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Protein Snack Finder

Nuts & seeds

Giant Snacks Sunflower Seeds

Giant Snacks Sunflower Seeds: 9 g of protein and 190 calories per serving (4.7 g protein per 100 calories), with just 1 g sugar. Protein per calorie is moderate, so treat it as a filling nut and seed snack rather than a primary protein source. It fits keto targets at 2 g net carbs per serving.

  • Keto-friendly: ≤5 g net carbs

Nutrition last checked October 15, 2026.

Where to buy

Snack Facts

Serving size 30 g (30 g)

Calories
190
Protein
9 g
Total fat
14 g
Saturated fat
1.5 g
Total carbohydrate
6 g
Dietary fiber
4 g
Total sugars
1 g
Sodium
300 mg
Protein per 100 cal
4.7 g

Highlighted values pass our thresholds. Per serving, from the product label and Open Food Facts. Check the package you buy; recipes change.

Passes 4 of 5 checks

How Sunflower Seeds measures up to our five lines, per serving.

  • Protein 10 g or moreMisses
  • Calories under 200Passes
  • Sugar 5 g or lessPasses
  • Fiber 3 g or morePasses
  • Sodium under 400 mgPasses

What's good

  • Low sugar: 1 g per serving
  • Mostly unsaturated fats from whole nuts or seeds
  • Keto-friendly by the numbers: 2 g net carbs per serving
  • Shelf-stable and easy to carry

What to watch

  • Low protein per calorie (4.7 g per 100 calories)
  • Ultra-processed (NOVA group 4)
  • Contains milk

Ingredients and allergens

Sunflower seeds, seasoning (whey powder, salt, vinegar powder, dextrose, onion powder, garlic powder, citric acid, disodium inosinate, disodium guanylate, natural flavor and less than 2.0% tri-calcium phosphate added as an anti-caking agent), maltodextrin, xanthan gum.

Contains: milk.

Nutri-Score D. NOVA processing group 4 of 4.

Source record on Open Food Facts (opens in a new tab)

Frequently asked questions

How much protein is in Giant Snacks Sunflower Seeds?

Giant Snacks Sunflower Seeds has 9 g of protein per 30 g (30 g) serving and 190 calories, which is 4.7 g of protein per 100 calories.

Is Giant Snacks Sunflower Seeds healthy?

It passes 4 of our 5 checks (calories under 200, sugar 5 g or less, fiber 3 g or more, sodium under 400 mg). It misses on protein 10 g or more. It is ultra-processed (NOVA group 4).

Is Giant Snacks Sunflower Seeds keto, vegan or gluten-free?

The label we have does not claim keto, vegan or gluten-free. It is not labelled keto, but at 2 g net carbs (carbs minus fiber) per serving it fits a keto plan by the numbers. Check the package for current claims and allergens.

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