🌻
Mixed raw sunflower and pumpkin seeds Calories
Source of protein, healthy fats, magnesium, and zinc
CALORIES
GI
POTASSIUM
FIBER
Mixed raw sunflower and pumpkin seeds Nutrition Facts
Selected: 100 g
574
KCAL / 100G
Carbs
16.3g
· 11%
Protein
27.2g
· 18%
Fat
48.9g
· 71%
Fiber
7.6g
Mixed raw sunflower and pumpkin seeds Vitamins & Minerals
Vitamins
Vitamin E
18.4mg · 123% DV
B1
0.73mg · 61% DV
B3
6.1mg · 38% DV
Biotin
7.2µg · 24% DV
Minerals
Copper
2mg · 222% DV
Phosphorus
1110mg · 159% DV
Manganese
3mg · 130% DV
Magnesium
500mg · 119% DV
Mixed raw sunflower and pumpkin seeds Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Mixed raw sunflower and pumpkin 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 Mixed raw sunflower and pumpkin seeds Contain Allergens?
No known major allergens
Which Diets Is Mixed raw sunflower and pumpkin 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
Mixed raw sunflower and pumpkin seeds Fat Profile
SATURATED
7.1g
MONOUNSATURATED
14.5g
POLYUNSATURATED
25.2g
Omega 6:3 ratio 164:1
Above the ideal 4:1 (164:1).
Foods Similar to Mixed raw sunflower and pumpkin seeds
Mixed raw sunflower and pumpkin seeds — Frequently Asked Questions
How many calories are in mixed raw sunflower and pumpkin seeds?
They provide 574 calories per 100 g. Because they are energy-dense, portion size can be important.
How much protein do mixed raw sunflower and pumpkin seeds have?
They contain 27.2 g of protein per 100 g. This makes them a notable plant-based protein option.
Are mixed raw sunflower and pumpkin seeds low in carbohydrates?
They contain 16.3 g of carbohydrates per 100 g, along with 7.6 g of fiber. Their carbohydrate intake can be considered within the context of your overall dietary target.
Are mixed raw sunflower and pumpkin seeds keto-friendly?
Yes, they are compatible with a keto diet. Since they contain 16.3 g of carbohydrates per 100 g, serving size should fit your daily carbohydrate target.
What is the glycemic index of mixed raw sunflower and pumpkin seeds?
Their glycemic index is 15. This is considered a low GI value.
Do mixed raw sunflower and pumpkin seeds keep you full?
They provide protein, fat, and fiber: 27.2 g, 48.9 g, and 7.6 g per 100 g, respectively. These nutrients can support fullness as part of a balanced snack or meal.
Are mixed raw sunflower and pumpkin seeds suitable for vegans?
Yes, they are suitable for vegan and vegetarian diets. They also fit Paleo, Mediterranean, flexitarian, keto, and gluten-free eating patterns.
Are mixed raw sunflower and pumpkin seeds high in fat?
Yes, they contain 48.9 g of fat per 100 g. Their high fat content contributes substantially to their 574 calories per 100 g.
Are mixed raw sunflower and pumpkin seeds processed?
They are classified as minimally processed. Choosing them raw offers a minimally processed seed option.
Are mixed raw sunflower and pumpkin seeds gluten-free?
Yes, they are compatible with a gluten-free diet. For packaged products, check the label for any cross-contact information.
Have another question about Mixed raw sunflower and pumpkin seeds?
Ask the AI nutrition coach — calories, portions, alternatives and more, answered in seconds in the app.
Scan calories with your camera
Instant AI nutrition analysis
Nutrition data compiled from USDA FoodData Central and scientific sources.