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Raw sunflower seeds Calories
Rich in vitamin E, magnesium, and healthy unsaturated fats
CALORIES
GI
POTASSIUM
FIBER
Raw sunflower seeds Nutrition Facts
Selected: 100 g
584
KCAL / 100G
Carbs
20g
· 13%
Protein
20.8g
· 13%
Fat
51.5g
· 74%
Fiber
8.6g
Raw sunflower seeds Vitamins & Minerals
Vitamins
Vitamin E
35.17mg · 234% DV
B1
1.48mg · 123% DV
B6
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
Raw sunflower seeds Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Raw 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 Raw sunflower seeds Contain Allergens?
No known major allergens
Which Diets Is Raw 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
Raw sunflower seeds Fat Profile
SATURATED
4.46g
MONOUNSATURATED
9.5g
POLYUNSATURATED
23.14g
Omega 6:3 ratio 330:1
Above the ideal 4:1 (330:1).
Foods Similar to Raw sunflower seeds
Raw sunflower seeds — Frequently Asked Questions
How many calories are in raw sunflower seed kernels?
Raw sunflower seed kernels provide 584 calories per 100 grams.
Are raw sunflower seed kernels high in protein?
They provide 20.8 grams of protein per 100 grams.
Are raw sunflower seed kernels keto-friendly?
Yes, raw sunflower seed kernels are listed as compatible with a keto diet. They contain 20 grams of carbohydrates per 100 grams.
How many carbs are in raw sunflower seed kernels?
Raw sunflower seed kernels contain 20 grams of carbohydrates per 100 grams.
Are raw sunflower seed kernels high in fat?
Yes. They contain 51.5 grams of fat per 100 grams, which contributes to their high calorie content.
Do raw sunflower seed kernels contain fiber?
Yes, they provide 8.6 grams of fiber per 100 grams.
What is the glycemic index of raw sunflower seed kernels?
The glycemic index of raw sunflower seed kernels is 35, which is in the low GI range.
Are raw sunflower seed kernels suitable for vegan and vegetarian diets?
Yes, they are compatible with vegan and vegetarian diets. They are also listed as suitable for flexitarian, Paleo, and Mediterranean eating patterns.
Are raw sunflower seed kernels gluten-free?
According to the provided diet compatibility information, raw sunflower seed kernels are suitable for a gluten-free diet.
Are raw sunflower seed kernels processed?
Raw sunflower seed kernels are classified as minimally processed. They are also listed as compatible with a Sattvik diet.
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Nutrition data compiled from USDA FoodData Central and scientific sources.