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Unsalted shell-on sunflower seeds Calories
Rich in vitamin E, magnesium and healthy fats
CALORIES
GI
POTASSIUM
FIBER
Unsalted shell-on sunflower seeds Nutrition Facts
Selected: 100 g
584
KCAL / 100G
Carbs
20g
· 13%
Protein
20.8g
· 13%
Fat
51.5g
· 74%
Fiber
8.6g
Unsalted shell-on sunflower seeds Vitamins & Minerals
Vitamins
Vitamin E
35.17mg · 234% DV
B1
1.48mg · 123% DV
B6
1.35mg · 79% DV
Folate
227µg · 57% DV
Minerals
Copper
2mg · 222% DV
Selenium
53µg · 96% DV
Phosphorus
660mg · 94% DV
Manganese
2mg · 87% DV
Unsalted shell-on sunflower seeds Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Unsalted shell-on sunflower 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 Unsalted shell-on sunflower seeds Contain Allergens?
No known major allergens
Which Diets Is Unsalted shell-on sunflower 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
Unsalted shell-on sunflower seeds Fat Profile
SATURATED
4.46g
MONOUNSATURATED
18.53g
POLYUNSATURATED
23.14g
Omega 6:3 ratio 330:1
Above the ideal 4:1 (330:1).
Foods Similar to Unsalted shell-on sunflower seeds
Unsalted shell-on sunflower seeds — Frequently Asked Questions
How many calories are in unsalted shell-on sunflower seeds?
Unsalted shell-on sunflower seeds provide 584 calories per 100 g. Since they are calorie-dense, portion size can make a meaningful difference.
How much protein do shell-on sunflower seeds have?
Unsalted shell-on sunflower seeds contain 20.8 g of protein per 100 g. They can contribute plant-based protein to the diet.
Are unsalted sunflower seeds high in carbohydrates?
Unsalted shell-on sunflower seeds contain 20 g of carbohydrates per 100 g. They also provide 8.6 g of fiber per 100 g.
Are shell-on sunflower seeds keto-friendly?
Yes, unsalted shell-on sunflower seeds are listed as compatible with a keto diet. However, they contain 20 g of carbohydrates per 100 g, so portions should fit an individual daily plan.
What is the glycemic index of unsalted shell-on sunflower seeds?
The glycemic index of unsalted shell-on sunflower seeds is 35. This is considered a low glycemic index value.
Do shell-on sunflower seeds help keep you full?
Their 20.8 g of protein, 51.5 g of fat, and 8.6 g of fiber per 100 g may support satiety. Eating seeds in the shell may also slow down eating.
Are unsalted shell-on sunflower seeds high in fat?
Yes, they contain 51.5 g of fat per 100 g. They are therefore a high-fat, energy-dense food best considered in relation to portion size.
Are unsalted shell-on sunflower seeds vegan and vegetarian?
Yes, they are compatible with vegan and vegetarian diets. They are also listed as suitable for Paleo, Mediterranean, flexitarian, gluten-free, Sattvik, and keto eating patterns.
Are unsalted shell-on sunflower seeds processed?
Unsalted shell-on sunflower seeds are classified as minimally processed. Their unsalted format may be useful for people who want to avoid added salt.
Do shell-on sunflower seeds contain fiber?
Yes, unsalted shell-on sunflower seeds provide 8.6 g of fiber per 100 g. Fiber is part of their total 20 g carbohydrate content per 100 g.
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Nutrition data compiled from USDA FoodData Central and scientific sources.