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Sunflower seeds (in shell) Calories
Rich in healthy fats, protein, and fiber. Popular snack when consumed in shell.
CALORIES
GI
POTASSIUM
FIBER
Sunflower seeds (in shell) Nutrition Facts
Selected: 100 g
584
KCAL / 100G
Carbs
18.6g
· 12%
Protein
19.3g
· 13%
Fat
49.6g
· 75%
Fiber
8.6g
Sunflower seeds (in shell) 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 seeds (in shell) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Sunflower seeds (in 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 (in shell) Contain Allergens?
No known major allergens
Which Diets Is Sunflower seeds (in 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 (in shell) Fat Profile
SATURATED
5.2g
MONOUNSATURATED
18.5g
POLYUNSATURATED
23.2g
Omega 6:3 ratio 487.1:1
Above the ideal 4:1 (487.1:1).
Foods Similar to Sunflower seeds (in shell)
Sunflower seeds (in shell) — Frequently Asked Questions
How many calories and how much protein are in sunflower seeds in shell?
Sunflower seeds in shell provide 584 calories and 19.3 g of protein per 100 g. Per 100 g, they also contain 49.6 g fat, 18.6 g carbs, and 8.6 g fiber.
Are sunflower seeds in shell keto-friendly and low glycemic?
Based on the provided data, sunflower seeds in shell are compatible with a keto diet and have a glycemic index of 35. They are also listed as gluten-free and suitable for vegan and vegetarian diets.
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Nutrition data compiled from USDA FoodData Central and scientific sources.