Nuts, Seeds & Oils
Sunflower Seeds, in shell Nutrition Facts
Sunflower seeds in shell provide a slower eating experience, with only about 30% of the weight being edible kernels. The shell acts as a natural portion control mechanism while offering the same nutritional benefits as shelled seeds.
Nutrition Facts
Per 100g serving
Calories175
% Daily Value*
Total Fat
15.5g24%
Saturated Fat
1.6g8%
Trans Fat
0.0g
Polyunsaturated Fat
6.9g
Monounsaturated Fat
5.6g
Cholesterol
-0%
Sodium
3mg0%
Total Carbohydrate
6.0g2%
Dietary Fiber
2.6g9%
Total Sugars
0.8g
Protein
6.2g12%
Vitamin A
-0%
Vitamin C
0.4mg0%
Vitamin D
-0%
Vitamin E
10.6mg71%
Vitamin K
-0%
Vitamin B6
0.4mg24%
Vitamin B12
-0%
Folate
68mcg17%
Calcium
23mg2%
Iron
1.6mg9%
Potassium
194mg4%
Magnesium
98mg23%
Zinc
1.5mg14%
*The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Health Benefits
- ✓Natural portion control from shelling process
- ✓Same nutrient density as shelled seeds per edible portion
- ✓Good source of vitamin E and minerals
- ✓Lower effective calorie intake due to shell weight
Best For
Recreational snackingBaseball gamesPortion-controlled eatingExtended snacking sessions
Storage
Store in a cool, dry place in original packaging or airtight container for up to 6 months; the shell helps protect kernels from oxidation
Serving Sizes
100g (in shell)175 cal
1 cup (in shell)112 cal
1 oz (in shell)49 cal
Frequently Asked Questions
How much of sunflower seeds in shell is edible?
Approximately 25-30% of the total weight is edible kernel, with the remaining 70-75% being inedible shell.
Can you eat sunflower seed shells?
No, sunflower seed shells are not digestible and should be discarded. They can cause digestive issues if consumed.
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