🧪 Nutrition Facts
- Calories 129.9
- Total Fat 6.0 g
- Saturated Fat 0.5 g
- Cholesterol 0.0 mg
- Sodium 600.0 mg
- Potassium 236.9 mg
- Total Carbohydrate 14.0 g
- Dietary Fiber 13.0 g
- Sugars 0.0 g
- Protein 4.0 g
- Vitamin A 0.0 IU
- Vitamin B-12 0.0 µg
- Vitamin B-6 0.0 mg
- Vitamin C 0.0 mg
- Vitamin D 0.0 IU
- Vitamin E 0.0 mg
- Calcium 36.1 mg
- Copper 0.0 mg
- Folate 0.0 µg
- Iron 1.0 mg
- Magnesium 0.0 mg
- Manganese 0.0 mg
- Niacin 0.0 mg
- Pantothenic Acid 0.0 mg
- Phosphorus 0.0 mg
- Riboflavin 0.0 mg
- Thiamin 0.0 mg
- Zinc 0.0 mg
Note: Nutrition information comes from the USDA Food Central Database. Daily values are based on a 2,000 calorie per day diet (FDA). Actual requirements vary by individual. Use at your own risk.
📋 Nutrition Summary
Roasted Salted In-Shell Sunflower Seeds contains 129.9 calories per serving (1 Serving (28.0g)), a moderate amount that fits easily into most daily calorie goals. Carbohydrates are the primary energy source at 14.0g per serving (44.4% of calories), with a good 13.0g of dietary fiber. One thing to note: a single serving contains 600.0mg of sodium (26% of the daily recommended limit), which is significant if you're watching your salt intake.
🏷️ Diet & Nutrition Tags
Tags are generated automatically from USDA nutrition data using standard dietary thresholds. They are for general guidance only and are not medical advice.
📝 Ingredients
Sunflower Seeds, Sea Salt.
🔬 Ingredient Analysis
No artificial preservatives, sweeteners, colours, emulsifiers, flavour enhancers, or synthetic fortification agents were detected in the ingredient list for Roasted Salted In-Shell Sunflower Seeds. This does not guarantee the food is unprocessed or free from all additives — always read the full ingredient label.
🤖 AI Nutrition Coach
AI POWEREDAsk anything about Roasted Salted In-Shell Sunflower Seeds — how it fits your diet, what to pair it with, or how it compares nutritionally.
📊 % Daily Value
The following shows how one serving of Roasted Salted In-Shell Sunflower Seeds contributes to the recommended daily intake for key nutrients, based on a 2,000 calorie diet.
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 129.9 kcal | 6.5% |
| Total Fat | 6.0 g | 8% |
| Saturated Fat | 0.5 g | 3% |
| Sodium | 600.0 mg | 26% ⚠️ |
| Total Carbohydrate | 14.0 g | 5% |
| Dietary Fiber | 13.0 g | 46% ✅ |
| Protein | 4.0 g | 8% |
| Calcium | 36.1 mg | 3% |
| Iron | 1.0 mg | 6% |
| Potassium | 236.9 mg | 5% |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs. ✅ marks ≥20% DV (FDA "good source" threshold); ⭐ marks ≥100% DV (a full day's value).
🔥 Calorie Analysis
Roasted Salted In-Shell Sunflower Seeds accounts for 6.5% of a standard 2,000 calorie daily diet per serving. The majority of the calories for this food comes from carbohydrates. Carbohydrates make up 44.4% of the calories.
🏃 Exercise Burn Time
How long would it take to burn off the 129.9 calories in Roasted Salted In-Shell Sunflower Seeds? The table below shows burn time for a 170-pound person doing common exercises.
| Exercise | Minutes to Burn |
|---|---|
| Running: 10 minutes per mile | 9.8 min |
| Walking: 17 minutes per mile | 22.4 min |
| Cycling (Low Intensity) | 14.2 min |
| HIIT | 12.0 min |
| Elliptical (Moderate Intensity) | 18.7 min |
Find more information on calories burned doing popular exercises.
💬 Nutrition Q&A: Roasted Salted In-Shell Sunflower Seeds
Is Roasted Salted In-Shell Sunflower Seeds good for weight loss?
With 130 calories and 4g of protein per serving, roasted sunflower seeds can support weight loss when portion-controlled. The 13g of fiber helps you feel fuller longer, which may reduce overall calorie intake throughout the day.
Is Roasted Salted In-Shell Sunflower Seeds heart-healthy?
While sunflower seeds contain mostly unsaturated fat and minimal saturated fat, the high sodium works against heart health benefits. For cardiovascular support, you'd want to choose unsalted versions or enjoy these only occasionally.
How does the fiber in Roasted Salted In-Shell Sunflower Seeds support digestion?
At 13g of fiber per ounce, these seeds are exceptionally high in this nutrient, promoting healthy digestion and regular bowel movements. This fiber content also supports beneficial gut bacteria and helps maintain stable blood sugar levels.
How does Roasted Salted In-Shell Sunflower Seeds fit a low-sodium diet?
At 600mg per serving, roasted salted sunflower seeds exceed what most low-sodium diets allow per snack. Look for unsalted varieties instead, which would provide the same nutritional benefits without the sodium concern.
What should I watch out for with Roasted Salted In-Shell Sunflower Seeds?
The sodium content is quite high at 600mg per 28g serving—that's about 26% of the daily limit. If you're monitoring salt intake or have blood pressure concerns, this shouldn't be a frequent choice.
Nutrition Q&A answers are based on USDA nutritional data and are for general informational purposes only. They are not a substitute for professional dietary or medical advice.
