Are Sunflower Seeds Keto?

Keto Snacks
Sunflower Seeds sticker illustration
KETO VERDICTMODERATE

Sunflower seeds are a moderate keto choice with ~11.4g net carbs per 100g (≈3g per 28g/1 oz). They’re rich in vitamin E and provide protein and fats—great when portion-controlled.

Sunflower seeds are a moderate keto choice with ~11.4g net carbs per 100g (≈3g per 28g/1 oz). They’re rich in vitamin E and provide protein and fats—great when portion-controlled.

  • Net carbs (100g)11.4g
  • Protein (100g)21g
  • Fat (100g)51g
  • Keto verdictEnjoy in moderation

NUTRITION FACTS

Per 100g (raw)

Net Carbs
11.4g
Total Carbs
20g
Fiber
8.6g
Protein
21g
Fat
51g
Calories
584

Source: USDA FoodData Central

HOW TO ENJOY IT ON KETO

  • Moderate carbs: ~11.4g net per 100g fits keto only with portion control
  • High in vitamin E: Potent antioxidant support
  • Good plant protein: ~21g/100g supports satiety
  • Selenium present: Can support thyroid function (soil-dependent)
  • Nutrient variety: B vitamins, magnesium, copper, and manganese

HEALTH BENEFITS

  • Immune support: Vitamin E and selenium contribute to antioxidant defenses
  • Anti-inflammatory potential: Phenolic compounds and lignans
  • Heart health: Unsaturated fats can support healthy lipid profiles
  • Thyroid support: Selenium contributes to thyroid hormone metabolism
  • Mood/brain: Magnesium helps nerve function and energy production
  • Antioxidant mix: Multiple compounds help protect cells from oxidative stress

PREPARATION SUGGESTIONS

ROASTED AND SALTED

Toss hulled seeds with a light coat of olive-oil and sea salt; roast at 175°C / 350°F for 10–15 minutes.

WITH SEASONING BLENDS

Add paprika, garlic powder, and cayenne (or everything bagel seasoning) for a spicy snack.

IN SALADS

Sprinkle over leafy greens for crunch and vitamin E; pair with olive-oil vinaigrette.

SEED BUTTER

Process into sunflower seed butter for a nut-free spread (choose unsweetened).

TRAIL MIX COMPONENT

Combine with macadamia-nuts and a few dark-chocolate-85 chips for a keto-leaning mix.

COATING INGREDIENT

Crush and use as a breading replacement for fish, chicken, or vegetables.

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