Sunflower seed
Categories
| Macros | per 100 g |
|---|---|
| Calories | 602 kcal |
| Protein | 19.8 g |
| Fat | 49.2 g |
| Carbs | 19.3 g |
Sunflower seed is the edible kernel of the sunflower plant, consumed raw, roasted, or pressed into oil, and commonly added to salads, bread, trail mixes, and nut butters. Per 100 g, raw sunflower seeds provide 602 kcal, 19.8 g of protein, 49.2 g of fat, 19.3 g of carbohydrates, and 11.5 g of dietary fibre, with very little coming from sugars (1.8 g). They are a notable source of phosphorus (775 mg), potassium (610 mg), and magnesium (370 mg) per 100 g, alongside 36.9 mg of vitamin E and 238 mcg of folate. No glycemic index value is available for raw sunflower seeds. They are compatible with vegan, vegetarian, gluten-free, dairy-free, keto, paleo, Mediterranean, and low-FODMAP dietary patterns.
How many calories in sunflower seeds?
Raw sunflower seeds contain 602 kcal per 100 g, making them a calorie-dense food due to their high fat content of 49.2 g per 100 g. A typical handful serving of around 30 g provides approximately 180 kcal.
How much vitamin E is in sunflower seeds?
Sunflower seeds contain 36.9 mg of vitamin E per 100 g, which is exceptionally high compared to most common foods. Even a small 30 g serving delivers around 11 mg of vitamin E.
Are sunflower seeds keto-friendly?
Yes, sunflower seeds are listed as keto-compatible. With 49.2 g of fat, 19.8 g of protein, and only 19.3 g of total carbohydrates — of which 11.5 g is fibre — their net carbohydrate content is relatively low, fitting within typical keto targets when eaten in moderate portions.
Diets
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Glycemic Index
approximateMacros · per 100 g
| Macros | Amount |
|---|---|
| Calories | 602 kcal |
| Protein | 19.8 g |
| Fat | 49.2 g |
| Carbs | 19.3 g |
| Sugars | 1.8 g |
| Fiber | 11.5 g |
| Starch | 16.3 g |
| Fats breakdown | Amount |
|---|---|
| Saturated | 6.0 g |
| Monounsaturated | 10.8 g |
| Polyunsaturated | 37.5 g |
| Trans | 0 g |
| Omega-3 | 0.070 g |
| Omega-6 | 37.4 g |
| Cholesterol | 0 mg |
| Minerals | Amount |
|---|---|
| Calcium | 99.0 mg |
| Iron | 6.6 mg |
| Magnesium | 370 mg |
| Phosphorus | 775 mg |
| Potassium | 610 mg |
| Sodium | 3.0 mg |
| Zinc | 5.3 mg |
| Copper | 2.0 mg |
| Manganese | 2.1 mg |
| Selenium | 49.0 mcg |
| Iodine | 0 mcg |
| Vitamins | Amount |
|---|---|
| Vitamin A | 0 mcg |
| Retinol | 0 mcg |
| Vitamin C | 0 mg |
| Vitamin D | 0 mcg |
| Vitamin E | 36.9 mg |
| Thiamin (B1) | 0.88 mg |
| Riboflavin (B2) | 0.20 mg |
| Niacin (B3) | 4.2 mg |
| Pantothenic acid (B5) | 7.1 mg |
| Vitamin B6 | 0.81 mg |
| Folate (B9) | 238 mcg |
| Vitamin B12 | 0 mcg |
