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Salted roasted sunflower seeds Calories
Rich in healthy fats, vitamin E, and magnesium; high in sodium due to salting.
CALORIES
GI
POTASSIUM
FIBER
Quick answer
1 ounce (small) of Salted roasted sunflower seeds (28 g) has 163 calories. That works out to 582 calories per 100 g. It contains 5.2 g of carbs, 5.4 g of protein, 13.9 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.
What is Salted roasted sunflower seeds?
Salted roasted sunflower seeds are sunflower seeds toasted in their shells and seasoned with salt. They’re a familiar snack in many places, from stadiums and parks to home gatherings. In Turkey, people often crack the shells with their teeth or fingers and eat the kernels slowly, making them a popular companion to conversation and tea.
The shells are dry and crisp, while the kernels are mildly nutty, oily and salty. They provide fats, protein and fibre, so even a small handful is energy-dense; the added salt is worth keeping in mind. Choose an unsalted version if you want to limit sodium, or serve a modest portion alongside fresh fruit or vegetables for a more balanced snack.
Salted roasted sunflower seeds Nutrition Facts
Selected: 100 g
582
KCAL / 100G
Carbs
18.7g
· 7% DV
Protein
19.3g
· 39% DV
Fat
49.8g
· 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 12% · Protein 13% · Fat 75%
Salted roasted sunflower seeds Vitamins & Minerals
Vitamins
Vitamin E
35.2mg · 235% DV
B1
1.48mg · 123% DV
B6
1.35mg · 79% DV
Folate
227µg · 57% DV
Minerals
Copper
2mg · 222% DV
Selenium
53µg · 96% DV
Phosphorus
660mg · 94% DV
Manganese
2mg · 87% DV
How Nutritious Is 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
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.
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 Salted roasted sunflower seeds
To burn the 582 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 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 Salted roasted sunflower seeds Contain Allergens?
No known major allergens
Which Diets Is 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
Salted roasted sunflower seeds Fat Profile
SATURATED
4.5g
MONOUNSATURATED
18.5g
POLYUNSATURATED
23.1g
Omega 6:3 ratio 328.6:1
Above the ideal 4:1 (328.6:1).
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Frequently Asked Questions About Salted roasted sunflower seeds
Are salted roasted sunflower seeds good for you?
Yes, sunflower seeds provide vitamin E, magnesium and mostly unsaturated fats. The salted roasted kind is also high in sodium, so choose unsalted seeds if you are trying to reduce salt.
Can you eat the shells of salted roasted sunflower seeds?
No, it is better to spit out the shells. They are tough and fibrous, so swallowing them can be hard on digestion; crack each shell and eat the kernel inside.
How do you eat salted roasted sunflower seeds?
Crack a shell between your teeth or fingers, remove the kernel, and spit out the shell. Avoid chewing and swallowing the shells, and keep a bowl nearby if you are eating them as a snack.
Do salted roasted sunflower seeds cause weight gain?
They can contribute to weight gain when you regularly eat more energy than you use. Sunflower seeds are energy-dense and easy to snack on continuously, so portion some into a bowl instead of eating from the bag.
How long do salted roasted sunflower seeds last after opening?
They keep their quality longest in an airtight container in a cool, dry place away from sunlight. Heat, air and moisture can make the seeds lose their crunch or develop a stale, bitter taste.
How can you make salted roasted sunflower seeds at home?
Soak raw sunflower seeds in salted water, drain them, then roast them in the oven, stirring occasionally until dry and crisp. Taste them before adding extra salt, since the soaking water may season them sufficiently.
Are salted roasted sunflower seeds high in sodium?
Yes, salting makes these sunflower seeds a high-sodium snack compared with unsalted seeds. If you are watching your sodium intake, choose an unsalted version or eat less of the salted kind.
Can you wash salted roasted sunflower seeds before eating them?
You can rinse them, but it is not a good way to remove salt: water softens the roasted shells and kernels and reduces their crunch. Choosing unsalted sunflower seeds is a more practical way to limit sodium.
Why do salted roasted sunflower seeds taste bitter?
They may taste bitter because the natural oils have gone rancid after exposure to air, heat or light, or because they were over-roasted. Discard seeds with a sharp, stale or paint-like smell rather than trying to mask the taste.
Can you eat salted roasted sunflower seeds before bed?
Yes, eating them before bed is generally fine, but their salt may make you thirsty and a long bout of snacking can add more energy than intended. Set aside a small portion rather than eating straight from the bag.
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Nutrition data compiled from USDA FoodData Central and scientific sources.