Sunflower Seeds, Roasted & Salted with Shell Serving size is about 1/4 cup or 30 grams and 190 calories. The fruit of the sunflower, the seeds are nutritious and tasty with a nutty flavor. Sold shelled and unshelled, raw and roasted and most commonly eaten as a snack or topping for salads, cereals and baked goods. "De hulling is commonly preformed by cracking the hull with one's teeth and spitting it out while keeping the kernels in the mouth and eating it." 
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