Sunflower Seeds
Fat, fiber and protein dominate, leaving very little available carbohydrate — a low-impact snack for keeping insulin flat.
FatTonic Facts
Sunflower Seeds · per serving 1 oz (28g)
Excellent · strongly supports fat-burning
| Factor | Amount | Points |
|---|---|---|
| Start | 100.0 | |
| Glycemic load | 0 | 0.0 |
| Sugar (g) | 1 | −0.8 |
| Processing | whole | 0.0 |
| Fiber (g) | 2 | +3.2 |
| Protein (g) | 6 | +4.2 |
| Capped at 100 | raw 106.6 | = 100 |
| Glycemic index | not tested | |
| Carbs (g) | 6 | |
| Fat (g) | 14 |
Score model v1
Nutrients: USDA FoodData Central, record 170562 (Seeds, sunflower seed kernels, dried), public domain, checked 2 Oct 2026.
Glycemic index: not tested — too little carbohydrate to test (University of Sydney GI FAQ); the score assumes 0.
Per 100 g (USDA record; serving 28 g): carbs 20, sugar 2.6, fiber 8.6, protein 20.8, fat 51.5 g.
What this means for fat-burning
Why this score: protein 6 g set it, +4.2 points. Source: USDA FoodData Central, FDC 170562.
See how your whole day scores — free Metabolic Score →This food and 199 more, scored on your phone.
Among the 200 rated foods
Sunflower Seeds scores 100, rated Excellent. It scores higher than 75% of the 200 rated foods.
Rated foods per band: Avoid 0–19: 11; Poor 20–39: 23; Moderate 40–59: 34; Good 60–79: 45; Excellent 80–100: 87.
Frequently asked questions
Does sunflower seeds spike insulin?
Glycemic load 0 for 1 oz (28g); FatTonic Score 100/100 — it strongly supports fat-burning.
Is sunflower seeds good for fat loss?
Excellent (100/100): sunflower seeds strongly supports fat-burning.
Better in nuts & seeds
Sunflower Seeds ties for the best in nuts & seeds on this index.