Shelled sunflower seeds
Low GI
GL 1.1 per typical tablespoon (15 g) · GL 7 per 100 g
- Very low glycemic load
- High caloric content
Shelled sunflower seeds has a glycemic index of 35, the same as plain Sunflower seeds (35). One typical tablespoon (15 g) adds a glycemic load of 1.1.
Updated Feb 16, 2026 · Sources: Logi Nutrition Team (USDA-derived composition, AI-assisted) · Not medical advice · Report an error
Instead of this
- GL 3.2 per 100 g Almonds have an even higher fiber content and a more favorable fatty acid profile for insulin-resistant individuals.
Almonds - GL 2.1 per 100 g Walnut offers more omega-3 fatty acids and supports heart health and glucose regulation.
Walnuts - GL 1 per 100 g Pumpkin seeds have lower calories and are richer in minerals important for people with insulin resistance.
Whole pumpkin seeds
Forms of Sunflower seeds
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Shelled sunflower seeds is one of the 11,117 foods Logi scores when you photograph a meal — with the portion.
Nutrition Facts (per 100g)
per 100g
| Calories | 584 kcal |
| Carbohydrates | 20 g |
| Sugars (Total) | 2.6 g |
| Natural | 2.6 g |
| Added | 0 g |
| Fiber | 8.6 g |
| Soluble | 2.6 g |
| Insoluble | 6 g |
| Protein | 21 g |
| Fat | 51 g |
| Saturated | 4.5 g |
| Unsaturated | 46 g |
| Sodium | 2 mg |
Processing Level
Why this score?
- Very low glycemic load
- High content of healthy unsaturated fats
- Good source of protein
- High caloric content
- Quite a lot of fat overall
Allergens
No EU-14 allergen listed
Low-GI recipes on Logi Food Coach
Frequently Asked Questions
What is the glycemic index of Shelled sunflower seeds?
Shelled sunflower seeds has a glycemic index of 35 (Low). One typical tablespoon (15 g) has a glycemic load of 1.1; per 100 g the glycemic load is 7.
Is Shelled sunflower seeds good for people with insulin resistance?
Shelled sunflower seeds has a low glycemic index (35), making it a good option for people with insulin resistance. It causes a slow, gradual rise in blood sugar.
Which form of Sunflower seeds has the lowest glycemic load?
Among the forms of Sunflower seeds in this database, Fried sunflower seeds has the lowest glycemic load (6.5 per 100 g).
Check Shelled sunflower seeds in the Logi app, with your portion.
