🌻
Raw sunflower seeds in shell Calories
Rich in healthy fats and vitamin E; in-shell form means lower edible yield by weight.
CALORIES
GI
POTASSIUM
FIBER
Raw sunflower seeds in shell Nutrition Facts
Selected: 100 g
317
KCAL / 100G
Carbs
11.4g
· 13%
Protein
11.9g
· 14%
Fat
28.8g
· 73%
Fiber
5.3g
Raw sunflower seeds in shell Vitamins & Minerals
Vitamins
Vitamin E
16.5mg · 110% DV
B1
0.52mg · 43% DV
Folate
115µg · 29% DV
B3
4.5mg · 28% DV
Minerals
Copper
1mg · 111% DV
Phosphorus
370mg · 53% DV
Selenium
24µg · 44% DV
Manganese
1mg · 43% DV
Raw sunflower seeds in shell Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Raw sunflower seeds in shell 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 Raw sunflower seeds in shell Contain Allergens?
No known major allergens
Which Diets Is Raw 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
Raw sunflower seeds in shell Fat Profile
SATURATED
3g
MONOUNSATURATED
9.4g
POLYUNSATURATED
12.8g
Omega 6:3 ratio 156.3:1
Above the ideal 4:1 (156.3:1).
Foods Similar to Raw sunflower seeds in shell
Raw sunflower seeds in shell — Frequently Asked Questions
How many calories are in raw sunflower seeds in shell?
Raw sunflower seeds in shell provide 317 calories per 100 g. The same serving contains 11.9 g of protein, 28.8 g of fat, and 5.3 g of fiber.
Are raw sunflower seeds in shell keto-friendly?
Yes, raw sunflower seeds in shell are compatible with a keto diet. They contain 11.4 g of carbohydrates per 100 g and have a glycemic index of 20.
Have another question about Raw sunflower seeds in shell?
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.