🧪 Nutrition Facts
- Calories 180.0
- Total Fat 15.0 g
- Saturated Fat 2.0 g
- Cholesterol 0.0 mg
- Sodium 219.9 mg
- Potassium 140.1 mg
- Total Carbohydrate 7.0 g
- Dietary Fiber 3.0 g
- Sugars 1.0 g
- Protein 6.0 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 30.0 mg
- Copper 0.0 mg
- Folate 0.0 µg
- Iron 1.3 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
With 180.0 calories per serving (1 Serving (30.0g)), Roasted & Salted Shelled Sunflower Seeds is a moderately calorie-dense food worth tracking if you're managing your intake. The majority of its calories come from fat (15.0g, 72.2% of calories), including 2.0g of saturated fat.
🏷️ 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, Canola Oil, Salt.
🔬 Ingredient Analysis
No artificial preservatives, sweeteners, colours, emulsifiers, flavour enhancers, or synthetic fortification agents were detected in the ingredient list for Roasted & Salted Shelled 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 Shelled 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 Shelled Sunflower Seeds contributes to the recommended daily intake for key nutrients, based on a 2,000 calorie diet.
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 180.0 kcal | 9% |
| Total Fat | 15.0 g | 19% |
| Saturated Fat | 2.0 g | 10% |
| Sodium | 219.9 mg | 10% |
| Total Carbohydrate | 7.0 g | 3% |
| Dietary Fiber | 3.0 g | 11% |
| Protein | 6.0 g | 12% |
| Calcium | 30.0 mg | 2% |
| Iron | 1.3 mg | 7% |
| Potassium | 140.1 mg | 3% |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
🔥 Calorie Analysis
Roasted & Salted Shelled Sunflower Seeds accounts for 9% of a standard 2,000 calorie daily diet per serving. The majority of the calories for this food comes from fat. Fat makes up 72.2% of the calories.
🏃 Exercise Burn Time
How long would it take to burn off the 180.0 calories in Roasted & Salted Shelled 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 | 13.6 min |
| Walking: 17 minutes per mile | 31.1 min |
| Cycling (Low Intensity) | 19.7 min |
| HIIT | 16.7 min |
| Chopping Wood | 27.6 min |
Find more information on calories burned doing popular exercises.
💬 Nutrition Q&A: Roasted & Salted Shelled Sunflower Seeds
Is Roasted & Salted Shelled Sunflower Seeds good for weight loss?
Sunflower seeds are calorie-dense at 180 calories per ounce, so portion control matters if you're watching your weight. However, the 6g of protein and 3g of fiber per serving can help you feel full, making a small handful a reasonable snack choice.
Is Roasted & Salted Shelled Sunflower Seeds a good snack for kids?
They're a good snack for kids who can safely chew whole seeds—though very young children might do better with hulled versions to avoid choking risk. The plain roasted variety without heavy seasonings is a nutritious option that provides protein and healthy fats.
What diets does Roasted & Salted Shelled Sunflower Seeds suit?
These seeds work well for keto, paleo, vegan, and vegetarian diets. They're also suitable for gluten-free eating and fit into most low-sugar approaches.
What does Roasted & Salted Shelled Sunflower Seeds pair well with for a balanced meal?
Combine them with whole grain bread, salads, or grain bowls to add crunch and nutrition. They also pair nicely with fresh fruit, yogurt, or hummus-based dips for a more balanced snack.
How does Roasted & Salted Shelled Sunflower Seeds fit into a balanced diet?
Sunflower seeds contribute healthy unsaturated fats and plant-based protein to your diet, along with fiber and minerals like iron and potassium. A 30g serving fits easily into balanced eating as a nutrient-dense snack or salad topper, though the sodium content (220mg) is worth noting if you're limiting salt intake.
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.
