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🌻

●Low GI

⚡High Potassium

💪High Protein

Unshelled sunflower seeds Calories

Unshelled, natural sunflower seeds; high in vitamin E and healthy fats

CALORIES

584kcal

35low

POTASSIUM

645mg

FIBER

8.6g

Unshelled sunflower seeds Nutrition Facts

Selected: 100 g

584

KCAL / 100G

Carbs

20g

· 13%

Protein

20.8g

· 13%

Fat

51.5g

· 74%

Fiber

8.6g

Unshelled sunflower seeds Vitamins & Minerals

Vitamins

Vitamin E

35.17mg · 234% DV

Biotin

66µg · 220% DV

1.48mg · 123% DV

1.34mg · 79% DV

Minerals

Copper

2mg · 222% DV

Selenium

53µg · 96% DV

Phosphorus

660mg · 94% DV

Manganese

2mg · 87% DV

Unshelled sunflower seeds Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

Low

Accounts for portion size — a more realistic measure than GI alone.

Is Unshelled 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 Unshelled sunflower seeds Contain Allergens?

Contains these allergens:

Gluten free

Dairy free

Eggs free

Peanuts free

Tree nuts yes

Fish free

Soy free

Sesame free

Which Diets Is Unshelled 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

Unshelled sunflower seeds Fat Profile

SATURATED

5.2g

MONOUNSATURATED

18.5g

POLYUNSATURATED

23.2g

⚖️

Omega 6:3 ratio 328.6:1

Above the ideal 4:1 (328.6:1).

Foods Similar to Unshelled sunflower seeds

🌻

Unsalted sunflower seeds

584 kcal

🌻

Roasted sunflower seeds

582 kcal

🌻

Sunflower seeds in shell

480 kcal

🎃

Raw shelled pumpkin seeds

560 kcal

🥜

Unsalted Peanut

567 kcal

🥜

Sugar-free peanut butter

590 kcal

🥄

Almond cream

570 kcal

🥜

Cashew (Raw)

553 kcal

Unshelled sunflower seeds — Frequently Asked Questions

How many calories and how much protein are in unshelled sunflower seeds?

Unshelled sunflower seeds provide 584 calories and 20.8g of protein per 100g. Per 100g, they also contain 51.5g fat, 20g carbs, and 8.6g fiber.

Are unshelled sunflower seeds keto-friendly and low glycemic?

Yes, they are listed as compatible with keto diets, and their glycemic index is 35. They are also compatible with vegan, vegetarian, paleo, Mediterranean, and gluten-free diets.

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Nutrition data compiled from USDA FoodData Central and scientific sources.