Is Sunflower Seed Butter Keto?

Nut Butters
Sunflower Seed Butter sticker illustration
KETO VERDICTMODERATE

Sunflower seed butter can fit keto when portioned. At ~5.5g net carbs per 100g (≈1.5g per Tbsp), it’s a solid nut-free alternative—choose unsweetened versions and watch serving size due to calories and omega-6 fats.

Sunflower seed butter can fit keto when portioned. At ~5.5g net carbs per 100g (≈1.5g per Tbsp), it’s a solid nut-free alternative—choose unsweetened versions and watch serving size due to calories and omega-6 fats.

  • Net carbs (100g)5.5g
  • Protein (100g)18g
  • Fat (100g)52g
  • Keto verdictEnjoy in moderation

NUTRITION FACTS

Per 100g (raw)

Net Carbs
5.5g
Total Carbs
24g
Fiber
18.5g
Protein
18g
Fat
52g
Calories
586

Source: USDA FoodData Central

HOW TO ENJOY IT ON KETO

  • Low net carbs: ~5.5g per 100g fits strict keto when portion-controlled
  • Nut-free option: Great for those avoiding tree nuts/peanuts
  • High fiber: 18.5g/100g can aid fullness and glycemic control
  • Decent protein: 18g/100g supports satiety alongside fat
  • Vitamin E rich: Natural antioxidant support
  • Creamy texture: Satisfies spreads/dips without excess carbs

HEALTH BENEFITS

  • Excellent source of vitamin E (antioxidant for cellular protection)
  • Contains magnesium and manganese for energy metabolism
  • Provides phenolic compounds with antioxidant activity
  • May help with satiety thanks to fat + fiber combination
  • Can fit allergy-friendly patterns (nut-free) when unsweetened
  • Supplies some selenium (soil-dependent) and choline

PREPARATION SUGGESTIONS

NUT-FREE SMOOTHIE

Blend with coconut-milk-unsweetened or pea-milk-unsweetened, spinach, and a keto sweetener for a creamy, nut-free shake.

ALLERGY-FRIENDLY FAT BOMBS

Mix with cocoa powder and cream cheese (or coconut cream) for rich, nut-free keto treats.

CELERY SPREAD

Spread on celery sticks; add a sprinkle of sea salt or crumbled bacon for crunch.

SEED BUTTER COOKIES

Use as the base with almond-flour or coconut flour and a few dark-chocolate-85 chips.

ASIAN SAUCE ALTERNATIVE

Whisk with tamari, ginger, and a splash of rice vinegar for a nut-free satay-style sauce.

CREAMY DRESSING

Thin with vinegar-apple-cider, water, herbs, and a touch of olive-oil for a savory dressing.

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