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Mixed sunflower seeds and pumpkin seeds Calories
Rich in healthy fats, protein, magnesium, and vitamin E
CALORIES
GI
POTASSIUM
FIBER
Mixed sunflower seeds and pumpkin seeds Nutrition Facts
Selected: 100 g
584
KCAL / 100G
Carbs
15.2g
· 10%
Protein
25.5g
· 17%
Fat
49.8g
· 73%
Fiber
8.7g
Mixed sunflower seeds and pumpkin seeds Vitamins & Minerals
Vitamins
Vitamin E
18.5mg · 123% DV
B1
1.4mg · 117% DV
B3
7.6mg · 48% DV
B6
0.7mg · 41% DV
Minerals
Copper
2mg · 222% DV
Phosphorus
820mg · 117% DV
Magnesium
420mg · 100% DV
Manganese
2mg · 87% DV
Mixed sunflower seeds and pumpkin seeds Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Mixed sunflower seeds 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 sunflower seeds and pumpkin seeds Contain Allergens?
No known major allergens
Which Diets Is Mixed sunflower seeds 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 sunflower seeds and pumpkin seeds Fat Profile
SATURATED
8.6g
MONOUNSATURATED
17.9g
POLYUNSATURATED
23.4g
Omega 6:3 ratio 152:1
Above the ideal 4:1 (152:1).
Foods Similar to Mixed sunflower seeds and pumpkin seeds
Mixed sunflower seeds and pumpkin seeds — Frequently Asked Questions
How many calories are in mixed sunflower and pumpkin seeds?
Mixed sunflower and pumpkin seeds provide 584 calories per 100 g. They are also high in fat, with 49.8 g per 100 g, so portion size can matter for calorie intake.
Are mixed sunflower and pumpkin seeds suitable for a keto diet?
Yes, mixed sunflower and pumpkin seeds are compatible with a keto diet, providing 15.2 g of carbohydrates per 100 g. Their glycemic index is low at 15, and they also fit vegan, vegetarian, paleo, and gluten-free diets.
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Nutrition data compiled from USDA FoodData Central and scientific sources.