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Roasted Salted Sunflower Seeds Calories
Source of protein and healthy fats, salty snack
In season: Summer · Autumn
CALORIES
GI
POTASSIUM
FIBER
Quick answer
1 pack (medium) of Roasted Salted Sunflower Seeds (40 g) has 234 calories. That works out to 585 calories per 100 g. It contains 8 g of carbs, 8.3 g of protein, 20 g of fat and 3.4 g of fiber. Its 15.1 mg of Vitamin E covers 101% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.
What is Roasted Salted Sunflower Seeds?
Roasted salted sunflower seeds are sunflower seeds toasted in their shells and seasoned with salt. They’re a familiar snack in many countries, often sold in small packets and eaten during a game, a walk or a relaxed get-together. Crack the shell with your teeth, eat the kernel and discard the shell; they’re also easy to share, though a bowl helps keep the shells tidy.
The kernels are pleasantly nutty, with a crisp bite and a richer taste from roasting. They provide protein, fibre and plenty of fat; a 100 g portion contains 20.8 g of protein. Since the salt and shells make it easy to snack for a while, portion some into a small bowl, or pair a modest serving with fresh fruit.
Roasted Salted Sunflower Seeds Nutrition Facts
Selected: 100 g
585
KCAL / 100G
Carbs
20g
· 7% DV
Protein
20.8g
· 42% DV
Fat
50g
· 64% DV
Fiber
8.6g
· 31% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 13% · Protein 14% · Fat 73%
Roasted Salted Sunflower Seeds Vitamins & Minerals
Vitamins
Vitamin E
37.8mg · 252% 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 Roasted Salted 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.
Roasted Salted Sunflower Seeds Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Roasted Salted Sunflower Seeds
To burn the 585 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 Roasted 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 Roasted Salted Sunflower Seeds Contain Allergens?
No known major allergens
Which Diets Is Roasted 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
Roasted Salted Sunflower Seeds Fat Profile
SATURATED
4.5g
MONOUNSATURATED
17.7g
POLYUNSATURATED
23.2g
Omega 6:3 ratio 330:1
Above the ideal 4:1 (330:1).
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Frequently Asked Questions About Roasted Salted Sunflower Seeds
Are roasted salted sunflower seeds good for you?
Roasted salted sunflower seeds provide protein and unsaturated fats, but the added salt can make them a poor choice for frequent, large servings. Enjoying a modest portion is a more balanced way to snack on them.
Can you eat the shells of roasted salted sunflower seeds?
No, don’t eat the hard shells of roasted salted sunflower seeds. They are difficult to digest and may irritate your throat or digestive tract. Crack each shell, eat the kernel, and spit the shell out.
Do roasted salted sunflower seeds raise blood pressure?
They can contribute to higher blood pressure when eaten often or in large amounts because the salt adds to your sodium intake. If you are managing high blood pressure, choose unsalted sunflower seeds or keep portions small.
Do roasted salted sunflower seeds cause weight gain?
Eating more roasted salted sunflower seeds than your body needs can contribute to weight gain, and it is easy to lose track while snacking from a bag. Pour a portion into a bowl instead of eating straight from the pack.
How do you store roasted salted sunflower seeds?
Store roasted salted sunflower seeds in an airtight container in a cool, dry place. Exposure to air, moisture, and heat can dull their crunch and make their oily kernels turn rancid; discard them if they smell or taste unpleasant.
How do you eat roasted salted sunflower seeds without damaging your teeth?
Use your fingers to open roasted salted sunflower seed shells rather than cracking them repeatedly with your front teeth. Regularly biting hard shells can wear enamel or chip a tooth, especially if you apply force.
Can roasted salted sunflower seeds cause constipation or a blockage?
Swallowing lots of sunflower seed shells can irritate the digestive tract and, rarely, contribute to a blockage. Eat the kernels and discard the shells; take extra care with young children, who may swallow shells accidentally.
How do you roast salted sunflower seeds at home?
To make roasted salted sunflower seeds at home, rinse raw in-shell seeds, drain them, and roast them in the oven until crisp. For more even seasoning, briefly soak them in salted water, then dry them thoroughly before roasting.
Are roasted salted sunflower seeds safe for people with a sunflower seed allergy?
No, roasted salted sunflower seeds are not safe for someone with a sunflower seed allergy, since roasting does not reliably remove the allergen. Avoid them if you have a confirmed allergy, and seek urgent care for a severe allergic reaction.
Why do roasted salted sunflower seeds taste bitter?
A bitter or rancid taste can mean the sunflower seed kernels’ natural oils have spoiled, especially if the seeds were kept warm or exposed to air. Don’t eat them; store fresh seeds sealed in a cool, dry place.
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Nutrition data compiled from USDA FoodData Central and scientific sources.