KETO VERDICTMODERATE
Sunflower seed butter can fit keto when portioned. At ~17.6g net carbs per 100g (≈2.6g per Tbsp), it’s a moderate nut-free alternative—choose unsweetened versions and watch serving size due to carbs, calories, and omega-6 fats.
Is Sunflower Seed Butter Keto?
Nut Butters
Sunflower seed butter can fit keto when portioned. At ~17.6g net carbs per 100g (≈2.6g per Tbsp), it’s a moderate nut-free alternative—choose unsweetened versions and watch serving size due to carbs, calories, and omega-6 fats.
- Net carbs (100g)17.6g
- Protein (100g)18g
- Fat (100g)52g
- Keto verdictEnjoy in moderation
NUTRITION FACTS
Per 100g (raw)
Net Carbs
17.6g
Total Carbs
23.3g
Fiber
5.7g
Protein
18g
Fat
52g
Calories
586
Source: USDA FoodData Central
HOW TO ENJOY IT ON KETO
- Moderate net carbs: ~17.6g per 100g fits 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.
WHERE TO BUY
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SunButter No Sugar Added Sunflower Seed Butter, 16 oz
This nut-free spread is made from just roasted sunflower seeds and salt with zero added sugar, delivering only 2g net carbs and 7g protein per 2-tbsp serving, making it one of the cleanest-label peanut-butter alternatives for keto dieters who need to avoid tree nuts.
Once Again Organic Sunflower Butter, Unsweetened, No Salt & No Sugar Added, 16 oz Glass Jar
USDA Certified Organic and made with just two ingredients (organic sunflower seeds and organic sunflower oil), this glass-jarred butter skips both added sugar and added salt, delivering roughly 1g net carbs and 5g protein per 2-tbsp serving - a strong pick for keto dieters who also want an organic certification and zero sodium.