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Salted Sunflower Seeds

Salted Sunflower Seeds

EverydaySalted

Salted sunflower seeds are shelled sunflower kernels that have been dry-roasted and seasoned with salt for a savory snack. They provide a concentrated source of healthy unsaturated fats, plant-based protein, and dietary fiber, though their sodium content requires mindful portion control. The crunchy texture and nutty flavor make them popular for both standalone snacking and as a topping for salads, yogurt, or trail mixes.

Macro Impact

A 1 oz serving contains 173 calories, 5g protein, 6g carbs, and 16g fat.

Calorie Burn

How long would it take to burn off 173 calories?
Walking3.5 mph, moderate pace
40 min
YogaModerate effort, gentle pace
29 min
SwimmingModerate effort, freestyle
22 min
Biking12-14 mph, moderate effort
18 min
StairsStair climbing, moderate pace
20 min
Running5 mph (12 min/mile)
15 min

Nutrition Facts

Serving size1 oz (28 g)
Amount per serving
Calories173
% Daily Value*
Total Fat16g
20%
Saturated Fat2g
8%
Trans Fat0g
Polyunsaturated Fat11g
Monounsaturated Fat3g
Cholesterol0mg
0%
Sodium172mg
7%
Total Carbohydrate6g
2%
Dietary Fiber3g
12%
Total Sugars0.8g
Includes Added Sugars0g
0%
Protein5g
Vitamin D0mcg
0%
Calcium16mg
1%
Iron2mg
11%
Potassium137mg
3%

* The % Daily Value (DV) tells you how much a nutrient in a serving contributes to a daily diet.

Nutrient Breakdown

Nutrient breakdown based on appropriate daily intake recommendations for a 175lb adult.

Carbs
Total Carbs
6 / 275 g
2%
Fiber
3 / 28 g
12%
Sugars
1 g
Added Sugars
0 / 50 g
0%
Soluble Fiber
1 g
Insoluble Fiber
2 g
Sugar Alcohols
0 g
Xylitol
0 g
Sorbitol
0 g
Other Carbohydrates
2 g
Fat
Total Fat
16 / 78 g
20%
Monounsaturated
3 / 31 g
10%
Polyunsaturated
11 / 23 g
45%
Saturated
2 / 23 g
7%
Trans
0 g
Cholesterol
0 / 300 g
0%
Omega 3
0 / 5 g
0%
Omega 6
10 / 19 g
56%
Omega 9
3 g
Protein
Protein
5 / 80 g
6%
Amino Acids
Histidine
0 / 3 g
4%
Isoleucine
0 / 2 g
15%
Leucine
0 / 3 g
11%
Lysine
0 / 2 g
8%
Methionine
0 / 1 g
9%
Phenylalanine
0 / 2 g
12%
Threonine
0 / 1 g
17%
Tryptophan
0 / 0 g
23%
Valine
0 / 2 g
13%
Arginine
1 g
Cysteine
0 g
Cystine
0 g
Tyrosine
0 g
Alanine
0 g
Aspartic Acid
1 g
Glutamic Acid
1 g
Glycine
0 g
Proline
0 g
Serine
0 g
Vitamins
Thiamine, B1
0 / 1 mg
8%
Riboflavin, B2
0 / 1 mg
7%
Niacin, B3
1 / 15 mg
8%
Pantothenic Acid, B5
2 / 5 mg
40%
Pyridoxine, B6
0 / 1 mg
17%
Biotin, B7
0 / 30 mcg
0%
Cobalamin, B12
0 / 2 mcg
0%
Folate
67 / 400 mcg
17%
Vitamin A
0 / 800 mcg
0%
Vitamin C
0 / 83 mg
0%
Vitamin D
0 / 15 mcg
0%
Vitamin E
8 / 15 mg
56%
Vitamin K
1 / 105 mcg
1%
Minerals
Calcium
16 / 1k mg
2%
Copper
1 / 1 mg
57%
Iron
2 / 13 mg
15%
Magnesium
36 / 370 mg
10%
Manganese
1 / 2 mg
29%
Phosphorous
325 / 700 mg
46%
Potassium
138 / 3k mg
5%
Selenium
17 / 55 mcg
32%
Sodium
172 / 2.3k mg
7%
Zinc
2 / 10 mg
16%
Chromium
0 / 30 mcg
0%
Molybdenum
0 / 45 mcg
0%
Iodine
0 / 150 mcg
0%
Chlorine
0 / 2.3k mg
0%
Other
Ethyl Alcohol
0 g
Water
0 g
Caffeine
0 mg
Choline
15 mg
Taurine
0 mg

References

Data on this page was sourced from a number of official governmental and non-governmental sources, including:

  1. 1.Seeds, sunflower seed kernels, toasted, with salt added. USDA Standard Reference, Legacy. Food ID 168594.
  2. 2.Seeds, sunflower seed kernels, dry roasted, with salt added. USDA Standard Reference, Legacy. Food ID 169418.
  3. 3.Seeds, sunflower seed kernels, dry roasted, salted. Canadian Nutrient File. Food ID 2620.
  4. 4.Seeds, sunflower seed kernels, toasted, salted. Canadian Nutrient File. Food ID 2622.

Disclaimer & Important Notices

1. Informational Purposes Only: All nutritional information provided by OpenNutrition is for general informational purposes only. Our data is explicitly not intended to replace professional medical, nutritional, or dietary advice.

2. Accuracy & Reliability: We strive to ensure accuracy and quality using authoritative sources and AI-based validation; however, we make no guarantees regarding completeness, accuracy, or timeliness. Always confirm nutritional data independently when accuracy is critical.

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