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Unsalted Sunflower Seed Kernels Calories
Rich in vitamin E, magnesium, and healthy fats
CALORIES
GI
POTASSIUM
FIBER
Unsalted Sunflower Seed Kernels Nutrition Facts
Selected: 100 g
584
KCAL / 100G
Carbs
20g
· 13%
Protein
20.8g
· 13%
Fat
51.5g
· 74%
Fiber
8.6g
Unsalted Sunflower Seed Kernels Vitamins & Minerals
Vitamins
Vitamin E
35.2mg · 235% 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 Sunflower Seed Kernels Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Unsalted Sunflower Seed Kernels 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 Sunflower Seed Kernels Contain Allergens?
No known major allergens
Which Diets Is Unsalted Sunflower Seed Kernels 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 Sunflower Seed Kernels Fat Profile
SATURATED
4.46g
MONOUNSATURATED
9.46g
POLYUNSATURATED
23.14g
Omega 6:3 ratio 330:1
Above the ideal 4:1 (330:1).
Foods Similar to Unsalted Sunflower Seed Kernels
Unsalted Sunflower Seed Kernels — Frequently Asked Questions
How many calories are in unsalted sunflower seed kernels?
Unsalted sunflower seed kernels provide 584 calories per 100 grams. They are energy-dense, so portion size can matter.
How much protein do unsalted sunflower seed kernels have?
They contain 20.8 grams of protein per 100 grams. That makes them a plant-based food with a notable protein content.
Are unsalted sunflower seed kernels high in fat?
Yes, they contain 51.5 grams of fat per 100 grams. This makes them a calorie-dense seed option.
Do unsalted sunflower seed kernels contain fiber?
Yes, they provide 8.6 grams of fiber per 100 grams. Fiber can help support fullness as part of a meal or snack.
Are unsalted sunflower seed kernels low glycemic?
Yes, their glycemic index is 35, which is considered low. That suggests a relatively modest glycemic impact.
Are unsalted sunflower seed kernels keto-friendly?
Yes, according to the provided diet compatibility, they are suitable for keto. Their low glycemic index also fits that profile.
Can vegans eat unsalted sunflower seed kernels?
Yes, they are suitable for vegan and vegetarian diets. They also fit paleo, Mediterranean, flexitarian, and Sattvik eating patterns based on the provided data.
Are unsalted sunflower seed kernels gluten-free?
Yes, the provided nutrition data lists them as gluten-free. They can be a suitable option for gluten-free eating.
Are unsalted sunflower seed kernels a healthy snack?
They can fit into a balanced diet because they are minimally processed and provide protein and fiber. Still, they are high in calories and fat per 100 grams, so serving size is worth watching.
Are unsalted sunflower seed kernels processed?
They are listed as minimally processed. That means they are closer to their natural form than heavily processed snack foods.
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Nutrition data compiled from USDA FoodData Central and scientific sources.