Sunflower seeds
Low GI
GL 1.8 per cup (46 g) · GL 4 per 100 g
- About 21 g of protein and 8.6 g of fibre per 100 g
- Energy-dense: about 584 kcal per 100 g, about 165 kcal in a 28 g handful
Sunflower seeds has a glycemic index of 35 (Low). One cup (46 g) adds a glycemic load of 1.8.
Reviewed Jul 31, 2026 · Sources: USDA FoodData Central #170562 , Logi Nutrition Team · Not medical advice · Report an error
Instead of this
- GL 0.5 per 100 g The closest swap for salads, bread and snacking: pumpkin seeds have more protein (30 g per 100 g) and fewer carbs.
Pumpkin seeds - GL 0.5 per 100 g Hulled hemp seeds sprinkle over salads, yoghurt and porridge the same way, with about 32 g of protein per 100 g.
Hemp seeds - GL 2.9 per 100 g Flaxseeds work in bread, muesli and yoghurt like sunflower seeds, with about 27 g of fibre per 100 g and plant omega-3.
Flaxseeds - GL 1.4 per 100 g A crunchy snack handful of similar energy, with more fibre (12.5 g per 100 g) and vitamin E.
Almonds
Forms of Sunflower seeds
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Sunflower seeds is one of the 11,150 foods Logi scores when you photograph a meal — with the portion.
Portions
| Portion | Grams | GL |
|---|---|---|
| 1 tbsp, kernels | 9 g | 0.4 |
| 1 oz / small handful, kernels | 28 g | 1.1 |
| 1 cup, with hulls, edible yield | 46 g | 1.8 |
| 1 cup, kernels | 140 g | 5.6 |
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 | 46.5 g |
| Sodium | 2 mg |
Processing Level
Why this score?
- About 21 g of protein and 8.6 g of fibre per 100 g
- Low glycemic load: about 7 per 100 g, about 2 in a 28 g handful
- Rich in vitamin E: about 35 mg per 100 g
- Energy-dense: about 584 kcal per 100 g, about 165 kcal in a 28 g handful
- Most of the fat is omega-6 linoleic acid, with almost no omega-3
Calculate the glycemic load of a meal with Sunflower seeds
Allergens
No EU-14 allergen listed
Low-GI recipes on Logi Food Coach
Frequently Asked Questions
What is the glycemic index of Sunflower seeds?
Sunflower seeds has a glycemic index of 35 (Low). One cup (46 g) has a glycemic load of 1.8; per 100 g the glycemic load is 4.
Is Sunflower seeds good for people with insulin resistance?
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?
Sunflower seeds has the lowest glycemic load of all forms of Sunflower seeds in this database (4 per 100 g).
Check Sunflower seeds in the Logi app, with your portion.
