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Lightly salted roasted sunflower seeds Calories
Rich in vitamin E and healthy fats, lightly salted snack
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 ounce (medium) of Lightly salted roasted sunflower seeds (28 g) has 165 calories. That works out to 590 calories per 100 g. It contains 5.6 g of carbs, 5.8 g of protein, 14.4 g of fat and 2.4 g of fiber. Its 9.9 mg of Vitamin E covers 66% of the Daily Value. Its glycemic index is 20 (low), so it raises blood sugar slowly.
Lightly salted roasted sunflower seeds Nutrition Facts
Selected: 1 ounce (medium) · 28 g
165
KCAL / 28G
Carbs
5.6g
· 2% DV
Protein
5.8g
· 12% DV
Fat
14.4g
· 18% DV
Fiber
2.4g
· 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%
Lightly salted roasted sunflower seeds nutrition facts table · 1 ounce (medium) (28 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 165 kcal | |
| Total fat | 14.4 g | 18% |
| Saturated fat | 1.26 g | 6% |
| Trans fat | 0 g | |
| Sodium | 50 mg | 2% |
| Total carbohydrate | 5.6 g | 2% |
| Fiber | 2.4 g | 9% |
| Protein | 5.8 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 oz of Lightly salted roasted sunflower seeds?
| Serving | Amount | Calories |
|---|---|---|
| 1 ounce (medium) | 28 g | 165 kcal |
| 1 tablespoon (whole) | 9 g | 53 kcal |
| 2 tablespoon (whole) | 18 g | 106 kcal |
| 1 piece (small) | 35 g | 207 kcal |
| 1 serving (medium) | 40 g | 236 kcal |
| 1 cup (whole) | 70 g | 413 kcal |
| 1 piece (large) | 80 g | 472 kcal |
| 100 g | 100 g | 590 kcal |
Calculated from 590 calories per 100 g.
Frequently Asked Questions About Lightly salted roasted sunflower seeds
Are lightly salted roasted sunflower seeds good for you?
Yes, lightly salted roasted sunflower seeds provide vitamin E and unsaturated fats, making them a nutrient-rich snack. They are also energy-dense, and “lightly salted” does not mean salt-free, so serving a portion rather than eating from the bag helps.
Do lightly salted roasted sunflower seeds cause weight gain?
Not by themselves, but lightly salted roasted sunflower seeds are energy-dense and easy to eat by the handful. Regularly eating more than you intend can add substantially to your intake, so portion some into a bowl instead of taking the bag along.
Can people with diabetes eat lightly salted roasted sunflower seeds?
Yes, people with diabetes can generally include lightly salted roasted sunflower seeds in a measured portion. Their fat and fiber can slow digestion, but the amount eaten and the person’s meal plan still matter.
Can you eat the shells of lightly salted roasted sunflower seeds?
It is best not to eat the shells of lightly salted roasted sunflower seeds. Crack the shell, eat the kernel, and discard the hull; the shells are tough and fibrous and can be uncomfortable to chew or digest in quantity.
How should you store lightly salted roasted sunflower seeds after opening?
Keep lightly salted roasted sunflower seeds in an airtight container in a cool, dry place away from sunlight. Limiting their exposure to air and moisture helps preserve their crunch and slows the oils from turning rancid.
Do lightly salted roasted sunflower seeds go rancid?
Yes, lightly salted roasted sunflower seeds can turn rancid because they contain oil. A stale, paint-like, or bitter smell or taste is a reason to discard them; airtight storage away from heat helps slow spoilage.
Does roasting change lightly salted roasted sunflower seeds?
Yes, roasting gives lightly salted roasted sunflower seeds a crunchier texture and a deeper flavor than raw seeds. Heating can affect some heat-sensitive nutrients, and the added salt makes them different from unsalted raw kernels.
Do you need to wash lightly salted roasted sunflower seeds before eating them?
No, packaged lightly salted roasted sunflower seeds are ready to eat, and washing them can make them damp and less crunchy. If they are in shells, crack and discard the shells rather than rinsing the seeds.
Can dogs eat lightly salted roasted sunflower seeds?
It is better not to give dogs lightly salted roasted sunflower seeds as a snack. The salt is unnecessary for them, and shells can be difficult to digest; if offering sunflower kernels, choose plain, unsalted, shelled ones and keep the amount small.
How can you use lightly salted roasted sunflower seeds in recipes?
Add the kernels from lightly salted roasted sunflower seeds to salads, bread dough, or grain bowls for crunch. Since they already taste salty, reduce the extra salt in the recipe and add them near serving time to keep them crisp.
Lightly salted roasted sunflower seeds Vitamins & Minerals
Vitamins
Vitamin E
9.86mg · 66% DV
Biotin
18.48µg · 62% DV
B1
0.42mg · 35% DV
B6
0.36mg · 21% DV
Minerals
Copper
0.5mg · 56% DV
Selenium
15µg · 27% DV
Phosphorus
185mg · 26% DV
Manganese
0.53mg · 23% DV
Potassium ⭐
181mg · 5% DV
Sodium
50mg · 2% DV
Lightly salted roasted sunflower seeds Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Lightly salted roasted sunflower seeds
To burn the 165 calories in 1 ounce (medium) (28 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 Lightly salted roasted sunflower seeds?
Lightly salted roasted sunflower seeds are the edible seeds of the sunflower, toasted to bring out their nutty flavour and seasoned with a little salt. They’re often sold in the shell or shelled; the kernels also make an easy addition to salads, bread and granola.
Crunchy, rich-tasting and convenient to snack on, they’re enjoyed in many places by the handful, at home or on the go. Their fat content makes them satisfying, and they also provide fibre and vitamin E. For a lighter snack or less salt, keep to a modest handful or choose unsalted seeds; shelled kernels pair well with fruit or yoghurt.
How Nutritious Is Lightly salted roasted 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 Lightly salted roasted 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 roasted sunflower seeds Contain Allergens?
No known major allergens
Which Diets Is Lightly salted roasted 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 roasted sunflower seeds Fat Profile
SATURATED
1.26g
MONOUNSATURATED
5.18g
POLYUNSATURATED
6.47g
Omega 6:3 ratio 322:1
Above the ideal 4:1 (322:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.