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🌱

●Low GI

★Natural

⚡High Potassium

Mixed sunflower and pumpkin seeds (raw) Calories

Raw mixed seeds are rich in protein, healthy fats, and fiber. High in magnesium, zinc, and vitamin E.

CALORIES

570kcal

15low

POTASSIUM

650mg

FIBER

Mixed sunflower and pumpkin seeds (raw) Nutrition Facts

Selected: 100 g

570

KCAL / 100G

Carbs

18g

· 12%

Protein

23g

· 16%

Fat

46g

· 72%

Fiber

Mixed sunflower and pumpkin seeds (raw) Vitamins & Minerals

Vitamins

1.2mg · 100% DV

Vitamin E

15mg · 100% DV

Biotin

15µg · 50% DV

0.5mg · 29% DV

Minerals

Copper

2mg · 222% DV

Phosphorus

850mg · 121% DV

Magnesium

390mg · 93% DV

Manganese

2mg · 87% DV

Mixed sunflower and pumpkin seeds (raw) Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

Low

Accounts for portion size — a more realistic measure than GI alone.

Is Mixed sunflower and pumpkin seeds (raw) Processed?

NOVA 1

Unprocessed

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 sunflower and pumpkin seeds (raw) Contain Allergens?

No known major allergens

Gluten free

Dairy free

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Mixed sunflower and pumpkin seeds (raw) 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 sunflower and pumpkin seeds (raw) Fat Profile

SATURATED

5.5g

MONOUNSATURATED

16g

POLYUNSATURATED

22.5g

⚖️

Omega 6:3 ratio 110:1

Above the ideal 4:1 (110:1).

Foods Similar to Mixed sunflower and pumpkin seeds (raw)

🌻

Unsalted sunflower seeds

584 kcal

🌻

Roasted sunflower seeds

582 kcal

🌻

Sunflower seeds in shell

480 kcal

🎃

Raw shelled pumpkin seeds

560 kcal

🥜

Unsalted Peanut

567 kcal

🥜

Sugar-free peanut butter

590 kcal

🥄

Almond cream

570 kcal

🥜

Cashew (Raw)

553 kcal

Mixed sunflower and pumpkin seeds (raw) — Frequently Asked Questions

How many calories are in raw mixed sunflower and pumpkin seeds?

Raw mixed sunflower and pumpkin seeds provide 570 calories per 100 g. That serving also contains 23 g of protein, 46 g of fat, and 8 g of fiber.

Are raw mixed sunflower and pumpkin seeds keto-friendly?

Yes, raw mixed sunflower and pumpkin seeds are compatible with a keto diet. They contain 18 g of carbohydrates per 100 g and have a glycemic index of 15.

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Nutrition data compiled from USDA FoodData Central and scientific sources.