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Sunflower Seeds
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Sunflower Seeds

Sunflower Seeds is a culinary and nutritional food item and associated with Sunflower Seeds and Seeds. Per 100 g, it provides an energy density of 584 kcal (2443.46 kJ) and features a low glycemic index of 15, promoting a gradual and stable postprandial blood glucose response. Its quantitative macronutrient profile per 100 g comprises 20.8 g of protein, 20 g of total carbohydrates (including 2.6 g of sugars), 51.5 g of total lipids, and 8.6 g of dietary fiber, alongside a water content of 4.7 g. The lipid fraction includes 4.5 g of saturated fatty acids, 18.5 g of monounsaturated fatty acids, and 23.1 g of polyunsaturated fatty acids. With respect to micronutrients, minerals, and vitamins, Sunflower Seeds contributes measured bioavailable compounds per 100 g. Notable quantified micronutrients include calcium (78 mg), magnesium (325 mg), potassium (645 mg), phosphorus (660 mg), iron (5.3 mg), zinc (5 mg), selenium (53 µg), sodium (9 mg), vitamin E (35 mg), and vitamin B6 (pyridoxine) (1.35 mg). Additionally, sodium chloride equivalent stands at 22.5 g per 100 g. Collectively, these nutrients support essential physiological pathways including cellular energy metabolism, electrolyte homeostasis, neuromuscular signaling, enzymatic synthesis, and immune defense. From a clinical nutrition and meal-planning standpoint, Sunflower Seeds aligns well with dietary frameworks such as Anti-Aging & Longevity Diet, Vegan Diet, Vegetarian Diet, Ketogenic (Keto) Diet, and Heart-Healthy Diet. Sunflower seeds are among the richest dietary sources of alpha-tocopherol (vitamin E) and phytosterols, shielding cell membranes from lipid peroxidation and promoting youthful vascular elasticity. It is classified as safe for consumption during pregnancy under standard food hygiene practices. In culinary practice, it can be incorporated across diverse meal preparations and paired with complementary protein, fiber, and micronutrient sources to optimize overall diet quality.
NUTRI-SCORE
A B C D E
-4
🍃 ECO-SCORE
A B C D E
25/100
Base: 100g Seeds Vegan Vegetarian Gluten-free
Specification & Key Parameters
9 parameter
Parameter Value Parameter Value
Calories / 100g
584 kcal (2443 kJ)
Protein / 100g
20,8 g
Fat / 100g
51,5 g
Carbs / 100g
20,0 g
Fiber / 100g
0,0 g
Glycemic Index (GI)
IG 15
Glycemic Load (GL)
GL 12.0
Cena / 100g (Walmart)
$0.98
Woda / 100g
4,7 g
Prices calculated for Walmart
$0.98 / 100g
Sunflower Seeds (100 g)
Specialist Verified
Kcal
584 kcal
Protein 23%
20.8 g
Fat 56%
51.5 g
Carbohydrates 22%
20 g
fiber: 0 g IG: 15

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Supermarket Chain Price Comparator

PRO Price Comparator & Store Map Store Prices

Supermarket Chain Price Comparator — Sunflower Seeds

Compare estimated shopping costs across major supermarket chains, scale portions or weight, and calculate the route to your nearest store.

Cheapest Auchan
0,92 USD / 100 g
Calculate for portions:
(100 g)
Select supermarket chain
Calculate product cost by selected weight ( 100 g ) 0,92 USD
100 kcal 0,15 USD
20 g protein 0,88 USD
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Auchan Cheapest
0,92 USD 0,92 USD 2,30 USD 4,60 USD 9,20 USD
Netto +1%
0,93 USD 0,93 USD 2,33 USD 4,65 USD 9,30 USD
Biedronka +2%
0,94 USD 0,94 USD 2,35 USD 4,70 USD 9,40 USD
Aldi +3%
0,95 USD 0,95 USD 2,38 USD 4,75 USD 9,50 USD
Dino +3%
0,95 USD 0,95 USD 2,38 USD 4,75 USD 9,50 USD
Kaufland +3%
0,95 USD 0,95 USD 2,38 USD 4,75 USD 9,50 USD
Lidl +4%
0,96 USD 0,96 USD 2,40 USD 4,80 USD 9,60 USD
Rewe +4%
0,96 USD 0,96 USD 2,40 USD 4,80 USD 9,60 USD
Carrefour +8%
0,99 USD 0,99 USD 2,48 USD 4,95 USD 9,90 USD
Żabka +23%
1,13 USD 1,13 USD 2,82 USD 5,65 USD 11,30 USD

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Contains allergens 1
Sunflower Seeds

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Nutrients

Nutritional Profile & Bioactivity

Nutrients

Precise micro- and macronutrient analysis with daily reference intake (RDA) coverage (100 g)

Calculate for portions:
(100 g)
Macronutrient Distribution 100 g
627 kcal
Protein 20.8g (13% kcal)
Fat 51.5g (74% kcal)
Carbs 20g (13% kcal)
Protein
20.8g
Fat
51.5g
Carbs
20g
Sunflower Seeds
Bio-Analysis Food Product

Sunflower Seeds

627 kcal B: 20.8g T: 51.5g W: 20g
Glycemic Load
IG 15 ŁG 3
Low
Workout Window
120 min
Pre-workout
Full Analysis
🔍
Looking for a specific mineral or vitamin? Explore all 64 nutrients organized by category and RDA coverage.

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Estimated Daily Glycemic & Insulin Curve

Glucose Curve

Blood Glucose Curve & Glycemic Index

Biochemical model of blood glucose dynamics (0-180 min) accounting for fat, protein, and fiber buffering.

Calculate for portions:
(100 g)
Glucose Curve

Blood Glucose Curve (0-180 min)

Biochemical model of blood glucose dynamics (0-180 min) accounting for fat, protein, and fiber buffering.

Glycemic Load (GL): Low (1.7)
Chart series:
Time horizon:
180 90 160 74 140 57 120 41 100 25 80 8 140 mg/dL 0 min 15 min 30 min 45 min 60 min 90 min 120 min 150 min 180 min 6 µU/mL 9 µU/mL 12 µU/mL 12 µU/mL 11 µU/mL 9 µU/mL 7 µU/mL 7 µU/mL 6 µU/mL 86 mg/dL 89 mg/dL 91 mg/dL 92 mg/dL 91 mg/dL 89 mg/dL 88 mg/dL 86 mg/dL 86 mg/dL 92 mg/dL
Clinical Insight (Glycemic Model) Low glycemic load (GL 1.7) promotes stable blood glucose with a gentle peak around 92 mg/dL and minimal insulin surge.
Glycemic Load (GL) Low
1.7 GL pts

Glycemic Load (GL) combines both the Glycemic Index (GI) and the actual amount of digestible carbohydrates in a serving.

Clinical thresholds: Low ≤ 10 pts • Moderate 11–19 pts • High ≥ 20 pts

Index (GI)
15
Glucose peak
92
mg/dL
P+F+Fiber buffer
1.5
🛡️ Glycemic buffering in this meal
Protein (20.8 g), fat (51.5 g), and dietary fiber (8.6 g) slow gastric emptying and attenuate the postprandial glucose peak.
Net carbohydrates (digestible) 11.4 g
Simple sugars: 2.6 g Slowing fiber: 8.6 g
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