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Roasted salted sunflower seeds in shell Calories
In-shell, roasted, salted; energy-dense snack
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Roasted salted sunflower seeds in shell (30 g) has 99 calories. That works out to 330 calories per 100 g. It contains 3.4 g of carbs, 6.2 g of protein, 7.4 g of fat and 2.6 g of fiber. Its 0.4 mg of B1 covers 37% of the Daily Value. Its glycemic index is 20 (low), so it raises blood sugar slowly.
Roasted salted sunflower seeds in shell Nutrition Facts
Selected: 1 serving (medium) · 30 g
99
KCAL / 30G
Carbs
3.4g
· 1% DV
Protein
6.2g
· 12% DV
Fat
7.4g
· 9% 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 24% · Fat 63%
Roasted salted sunflower seeds in shell nutrition facts table · 1 serving (medium) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 99 kcal | |
| Total fat | 7.4 g | 9% |
| Saturated fat | 0.78 g | 4% |
| Trans fat | 0 g | |
| Sodium | 285 mg | 12% |
| Total carbohydrate | 3.4 g | 1% |
| 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 salted sunflower seeds in shell?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 30 g | 99 kcal |
| 1 piece (small) | 15 g | 50 kcal |
| 1 ounce (small) | 28 g | 92 kcal |
| 2 piece (double) | 30 g | 99 kcal |
| 1 cup (whole) | 35 g | 115 kcal |
| 1 pack (mini) | 40 g | 132 kcal |
| 1 piece (large) | 50 g | 165 kcal |
| 1 pack (large) | 80 g | 264 kcal |
| 100 g | 100 g | 330 kcal |
Calculated from 330 calories per 100 g.
Frequently Asked Questions About Roasted salted sunflower seeds in shell
How do you eat roasted salted sunflower seeds in shell?
Crack the shell between your teeth or fingers, take out the kernel, and spit out the shell. Eating them slowly makes it easier to separate the edible kernel and avoid accidentally swallowing hard shell pieces.
Can you eat the shells of roasted salted sunflower seeds in shell?
It is better not to eat them. The shells are tough and fibrous, can be difficult to chew, and may irritate the digestive tract if swallowed in quantity. Accidentally swallowing a small piece is usually not a problem.
Are roasted salted sunflower seeds in shell good for you?
They can be a satisfying snack because the kernels provide protein, fibre, and unsaturated fat. However, the salted version adds sodium, and sunflower seeds are energy-dense; portion some into a bowl rather than eating straight from the bag.
Why are roasted salted sunflower seeds in shell so salty?
Salt is applied during preparation and clings to the outside of the shell, so your fingers and lips may taste quite salty while you crack them. The kernel itself may taste less salty; choose an unsalted version if you want to reduce sodium.
How do you roast sunflower seeds in the shell at home?
Start with raw in-shell sunflower seeds, remove debris, and dry them well. Spread them in a single layer and roast at moderate heat, stirring occasionally, until fragrant and crisp. Salt does not easily penetrate an intact shell, so some recipes soak seeds in salted water first.
Can dogs eat roasted salted sunflower seeds in shell?
No, roasted salted sunflower seeds in shell are not a good dog treat. The shells can cause choking or digestive problems, and the added salt is unsuitable in large amounts. If a dog eats many shells or becomes unwell, contact a veterinarian.
How should you store roasted salted sunflower seeds in shell?
Keep them in an airtight container in a cool, dry place. Moisture can make the kernels lose their crispness, while heat and light can cause the natural oils to develop an unpleasant taste. Seal the package promptly after opening.
Can you swallow the shells of roasted salted sunflower seeds in shell?
A small shell fragment swallowed by accident usually passes without trouble, but repeatedly swallowing shells or eating a large amount can irritate the digestive tract or contribute to constipation. Seek medical help for severe pain, vomiting, or difficulty swallowing.
Do roasted salted sunflower seeds in shell raise blood pressure?
Their added salt can increase your sodium intake, and regularly getting too much sodium can make blood pressure harder to manage. If you have high blood pressure or have been told to limit salt, choose unsalted seeds and keep portions modest.
Do roasted salted sunflower seeds in shell go bad?
Yes. Their natural oils can turn rancid, especially if the seeds are exposed to heat, air, or light. Discard them if they smell stale or taste bitter, and keep the remaining seeds tightly sealed in a cool, dry place.
Roasted salted sunflower seeds in shell Vitamins & Minerals
Vitamins
B1
0.44mg · 37% DV
Vitamin E
5.1mg · 34% DV
B3
2.49mg · 16% DV
B6
0.24mg · 14% DV
Minerals
Copper
0.33mg · 37% DV
Selenium
13µg · 24% DV
Phosphorus
156mg · 22% DV
Manganese
0.51mg · 22% DV
Sodium
285mg · 12% DV
Potassium ⭐
138mg · 4% DV
Roasted salted sunflower seeds in shell 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 in shell
To burn the 99 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 salted sunflower seeds in shell?
Roasted salted sunflower seeds in shell are sunflower seeds toasted with their shells on and seasoned with salt. They’re eaten as a snack in many places, including at sporting events, on walks and during relaxed gatherings. To eat them, crack the shell with your teeth, enjoy the kernel and discard the shell. Roasting brings out a toasty, nutty flavour, while the salt makes them an easy match for drinks or casual snacking.
They’re energy-dense, with protein, fat and fibre; 100 g provides 20.8 g of protein. Since the shells aren’t eaten, it can help to serve a small portion in a bowl rather than snack straight from a large bag. Choose a less salty version if you’re watching your salt intake.
How Nutritious Is Roasted salted sunflower seeds in shell?
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 salted sunflower seeds in shell 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 in shell Contain Allergens?
No known major allergens
Which Diets Is Roasted salted sunflower seeds in shell Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Roasted salted sunflower seeds in shell Fat Profile
SATURATED
0.78g
MONOUNSATURATED
2.61g
POLYUNSATURATED
3.36g
Omega 6:3 ratio 162:1
Above the ideal 4:1 (162:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.