Sunflower Seeds
The best-known traditional snack in our homes: a treasure of vitamin E, selenium and healthy fats, with a very low glycemic index (20) that supports healthy arteries and antioxidant protection.
Glycemic index
Glycemic load
Calories
Protein
💡 Smart Nutritional Guidance
Consumption advice
A crunchy snack that gives real fullness thanks to its fat and fibre; shelling the seeds by hand slows you down and helps you stop at one moderate handful.
Best preparation methods
Choose unsalted or lightly salted seeds, and sprinkle shelled seeds over salads or healthy baked goods for a tasty natural crunch.
Important Nutritional Note
For people with diabetes or insulin resistance, it is always recommended to consider the total glycemic load (GL) of the meal rather than relying on the glycemic index alone.
Nutrition facts
| Nutrient | Per 100 g | Per typical portion (30 g) |
|---|---|---|
| Calories | 584 kcal | 175.2 kcal |
| Protein | 21 g | 6.3 g |
| Carbohydrate | 20 g | 6 g |
| Available carbohydrate | 11.4 g | 3.4 g |
| Fat | 51 g | 15.3 g |
| Dietary fibre | 8.6 g | 2.6 g |
The typical portion is approximate, for comparison purposes.
Comparison & smarter alternatives
Among the foods in Nuts & seeds with a glycemic index (10), it ranks 8 (lowest first).
Smart alternatives from the same family:
Frequently asked questions
Are Sunflower Seeds good for weight loss?
Sunflower Seeds provide 584 kcal per 100 g, so it is high in calories and fits a weight-loss plan only in small, measured amounts; a 30 g portion gives 175 kcal.
How do Sunflower Seeds affect blood sugar?
Its glycemic index is 20 (Low), a clinically reviewed estimate rather than a laboratory measurement. A typical 30 g portion has a glycemic load of 0.7 (Low), so the effect of this portion on blood sugar is limited.
What is the nutritional value of a typical portion of Sunflower Seeds?
A typical 30 g portion of Sunflower Seeds provides about 175 kcal, 6.3 g protein, 6 g carbohydrate, 15.3 g fat and 2.6 g fibre.
Reviewed by the WiBo Health medical team · Last reviewed 13 October 2026
Disclaimer: This guidance is for nutritional lifestyle orientation and does not constitute a diagnostic medical device under EU Regulation MDR 2017/745.