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Sunflower Seed Calories
High in vitamin E, healthy fats, magnesium source
CALORIES
GI
POTASSIUM
FIBER
Sunflower Seed Nutrition Facts
Selected: 100 g
584
KCAL / 100G
Carbs
20g
· 13%
Protein
20.8g
· 13%
Fat
51.5g
· 74%
Fiber
8.6g
Sunflower Seed 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 Seed Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Sunflower Seed 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 Seed Contain Allergens?
No known major allergens
Which Diets Is Sunflower Seed 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 Seed Fat Profile
SATURATED
4.5g
MONOUNSATURATED
18.5g
POLYUNSATURATED
23.2g
Omega 6:3 ratio 330:1
Above the ideal 4:1 (330:1).
Foods Similar to Sunflower Seed
Sunflower Seed — Frequently Asked Questions
How many calories are in sunflower seeds?
Sunflower seeds provide 584 calories per 100 g. They contain 51.5 g of fat per 100 g, so portion size can make a significant difference.
Are sunflower seeds good for a keto diet?
Yes, sunflower seeds are compatible with a keto diet. Per 100 g, they contain 20 g of carbohydrates, 8.6 g of fiber, and 20.8 g of protein, with a glycemic index of 35.
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Nutrition data compiled from USDA FoodData Central and scientific sources.