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🌻

●Low GI

⚡High Potassium

💪High Protein

Unsalted Sunflower Seeds Calories

Rich in vitamin E, magnesium, and healthy fats

CALORIES

584kcal

35low

POTASSIUM

645mg

FIBER

8.6g

Unsalted Sunflower Seeds Nutrition Facts

Selected: 100 g

584

KCAL / 100G

Carbs

20g

· 13%

Protein

20.8g

· 13%

Fat

51.5g

· 74%

Fiber

8.6g

Unsalted Sunflower Seeds Vitamins & Minerals

Vitamins

Vitamin E

35.17mg · 234% DV

1.48mg · 123% DV

1.35mg · 79% DV

Folate

227µg · 57% DV

Minerals

Copper

2mg · 222% DV

Selenium

53µg · 96% DV

Phosphorus

660mg · 94% DV

Manganese

2mg · 87% DV

Unsalted Sunflower Seeds Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

Low

Accounts for portion size — a more realistic measure than GI alone.

Is Unsalted Sunflower Seeds 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 Unsalted Sunflower Seeds Contain Allergens?

No known major allergens

Gluten free

Dairy free

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Unsalted Sunflower Seeds 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

Unsalted Sunflower Seeds Fat Profile

SATURATED

4.46g

MONOUNSATURATED

9.5g

POLYUNSATURATED

23.14g

⚖️

Omega 6:3 ratio 330.6:1

Above the ideal 4:1 (330.6:1).

Foods Similar to Unsalted Sunflower Seeds

🌻

Roasted sunflower seeds

582 kcal

🌻

Sunflower seeds in shell

480 kcal

🎃

Raw shelled pumpkin seeds

560 kcal

🥜

Unsalted Peanut

567 kcal

🥜

Sugar-free peanut butter

590 kcal

🥄

Almond cream

570 kcal

🥜

Cashew (Raw)

553 kcal

🌰

Hazelnut (Raw)

628 kcal

Unsalted Sunflower Seeds — Frequently Asked Questions

How many calories are in unsalted sunflower seeds?

Unsalted sunflower seeds provide 584 calories per 100 g. They contain 51.5 g of fat per 100 g, so portion size can matter.

Are unsalted sunflower seeds keto-friendly?

Yes, unsalted sunflower seeds are compatible with a keto diet. Per 100 g, they contain 20 g of carbohydrates, 8.6 g of fiber, and 51.5 g of fat, with a glycemic index of 35.

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Nutrition data compiled from USDA FoodData Central and scientific sources.