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  • Nutrition Hub

Sunflower Seeds

Sunflower seeds are the standout food source of vitamin E, with one ounce covering roughly half a day, plus 3g of fiber and a quarter of your selenium.
  • Nutrition Facts

Serving Size: 1 ounce (28g), about 1/4 cup

  • Calories: 165
  • Calories: 165
  • Fiber: 3.1g
  • Sugar: 0.9g
  • Protein: 5.5g
  • Fat: 14.1g
  • Key Nutrients
Vitamin E, Selenium, Healthy Fats
  • Key Vitamins
Vitamin E (49% DV), Pantothenic Acid (B5) (39% DV), Folate (17% DV), Vitamin B6 (13% DV), Niacin (B3) (12% DV), Riboflavin (B2) (5% DV)
  • Essential Minerals
Copper (57% DV), Selenium (40% DV), Phosphorus (26% DV), Manganese (26% DV), Zinc (13% DV), Magnesium (9% DV), Iron (6% DV), Potassium (5% DV)
  • Glycemic Impact
What’s This?
  • Glycemic Index (GI)
  • GI Score
  • Glycemic Load (GL)
  • GI per 100g:
  • Impact
  • Glycemic Scale Rating
Low (0-55)
Medium (56-69)
High (70+)
0 20 40 60 80 100
A ceramic bowl of raw hulled sunflower seed kernels with a wooden spoon
A ceramic bowl of raw hulled sunflower seed kernels with a wooden spoon
  • Health Benefits:

    • A single ounce covers about half a day's vitamin E, an antioxidant vitamin that is genuinely hard to get in quantity from other foods.

    • Supplies roughly 27% of daily selenium, a trace mineral involved in normal thyroid and antioxidant function.

    • 3g of fiber per ounce, noticeably more than most seeds deliver at the same serving.

    • Mostly unsaturated fat, with about 5.5g of protein alongside it.

    • Choose the unsalted version: salted sunflower seeds can carry a large share of a day's sodium in a small handful.
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What’s This?

Glycemic Index (GI)

GI measures how fast a food raises blood sugar.

Glycemic Load (GL)

Tells you how big that rise actually is once portion size is factored in.

Example:

Watermelon has a high GI (it digests quickly) but a low GL because a normal serving doesn’t
contain many carbs so the actual blood-sugar impact is small.

Why it matters:

Understanding both GI and GL gives you a clearer picture of how foods affect your blood sugar both the speed of the rise and the true impact based on the portion you eat.