60 g | 342 kcal |
| 100 g | 100 g | 570 kcal |
| 1 pack (large) | 100 g | 570 kcal |
| 1 cup (whole) | 140 g | 798 kcal |
Calculated from 570 calories per 100 g.
Frequently Asked Questions About Sunflower seeds (low salt)
How do you eat low-salt sunflower seeds?
You usually crack the shell with your teeth, remove the seed inside, and discard the shell. Shelled low-salt sunflower seeds can also be added to salads, oatmeal, or yogurt for crunch.
Can you eat the shells of low-salt sunflower seeds?
No, it is better not to eat low-salt sunflower seed shells. They are tough and fibrous, can be difficult to chew, and swallowing many may irritate your digestive tract. Eat the kernel and discard the shell.
How do you roast low-salt sunflower seeds at home?
Roast low-salt sunflower seeds in a dry pan over low to medium heat, stirring frequently until fragrant and lightly golden. Let them cool before eating, since they crisp up as they cool; extra salt is optional.
Are raw or roasted low-salt sunflower seeds better?
Both are fine to eat, and the choice is mostly about taste and texture. Raw sunflower seeds have a milder flavor, while roasting makes their flavor more pronounced. Avoid roasting them for too long at very high heat.
How many low-salt sunflower seeds should you eat a day?
A medium serving of low-salt sunflower seeds is about 30 grams. If you eat them in their shells, judge the serving by the kernels rather than the weight of the discarded shells.
How should you store low-salt sunflower seeds?
Keep low-salt sunflower seeds in a tightly sealed container in a cool, dry place away from sunlight. Their natural oils can turn rancid over time, so seal the package after opening and avoid leaving it exposed to heat.
How can you tell if low-salt sunflower seeds have gone bad?
Low-salt sunflower seeds that smell stale, paint-like, or sharply bitter may have gone rancid and should be discarded. Also throw them away if they are moldy, damp, or visibly discolored.
Are low-salt sunflower seeds good for you?
Yes, low-salt sunflower seeds can be a nourishing snack: they provide vitamin E and unsaturated fats. Their low-salt version contains less salt than heavily salted seeds, but a measured portion helps keep snacking in check.
Do low-salt sunflower seeds cause weight gain?
Low-salt sunflower seeds do not cause weight gain on their own, but they are easy to eat in large quantities because the kernels are small and energy-dense. Portioning some into a bowl can prevent mindless handfuls.
Can dogs eat low-salt sunflower seeds?
Dogs can have a few plain, shelled low-salt sunflower seed kernels as an occasional treat, but avoid the shells, flavored varieties, and large portions. The shells can pose a choking or digestive risk.
Sunflower seeds (low salt) Vitamins & Minerals
Vitamins
Vitamin E
10.56mg · 70% DV
Biotin
19.8µg · 66% DV
B1
0.44mg · 37% DV
B6
0.4mg · 24% DV
Minerals
Copper
0.54mg · 60% DV
Selenium
16µg · 29% DV
Phosphorus
198mg · 28% DV
Manganese
0.59mg · 26% DV
Potassium ⭐
194mg · 6% DV
Sodium
54mg · 2% DV
Sunflower seeds (low salt) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Sunflower seeds (low salt)
To burn the 171 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 Sunflower seeds (low salt)?
Sunflower seeds (low salt) are the edible seeds of the sunflower plant. They’re sold either in their shells or shelled; roasting brings out their nutty flavour, while the kernels can also be stirred into salads, breads and breakfast bowls.
In many places, people snack on roasted seeds by cracking the shells and eating the kernels, or use shelled seeds as a crunchy topping. Their flavour is mild and nutty, with a crisp bite. They provide protein, vitamin E and mostly unsaturated fats, but are energy-dense, so a small handful can be satisfying. Choose the low-salt variety if you’re watching your salt intake, and pair it with fruit or plain yoghurt for a simple snack.
How Nutritious Is Sunflower seeds (low salt)?
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 Sunflower seeds (low salt) 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 (low salt) Contain Allergens?
No known major allergens
Which Diets Is Sunflower seeds (low salt) 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 (low salt) 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).
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Nutrition data compiled from USDA FoodData Central and scientific sources.