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Unsalted Sunflower Seeds Calories
High in vitamin E, healthy fats, magnesium and zinc
CALORIES
GI
POTASSIUM
FIBER
Unsalted 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 Sunflower Seeds Vitamins & Minerals
Vitamins
Vitamin E
35.2mg · 235% DV
Biotin
66µg · 220% DV
B1
1.48mg · 123% DV
B6
1.34mg · 79% DV
Minerals
Copper
2mg · 222% DV
Selenium
53µg · 96% DV
Phosphorus
660mg · 94% DV
Manganese
2mg · 87% DV
Unsalted Sunflower Seeds Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Unsalted 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 Sunflower Seeds Contain Allergens?
No known major allergens
Which Diets Is Unsalted 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 Sunflower Seeds Fat Profile
SATURATED
4.5g
MONOUNSATURATED
18.5g
POLYUNSATURATED
23.1g
Omega 6:3 ratio 330:1
Above the ideal 4:1 (330:1).
Foods Similar to Unsalted Sunflower Seeds
Unsalted Sunflower Seeds — Frequently Asked Questions
How many calories are in unsalted sunflower seeds?
Unsalted sunflower seeds provide 584 calories per 100 grams. They are energy-dense, so portion size can matter.
Are unsalted sunflower seeds high in protein?
Unsalted sunflower seeds contain 20.8 grams of protein per 100 grams. This makes them a notable plant-based protein source.
Do unsalted sunflower seeds contain carbohydrates?
Yes. Unsalted sunflower seeds contain 20 grams of carbohydrates per 100 grams, including 8.6 grams of fiber.
Are unsalted sunflower seeds keto-friendly?
Unsalted sunflower seeds are listed as compatible with a keto diet. Since they contain 20 grams of carbohydrates per 100 grams, the serving amount should fit your daily plan.
What is the glycemic index of unsalted sunflower seeds?
Unsalted sunflower seeds have a glycemic index of 35. This is considered a low glycemic index value.
Are unsalted sunflower seeds a good source of fiber?
Unsalted sunflower seeds provide 8.6 grams of fiber per 100 grams. Their fiber content can support a more filling meal or snack pattern.
How much fat is in unsalted sunflower seeds?
Unsalted sunflower seeds contain 51.5 grams of fat per 100 grams. They are therefore a high-fat, calorie-dense seed.
Are unsalted sunflower seeds suitable for vegans and vegetarians?
Yes, unsalted sunflower seeds are compatible with vegan and vegetarian diets. They also fit omnivore, pescatarian, Mediterranean, flexitarian, gluten-free, and paleo eating patterns.
Are unsalted sunflower seeds processed?
Unsalted sunflower seeds are classified as minimally processed. They are not categorized as a highly processed snack food.
Can unsalted sunflower seeds fit into a weight-management diet?
Unsalted sunflower seeds provide protein and fiber, but they also contain 584 calories and 51.5 grams of fat per 100 grams. Paying attention to portion size is especially important for weight-management goals.
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Nutrition data compiled from USDA FoodData Central and scientific sources.