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Roasted salted sunflower seeds with shell Calories
Roasted, salted, in-shell sunflower seeds; high in fiber and vitamin E; snack food
In season: Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Roasted salted sunflower seeds with shell (30 g) has 144 calories. That works out to 480 calories per 100 g. It contains 5.4 g of carbs, 5.7 g of protein, 12.3 g of fat and 2.6 g of fiber. Its 10.5 mg of Vitamin E covers 70% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.
Roasted salted sunflower seeds with shell Nutrition Facts
Selected: 1 serving (medium) · 30 g
144
KCAL / 30G
Carbs
5.4g
· 2% DV
Protein
5.7g
· 11% DV
Fat
12.3g
· 16% 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 14% · Protein 15% · Fat 71%
Roasted salted sunflower seeds with shell nutrition facts table · 1 serving (medium) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 144 kcal | |
| Total fat | 12.3 g | 16% |
| Saturated fat | 1.35 g | 7% |
| Trans fat | 0 g | |
| Sodium | 195 mg | 8% |
| Total carbohydrate | 5.4 g | 2% |
| Fiber | 2.6 g | 9% |
| Protein | 5.7 g | 11% |
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 with shell?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 30 g | 144 kcal |
| 1 piece (small) | 2 g | 10 kcal |
| 1 tablespoon (whole) | 8 g | 38 kcal |
| 1 serving (small) | 15 g | 72 kcal |
| 1 ounce (whole) | 28 g | 134 kcal |
| 1 serving (large) | 50 g | 240 kcal |
| 1 pack (medium) | 80 g | 384 kcal |
| 100 g | 100 g | 480 kcal |
| 1 cup (whole) | 140 g | 672 kcal |
Calculated from 480 calories per 100 g.
Frequently Asked Questions About Roasted salted sunflower seeds with shell
Can you eat the shells of roasted salted sunflower seeds with shell?
No, eat the kernel and spit out the shell. The hull is tough and fibrous, and swallowing a lot of it can cause digestive discomfort. Crack the shell open rather than chewing it into pieces.
How do you eat roasted salted sunflower seeds with shell?
Place a seed between your front teeth, gently crack the pointed end, remove the kernel with your tongue, and spit out the hull. Avoid biting down hard, which can chip or damage teeth.
Are roasted salted sunflower seeds with shell high in sodium?
They can be high in sodium because salt coats the shells and may also season the kernels. If you are cutting back on salt, choose unsalted sunflower seeds rather than relying on spitting out the hulls.
How should you store roasted salted sunflower seeds with shell?
Keep roasted salted sunflower seeds with shell in an airtight container in a cool, dry place. Moisture makes them lose their crunch, while exposure to air and heat can make the kernels’ oils turn rancid.
Can you roast sunflower seeds in the shell at home?
Yes. Soak raw in-shell sunflower seeds briefly in salted water, drain them, then roast in a single layer, stirring occasionally. Watch closely near the end because the kernels can burn; cool fully before storing.
Why are some roasted salted sunflower seeds with shell hard to crack?
Shell thickness and kernel size vary from seed to seed, so some are naturally tougher to open. Try cracking the pointed tip gently; repeatedly crushing a hard shell with your teeth can damage them.
Do roasted salted sunflower seeds with shell go bad?
Yes. The oils in the kernels can turn rancid over time, especially when exposed to heat, light, or air. Discard seeds that smell paint-like or taste bitter, and seal the package after opening.
Are roasted salted sunflower seeds with shell the same as sunflower kernels?
No. In-shell seeds still have the hard outer hull, while sunflower kernels are the edible inner seeds with the hull removed. With in-shell seeds, you need to crack and discard the hull before eating.
Are roasted salted sunflower seeds with shell healthy?
They can be a nourishing snack, but the salted, roasted variety is easy to eat in large amounts and may add substantial salt. A small portion, or an unsalted version, is a more practical everyday choice.
Can dogs eat roasted salted sunflower seeds with shell?
No, do not give dogs the shells: they can be difficult to digest and may cause choking or intestinal problems. Salted kernels are not a good treat either; offer only plain, shelled seeds if your veterinarian says they are suitable.
Roasted salted sunflower seeds with shell Vitamins & Minerals
Vitamins
Vitamin E
10.5mg · 70% DV
Biotin
19.8µg · 66% DV
B1
0.45mg · 38% DV
B6
0.39mg · 23% DV
Minerals
Copper
0.54mg · 60% DV
Selenium
16µg · 29% DV
Phosphorus
198mg · 28% DV
Manganese
0.57mg · 25% DV
Sodium
195mg · 8% DV
Potassium ⭐
194mg · 6% DV
Roasted salted sunflower seeds with 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 with shell
To burn the 144 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 with shell?
Roasted salted sunflower seeds with shell are whole sunflower seeds, toasted and salted without removing their shells. They are a familiar snack in Turkey and a popular, portable nibble in many other places. Crack the shell with your teeth, eat the kernel and discard the husk; the toasted, slightly oily crunch and salty flavour make them easy to graze on while chatting, watching a game or relaxing outdoors.
They provide fibre and vitamin E, but are also energy-dense, with much of their energy coming from fat. Their saltiness can encourage mindless snacking, so serve a small bowl rather than eating straight from a large bag; choose unsalted seeds if you prefer less salt.
How Nutritious Is Roasted salted sunflower seeds with 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
Medium
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 with 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 with shell Contain Allergens?
No known major allergens
Which Diets Is Roasted salted sunflower seeds with shell Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Roasted salted sunflower seeds with shell Fat Profile
SATURATED
1.35g
MONOUNSATURATED
4.8g
POLYUNSATURATED
5.7g
Omega 6:3 ratio 230:1
Above the ideal 4:1 (230:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.