Sunflower seeds, flavored
Common food
Photo: Wikipedia
Flavored sunflower seeds are a crunchy, savory snack made from the kernels of the sunflower plant, often seasoned with salt, spices, or other flavorings. They offer a satisfying, nutty taste with a firm, slightly oily texture. Nutritionally, they are a calorie-dense source of healthy fats, protein, and fiber.
Calorie split: 12% protein · 17% carbs · 71% fat
↓ Full nutrition💚 Why it's loved
People love flavored sunflower seeds for their addictive crunch and customizable, savory taste. They are a portable, shareable snack deeply embedded in casual social settings, from baseball games to road trips.
⚠️ Watch-outs & how to enjoy it better
They are often high in sodium, which can contribute to increased blood pressure, and their high-fat content makes them very calorie-dense. The shells are a choking hazard and should not be eaten. To manage sodium, look for low-salt versions or rinse them lightly; practice strict portion control by pre-portioning a small handful (about 30g) to avoid overconsumption.
Key benefits
- Rich in vitamin E, an antioxidant that supports cell health.
- Good source of magnesium, which aids muscle and nerve function.
- Provides plant-based protein for satiety and muscle maintenance.
- High in dietary fiber to support digestive health.
- Contains healthy polyunsaturated and monounsaturated fats.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The world record for shelling sunflower seeds is over 500 in one minute, using a technique where the seeds are cracked with the front teeth and the shells are spat out in a continuous stream.
Full nutrition (USDA data · scales with serving)
| Water | 1.1 g |
| Energy | 567 kcal |
| Protein | 18.4 g |
| Total lipid (fat) | 47.6 g |
| Carbohydrate, by difference | 25.9 g |
| Fiber, total dietary | 10.6 g |
| Total Sugars | 5.5 g |
| Calcium, Ca | 68.0 mg |
| Iron, Fe | 3.6 mg |
| Magnesium, Mg | 123 mg |
| Phosphorus, P | 1103 mg |
| Potassium, K | 812 mg |
| Sodium, Na | 612 mg |
| Zinc, Zn | 5.0 mg |
| Copper, Cu | 1.7 mg |
| Selenium, Se | 75.7 ug |
| Vitamin C, total ascorbic acid | 1.3 mg |
| Thiamin | 0.10 mg |
| Riboflavin | 0.23 mg |
| Niacin | 6.7 mg |
| Vitamin B-6 | 0.77 mg |
| Folate, total | 226 ug |
| Folic acid | 0.00 ug |
| Folate, food | 226 ug |
| Folate, DFE | 226 ug |
| Choline, total | 52.6 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 0.00 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 5.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 24.9 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 2.6 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 5.0 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.05 g |
| SFA 16:0 | 2.7 g |
| SFA 18:0 | 2.1 g |
| Fatty acids, total monounsaturated | 9.1 g |
| MUFA 16:1 | 0.05 g |
| MUFA 18:1 | 9.0 g |
| MUFA 20:1 | 0.05 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 31.4 g |
| PUFA 18:2 | 31.3 g |
| PUFA 18:3 | 0.07 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.00 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 0.00 mg |
Amino acid profile (per 100g)
Estimated from Seeds, sunflower seed kernels, oil roasted, with salt added — USDA does not publish this profile for Sunflower seeds.
| Tryptophan | 0.31 g |
| Threonine | 0.82 g |
| Isoleucine | 1.0 g |
| Leucine | 1.5 g |
| Lysine | 0.82 g |
| Methionine | 0.43 g |
| Cystine | 0.40 g |
| Phenylalanine | 1.0 g |
| Tyrosine | 0.59 g |
| Valine | 1.2 g |
| Arginine | 2.1 g |
| Histidine | 0.56 g |
| Alanine | 0.98 g |
| Aspartic acid | 2.2 g |
| Glutamic acid | 4.9 g |
| Glycine | 1.3 g |
| Proline | 1.0 g |
| Serine | 0.95 g |
FAQ
Are the shells edible?
No, the shells are primarily indigestible fiber and are a choking hazard. They are meant to be discarded after cracking.
How do flavored sunflower seeds differ from plain ones?
Flavored varieties are typically roasted in oil and coated with salt, spices, or other seasonings, which significantly increases their sodium and sometimes calorie content compared to raw or dry-roasted unsalted seeds.
Can I eat them on a low-carb diet?
Yes, in moderation. Shelled sunflower seeds are relatively low in net carbs (about 4g per 100g) and high in fat and fiber, making them a suitable snack for many low-carb diets.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 5.67 kcal/g · 13% calories from protein · 10.6 g fiber · 5.5 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 0.75 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.