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Roasted sunflower seeds in shell, unsalted Calories
Unsalted roasted seed snack rich in healthy fats and vitamin E
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Roasted sunflower seeds in shell, unsalted (30 g) has 175 calories. That works out to 584 calories per 100 g. It contains 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.
Roasted sunflower seeds in shell, unsalted Nutrition Facts
Selected: 1 serving (medium) · 30 g
175
KCAL / 30G
Carbs
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 13% · Protein 13% · Fat 74%
Roasted sunflower seeds in shell, unsalted nutrition facts table · 1 serving (medium) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 175 kcal | |
| Total fat | 15.5 g | 20% |
| Saturated fat | 1.35 g | 7% |
| Trans fat | 0 g | |
| Sodium | 2.7 mg | 0% |
| Total carbohydrate | 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 Roasted sunflower seeds in shell, unsalted?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 30 g | 175 kcal |
| 1 piece (mini) | 10 g | 58 kcal |
| 1 piece (small) | 20 g | 117 kcal |
| 1 ounce (small) | 28 g | 164 kcal |
| 1 piece (medium) | 40 g | 234 kcal |
| 1 cup (whole) | 46 g | 269 kcal |
| 1 piece (large) | 60 g | 350 kcal |
| 2 serving (double) | 60 g | 350 kcal |
| 100 g | 100 g | 584 kcal |
Calculated from 584 calories per 100 g.
Frequently Asked Questions About Roasted sunflower seeds in shell, unsalted
How do you eat roasted sunflower seeds in their shells?
Crack each shell with your front teeth, remove the kernel, and spit out the shell. Keeping a small bowl nearby for discarded shells makes them easier to eat neatly and helps you keep track of how many kernels you have eaten.
Can you eat the shells of roasted sunflower seeds?
It is best not to eat the shells. They are tough and largely indigestible, so swallowing many can irritate your digestive tract or contribute to constipation. Accidentally swallowing a small piece is usually not a concern.
Are roasted sunflower seeds in their shells good for dogs?
Dogs can have a few plain sunflower kernels, but not the shells. Shells can pose a choking risk or cause digestive trouble, and salted or seasoned seeds are unsuitable. Since these seeds are sold shell-on, remove the shells before offering any.
How should you store roasted sunflower seeds in their shells?
Keep roasted sunflower seeds in an airtight container in a cool, dry, dark place. Heat, moisture, and air can make the oils in the kernels turn rancid. Discard them if they develop a stale, bitter, or paint-like smell.
Can you freeze roasted sunflower seeds in their shells?
Yes, you can freeze them in a tightly sealed, moisture-proof container or freezer bag. Let the sealed package come to room temperature before opening it; this helps prevent condensation from settling on the seeds and affecting their texture.
Can you roast sunflower seeds in their shells at home?
Yes. Spread raw in-shell seeds in a single layer and roast them until fragrant, stirring occasionally; exact time varies with seed size and oven temperature. Since this product is already roasted, only warm it briefly if you want to refresh its crunch.
Are roasted sunflower seeds in their shells healthier than salted ones?
They can be a better choice if you are trying to reduce sodium, because this version has no added salt. Roasting does not make them salt-free if seasoning is added later, so keep the package closed and avoid salting them again.
Do roasted sunflower seeds in their shells go bad?
Yes. Their natural oils can become rancid, especially if the seeds are exposed to warmth, air, or moisture. A stale or bitter flavor and an unpleasant oily smell are signs to throw them away rather than trying to roast the flavor out.
Can eating roasted sunflower seeds in their shells cause constipation?
The kernels contain fiber, but swallowing the hard shells can upset digestion and may contribute to constipation, especially if you eat many. Spit out the shells and drink fluids as you normally would when eating a fiber-containing snack.
Do roasted sunflower seeds in their shells cause weight gain?
They do not cause weight gain on their own, but their kernels are energy-dense and easy to keep eating while cracking shells. Putting a portion in a bowl instead of eating from a large bag can help prevent mindless snacking.
Roasted sunflower seeds in shell, unsalted Vitamins & Minerals
Vitamins
Vitamin E
10.56mg · 70% DV
B1
0.44mg · 37% DV
B6
0.41mg · 24% DV
Folate
68.1µg · 17% 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
2.7mg · 0% DV
Roasted sunflower seeds in shell, unsalted Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Roasted sunflower seeds in shell, unsalted
To burn the 175 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 Roasted sunflower seeds in shell, unsalted?
Roasted sunflower seeds in shell, unsalted are sunflower kernels roasted and sold inside their natural shells. You crack each shell to eat the kernel, then discard the husk. They make a leisurely snack in many places, often enjoyed while socialising, watching a game or travelling; in parts of the Mediterranean, Eastern Europe and the Middle East, sunflower seeds are a familiar nibble. Roasting brings out a warm, nutty flavour, while the shell gives the snack its characteristic crack-and-eat rhythm. The kernels are rich in fats and provide protein and fibre; a 30 g portion is a practical starting point, since it is easy to keep eating while chatting. Serve them on their own or alongside fresh fruit.
How Nutritious Is Roasted sunflower seeds in shell, unsalted?
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 Roasted sunflower seeds in shell, unsalted 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 Roasted sunflower seeds in shell, unsalted Contain Allergens?
No known major allergens
Which Diets Is Roasted sunflower seeds in shell, unsalted 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
Roasted sunflower seeds in shell, unsalted Fat Profile
SATURATED
1.35g
MONOUNSATURATED
5.55g
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.