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Sunflower seeds (unsalted) Calories
Rich in vitamin E, magnesium, and healthy fats
CALORIES
GI
POTASSIUM
FIBER
Sunflower seeds (unsalted) Nutrition Facts
Selected: 100 g
584
KCAL / 100G
Carbs
20g
· 13%
Protein
20.8g
· 13%
Fat
51.5g
· 74%
Fiber
8.6g
Sunflower seeds (unsalted) Vitamins & Minerals
Vitamins
Vitamin E
35.17mg · 234% DV
Biotin
66µg · 220% DV
B1
1.48mg · 123% DV
B6
1.34mg · 79% DV
Minerals
Copper
2mg · 222% DV
Selenium
53µg · 96% DV
Phosphorus
660mg · 94% DV
Manganese
2mg · 87% DV
Sunflower seeds (unsalted) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Sunflower seeds (unsalted) Processed?
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Sunflower seeds (unsalted) Contain Allergens?
No known major allergens
Which Diets Is Sunflower seeds (unsalted) Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Sunflower seeds (unsalted) Fat Profile
SATURATED
4.5g
MONOUNSATURATED
18.5g
POLYUNSATURATED
23.1g
Omega 6:3 ratio 330:1
Above the ideal 4:1 (330:1).
Foods Similar to Sunflower seeds (unsalted)
Sunflower seeds (unsalted) — Frequently Asked Questions
How many calories are in unsalted sunflower seeds?
Unsalted sunflower seeds provide 584 calories per 100 grams. They are energy-dense, so portion size can make a meaningful difference to calorie intake.
Are unsalted sunflower seeds a good source of protein?
Unsalted sunflower seeds contain 20.8 grams of protein per 100 grams. They can contribute plant protein to meals and snacks.
Are sunflower seeds low in carbohydrates?
Unsalted sunflower seeds contain 20 grams of carbohydrates per 100 grams. Their fat content is higher, at 51.5 grams per 100 grams.
Can I eat unsalted sunflower seeds on keto?
Yes, unsalted sunflower seeds are listed as compatible with a keto diet. Since they contain 20 grams of carbohydrates per 100 grams, the amount eaten should fit your daily carbohydrate target.
What is the glycemic index of unsalted sunflower seeds?
Unsalted sunflower seeds have a glycemic index of 35. This is considered a low glycemic index value.
Do sunflower seeds raise blood sugar quickly?
With a glycemic index of 35, unsalted sunflower seeds are a low-GI food. They also provide 8.6 grams of fiber per 100 grams.
Are unsalted sunflower seeds high in fiber?
Unsalted sunflower seeds provide 8.6 grams of fiber per 100 grams. Fiber adds to their overall nutritional profile.
Are unsalted sunflower seeds vegan and gluten-free?
Yes, unsalted sunflower seeds are compatible with vegan, vegetarian, and gluten-free diets. They are also listed as suitable for omnivore, pescatarian, Mediterranean, flexitarian, paleo, and keto eating patterns.
Are sunflower seeds high in fat?
Yes, unsalted sunflower seeds contain 51.5 grams of fat per 100 grams. Their high fat content is one reason they are also high in calories.
Are unsalted sunflower seeds processed?
Unsalted sunflower seeds are classified as minimally processed. They are also unsalted, which distinguishes them from salted sunflower seed products.
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Nutrition data compiled from USDA FoodData Central and scientific sources.