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Sunflower Seeds (with Shell) Calories
With shell, high fiber, good fat source
CALORIES
GI
POTASSIUM
FIBER
Sunflower Seeds (with Shell) Nutrition Facts
Selected: 100 g
270
KCAL / 100G
Carbs
10.5g
· 15%
Protein
10g
· 14%
Fat
22g
· 71%
Fiber
6.5g
Sunflower Seeds (with Shell) Vitamins & Minerals
Vitamins
Vitamin E
35mg · 233% DV
Biotin
66µg · 220% DV
B1
1.5mg · 125% DV
Folate
227µg · 57% DV
Minerals
Copper
2mg · 222% DV
Selenium
53µg · 96% DV
Phosphorus
660mg · 94% DV
Manganese
2mg · 87% DV
Sunflower Seeds (with Shell) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Sunflower Seeds (with Shell) 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 (with Shell) Contain Allergens?
No known major allergens
Which Diets Is Sunflower Seeds (with Shell) 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 (with Shell) Fat Profile
SATURATED
2.3g
MONOUNSATURATED
7.7g
POLYUNSATURATED
10.8g
Omega 6:3 ratio 150:1
Above the ideal 4:1 (150:1).
Foods Similar to Sunflower Seeds (with Shell)
Sunflower Seeds (with Shell) — Frequently Asked Questions
How many calories are in sunflower seeds with shells?
Sunflower seeds with shells contain 270 calories per 100 g. That serving also provides 22 g of fat, 10 g of protein, and 6.5 g of fiber.
Are sunflower seeds with shells keto-friendly?
Yes, sunflower seeds with shells are compatible with a keto diet. They provide 10.5 g of carbohydrates per 100 g and have a glycemic index of 35.
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Nutrition data compiled from USDA FoodData Central and scientific sources.