Decorticated sunflower seeds
Decorticated sunflower seeds, dried
Categories
| Macros | per 100 g |
|---|---|
| Calories | 620 kcal |
| Protein | 24.7 g |
| Fat | 54.4 g |
| Carbs | 13.1 g |
Decorticated sunflower seeds are the hulled, shell-free kernels of the sunflower plant, sold dried and ready to eat or use in cooking. They appear in salads, granola, bread, trail mixes and nut butters, and are a common snack on their own. Per 100 g, they provide 620 kcal, 24.7 g of protein, 54.4 g of fat, 13.1 g of carbohydrates and 10 g of dietary fibre, with sugars accounting for just 0.5 g. On the mineral side, they deliver 755 mg of potassium, 670 mg of phosphorus and 320 mg of magnesium per 100 g. Notable vitamins include 36.85 mg of vitamin E, 151 mcg of folate and 55.1 mg of choline per 100 g. No glycemic index data is available for this food. Suitable for vegan, vegetarian, pescatarian, gluten-free, dairy-free, keto, paleo, Mediterranean and low-FODMAP dietary patterns.
How many calories in sunflower seeds?
Decorticated dried sunflower seeds contain 620 kcal per 100 g. A typical 30 g snack portion comes to around 186 kcal.
How much vitamin E is in sunflower seeds?
Decorticated dried sunflower seeds provide 36.85 mg of vitamin E per 100 g, making them one of the more concentrated food sources of this fat-soluble vitamin. A 30 g serving contributes roughly 11 mg.
Are sunflower seeds keto-friendly?
Yes, decorticated sunflower seeds fit a ketogenic diet. They contain only 13.1 g of carbohydrates per 100 g, with 10 g of that coming from fibre, leaving a net carbohydrate figure of around 3.1 g per 100 g.
Diets
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Macros · per 100 g
| Macros | Amount |
|---|---|
| Calories | 620 kcal |
| Protein | 24.7 g |
| Fat | 54.4 g |
| Carbs | 13.1 g |
| Sugars | 0.48 g |
| Fiber | 10.0 g |
| Fats breakdown | Amount |
|---|---|
| Saturated | 9.1 g |
| Monounsaturated | 23.9 g |
| Polyunsaturated | 25.5 g |
| Trans | 0 g |
| Omega-3 | 0 g |
| Omega-6 | 23.5 g |
| Cholesterol | 0 mg |
| Minerals | Amount |
|---|---|
| Calcium | 88.0 mg |
| Iron | 4.8 mg |
| Magnesium | 320 mg |
| Phosphorus | 670 mg |
| Potassium | 755 mg |
| Sodium | 0 mg |
| Zinc | 4.7 mg |
| Copper | 1.8 mg |
| Manganese | 2.2 mg |
| Selenium | 9.9 mcg |
| Iodine | 0 mcg |
| Vitamins | Amount |
|---|---|
| Vitamin A | 2.5 mcg |
| Retinol | 0 mcg |
| Vitamin C | 0 mg |
| Vitamin D | 0 mcg |
| Vitamin E | 36.9 mg |
| Vitamin K | 0 mcg |
| Thiamin (B1) | 0.70 mg |
| Riboflavin (B2) | 0.090 mg |
| Niacin (B3) | 2.9 mg |
| Pantothenic acid (B5) | 0.47 mg |
| Vitamin B6 | 0.57 mg |
| Folate (B9) | 151 mcg |
| Vitamin B12 | 0 mcg |
| Choline | 55.1 mg |
