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Fresh sunflower seeds Calories
Rich in vitamin E and healthy fats
CALORIES
GI
POTASSIUM
FIBER
Fresh sunflower seeds Nutrition Facts
Selected: 100 g
584
KCAL / 100G
Carbs
20g
· 13%
Protein
20.8g
· 13%
Fat
51.5g
· 74%
Fiber
8.6g
Fresh sunflower seeds Vitamins & Minerals
Vitamins
Vitamin E
35.17mg · 234% DV
Biotin
66µg · 220% DV
B1
1.48mg · 123% DV
B6
1.35mg · 79% DV
Minerals
Copper
2mg · 222% DV
Selenium
53µg · 96% DV
Phosphorus
660mg · 94% DV
Manganese
2mg · 87% DV
Fresh sunflower seeds Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Fresh 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 Fresh sunflower seeds Contain Allergens?
No known major allergens
Which Diets Is Fresh 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
Fresh sunflower seeds Fat Profile
SATURATED
4.46g
MONOUNSATURATED
9.46g
POLYUNSATURATED
23.14g
Omega 6:3 ratio 330:1
Above the ideal 4:1 (330:1).
Foods Similar to Fresh sunflower seeds
Fresh sunflower seeds — Frequently Asked Questions
How many calories are in fresh sunflower seeds?
Fresh sunflower seeds provide 584 calories per 100 grams. They are energy-dense, so portion size can make a big difference in total calorie intake.
How much protein is in fresh sunflower seeds?
Fresh sunflower seeds contain 20.8 grams of protein per 100 grams. That makes them a notable plant-based protein source.
Are fresh sunflower seeds high in fat?
Yes. They contain 51.5 grams of fat per 100 grams, so they are a high-fat seed.
Are fresh sunflower seeds low glycemic?
Their glycemic index is 35. This places them on the low end for glycemic impact.
Are fresh sunflower seeds keto-friendly?
Yes, based on the provided diet compatibility, fresh sunflower seeds are suitable for keto. Their 51.5 grams of fat per 100 grams also fit a high-fat eating pattern.
Do fresh sunflower seeds have carbs?
Yes. Fresh sunflower seeds contain 20 grams of carbohydrates per 100 grams.
Are fresh sunflower seeds good for satiety?
They provide 8.6 grams of fiber, 20.8 grams of protein, and 51.5 grams of fat per 100 grams. This combination can support fullness.
Are fresh sunflower seeds vegan and vegetarian?
Yes. According to the provided diet compatibility, they are suitable for both vegan and vegetarian diets.
Are fresh sunflower seeds gluten-free?
Yes. The provided diet compatibility lists fresh sunflower seeds as gluten-free.
Are fresh sunflower seeds processed?
Fresh sunflower seeds are classified as minimally processed. This means they are closer to their natural form than heavily processed foods.
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Nutrition data compiled from USDA FoodData Central and scientific sources.