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🌻

●Low GI

⚡High Potassium

💪High Protein

Sunflower Seeds (No Shell) Calories

High in protein and healthy fats, source of magnesium and vitamin E

CALORIES

584kcal

35low

POTASSIUM

645mg

FIBER

8.6g

Sunflower Seeds (No Shell) Nutrition Facts

Selected: 100 g

584

KCAL / 100G

Carbs

20g

· 13%

Protein

20.8g

· 13%

Fat

51.5g

· 74%

Fiber

8.6g

Sunflower Seeds (No Shell) Vitamins & Minerals

Vitamins

Vitamin E

35.17mg · 234% DV

Biotin

66µg · 220% DV

1.48mg · 123% DV

1.34mg · 79% DV

Minerals

Copper

2mg · 222% DV

Selenium

53µg · 96% DV

Phosphorus

660mg · 94% DV

Manganese

2mg · 87% DV

Sunflower Seeds (No Shell) Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

Low

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

Is Sunflower Seeds (No 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 (No Shell) 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 Sunflower Seeds (No 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 (No Shell) Fat Profile

SATURATED

5.2g

MONOUNSATURATED

18.5g

POLYUNSATURATED

23.1g

⚖️

Omega 6:3 ratio 487.1:1

Above the ideal 4:1 (487.1:1).

Foods Similar to Sunflower Seeds (No Shell)

🌻

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

Sunflower Seeds (No Shell) — Frequently Asked Questions

How many calories are in shelled sunflower seeds?

Shelled sunflower seeds contain 584 calories per 100 g. Because they provide 51.5 g of fat per 100 g, portion size can make a significant difference to calorie intake.

Are shelled sunflower seeds suitable for a keto diet?

Yes, shelled sunflower seeds are compatible with a keto diet. They provide 20 g of carbohydrates and 8.6 g of fiber per 100 g, so the serving should fit within your daily carbohydrate target.

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Nutrition data compiled from USDA FoodData Central and scientific sources.