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Unsalted sunflower seeds in shell Calories
Rich source of vitamin E, magnesium and healthy fats
CALORIES
GI
POTASSIUM
FIBER
Unsalted sunflower seeds in shell Nutrition Facts
Selected: 100 g
582
KCAL / 100G
Carbs
20g
· 13%
Protein
20.8g
· 13%
Fat
51.5g
· 74%
Fiber
8.6g
Unsalted sunflower seeds in shell 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 sunflower seeds in shell Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Unsalted sunflower seeds in 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 Unsalted sunflower seeds in shell Contain Allergens?
No known major allergens
Which Diets Is Unsalted 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
Unsalted sunflower seeds in shell Fat Profile
SATURATED
4.46g
MONOUNSATURATED
9.47g
POLYUNSATURATED
23.14g
Omega 6:3 ratio 330.6:1
Above the ideal 4:1 (330.6:1).
Foods Similar to Unsalted sunflower seeds in shell
Unsalted sunflower seeds in shell — Frequently Asked Questions
How many calories are in unsalted sunflower seeds in shell?
Unsalted sunflower seeds in shell provide 582 calories per 100 g. Because the shells are not eaten, the edible kernel amount is lower than the total weighed amount.
How much protein do unsalted sunflower seeds contain?
Unsalted sunflower seeds in shell contain 20.8 g of protein per 100 g. They can contribute plant-based protein to snacks and meals.
Are unsalted sunflower seeds keto-friendly?
Yes, unsalted sunflower seeds in shell are compatible with a keto diet. They contain 20 g of carbohydrates and 51.5 g of fat per 100 g, so portion size still matters.
Are sunflower seeds in shell vegan?
Yes, unsalted sunflower seeds in shell are suitable for vegan and vegetarian diets. They are also compatible with pescatarian, paleo, Mediterranean, flexitarian, and gluten-free eating patterns.
What is the glycemic index of unsalted sunflower seeds?
Unsalted sunflower seeds in shell have a glycemic index of 35. This is considered a low GI value.
Do unsalted sunflower seeds help you feel full?
Their 8.6 g of fiber, 20.8 g of protein, and 51.5 g of fat per 100 g may support fullness. They are calorie-dense, however, with 582 calories per 100 g.
Are unsalted sunflower seeds a healthy snack?
Unsalted sunflower seeds in shell are minimally processed and provide protein and fiber. Since they are high in calories and fat, mindful portions are important.
How many carbs are in sunflower seeds in shell?
Unsalted sunflower seeds in shell contain 20 g of carbohydrates per 100 g. That amount also provides 8.6 g of fiber.
Are unsalted sunflower seeds gluten-free?
Yes, unsalted sunflower seeds in shell are compatible with a gluten-free diet. They are listed as gluten-free.
Are unsalted sunflower seeds suitable for a Sattvik diet?
Yes, unsalted sunflower seeds in shell are listed as compatible with a Sattvik diet. They are also suitable for omnivorous eating patterns.
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Nutrition data compiled from USDA FoodData Central and scientific sources.