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White sunflower seeds Calories
Rich in vitamin E and healthy fats
CALORIES
GI
POTASSIUM
FIBER
White sunflower seeds Nutrition Facts
Selected: 100 g
584
KCAL / 100G
Carbs
20g
· 13%
Protein
20.8g
· 13%
Fat
51.5g
· 74%
Fiber
8.6g
White 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
White sunflower seeds Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is White 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 White sunflower seeds Contain Allergens?
No known major allergens
Which Diets Is White 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
White sunflower seeds 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 White sunflower seeds
White sunflower seeds — Frequently Asked Questions
How many calories are in white sunflower seeds?
White sunflower seeds provide 584 calories per 100 grams. They are energy-dense, so portion size matters.
How much protein do white sunflower seeds have?
White sunflower seeds contain 20.8 grams of protein per 100 grams. That makes them a notable seed option for protein intake.
Are white sunflower seeds high in carbs?
They contain 20 grams of carbohydrates per 100 grams. Carbs are present, but fat is the dominant macronutrient.
Are white sunflower seeds high in fat?
Yes, they contain 51.5 grams of fat per 100 grams. This makes them a high-fat seed.
Do white sunflower seeds contain fiber?
Yes, white sunflower seeds provide 8.6 grams of fiber per 100 grams. Their fiber content can support fullness.
What is the glycemic index of white sunflower seeds?
The glycemic index of white sunflower seeds is 35. That places them on the lower end for glycemic impact.
Are white sunflower seeds keto-friendly?
Yes, based on the provided data, white sunflower seeds are compatible with a keto diet. They also fit vegan, vegetarian, paleo, Mediterranean, pescatarian, flexitarian, gluten-free, and Sattvik eating patterns.
Are white sunflower seeds gluten-free?
Yes, white sunflower seeds are listed as gluten-free. They are suitable for a gluten-free diet.
Are white sunflower seeds processed?
They are classified as minimally processed. This means they are closer to their original food form.
Are white sunflower seeds filling?
They can be satisfying because they provide protein, fat, and fiber. Per 100 grams, they contain 20.8 grams protein, 51.5 grams fat, and 8.6 grams fiber.
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Nutrition data compiled from USDA FoodData Central and scientific sources.