Sunflower seeds
Low GI
GL 3.2 per cup (46 g) · GL 7 per 100 g
- Low glycemic load
- High caloric content
Sunflower seeds has a glycemic index of 35 (Low). One cup (46 g) adds a glycemic load of 3.2.
Reviewed Jul 31, 2026 · Sources: USDA FoodData Central #170562 , Logi Nutrition Team · Not medical advice · Report an error
Instead of this
- GL 1 per 100 g They contain a significantly higher dose of omega-3 fatty acids, which have anti-inflammatory effects and support insulin sensitivity.
Chia seeds - GL 2.1 per 100 g They are one of the best sources of alpha-linolenic acid (omega-3) among nuts, which has a beneficial effect on the lipid profile.
Walnuts
Forms of Sunflower seeds
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Sunflower seeds is one of the 11,117 foods Logi scores when you photograph a meal — with the portion.
Portions
| Portion | Grams | GL |
|---|---|---|
| 1 cup, with hulls, edible yield | 46 g | 3.2 |
| 1 cup | 140 g | 9.8 |
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?
- Low glycemic load
- Good protein and fiber content
- High caloric content
- Fatty acid imbalance (high omega-6)
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 3.2; per 100 g the glycemic load is 7.
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?
Among the forms of Sunflower seeds in this database, Fried sunflower seeds has the lowest glycemic load (6.5 per 100 g).
Check Sunflower seeds in the Logi app, with your portion.
