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Sunflower Seeds has a low glycemic index of 15 (typical range 10 to 22). A serving of 1 oz (28 g) has a glycemic load of 0, which is low. Per 100 g it provides 584 calories, 20.8 g protein, 20 g carbohydrate (8.6 g fiber, 2.6 g sugars) and 51.5 g fat.
Serving used for glycemic load: 1 oz (28 g).
| Nutrient | Per 100 g | Per serving |
|---|---|---|
| Calories | 584 kcal | 164 kcal |
| Protein | 20.8 g | 5.8 g |
| Carbohydrate | 20 g | 5.6 g |
| Fiber | 8.6 g | 2.4 g |
| Sugars | 2.6 g | 0.7 g |
| Fat | 51.5 g | 14.4 g |
| Saturated fat | 4.5 g | 1.2 g |
| Sodium | 9 mg | 3 mg |
| Potassium | 645 mg | 181 mg |
Other nuts & seeds with a lower glycemic load per serving:
| Food | GI | GL / serving |
|---|---|---|
| Watermelon Seeds | 10 | 0 |
| Peanuts | 14 | 0 |
| Sesame Seeds | 10 | 0 |
| Chia Seeds | 1 | 0 |
| Macadamia Nuts | 0 | 0 |
Sunflower Seeds has a glycemic index of 15, which is low (low is 55 or under, high is 70 or over). The glycemic load of a 1 oz (28 g) serving is 0, which is low.
Glycemic load is the better guide, because it accounts for portion size. A serving of sunflower seeds has a glycemic load of 0 (low). Eating it with protein, fat or fiber slows absorption further. This is general information, not medical advice; people with diabetes should follow their clinician's guidance.
Sunflower Seeds has 584 calories per 100 g, and about 164 calories in a 1 oz (28 g) serving.
Sunflower Seeds is NOVA group 1: unprocessed or minimally processed.
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Open the free web appGlycemic index: NutriOptio's reference table, compiled from the University of Sydney GI database and the international tables of glycemic index and glycemic load; the range reflects variation across studies, ripeness and preparation. Nutrition: USDA FoodData Central, SR Legacy, “Seeds, sunflower seed kernels, dried” (FDC 170562). Glycemic load = GI × available carbohydrate (carbohydrate minus fiber) per serving ÷ 100. Nutri-Score computed with the 2017 general-food algorithm. NOVA group from our NOVA reference list.
General information, not medical advice.
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