KETO VERDICTMODERATE
Sunflower kernels can add a measured topping to a salad or recipe. The edible portion is the kernel. The published reference is 11.4g net carbs per 100 g.
Are Sunflower Seeds Keto?
Keto Snacks
YOUR PORTION
How much are you having?
Scale the published reference values to your portion.
Per 100 g (Seeds, sunflower seed kernels, dried). USDA FoodData Central.
How this is calculated
total carbohydrate - fiber. Each published value is multiplied by your portion divided by the reference amount. No extra fiber, sugar alcohol or allulose deductions are applied here.
Grams and milliliters are not interchangeable. Household measures require a food-specific conversion; check your scale or product label.
11.4gnet carbs in your portion
- Total carbs
- 20g
- Fiber
- 8.6g
- Protein
- 20.8g
- Fat
- 51.5g
- Calories
- 584
Sunflower kernels can add a measured topping to a salad or recipe. The edible portion is the kernel. The published reference is 11.4g net carbs per 100 g.
- Net carbs (100 g)11.4g
- Protein (100 g)20.8g
- Fat (100 g)51.5g
- Keto verdictEnjoy in moderation
NUTRITION FACTS
Per 100 g (Seeds, sunflower seed kernels, dried)
Net Carbs
11.4g
Total Carbs
20g
Fiber
8.6g
Protein
20.8g
Fat
51.5g
Calories
584
Source: USDA FoodData Central reference record
Source fit: generic reference; variety, brand, or preparation may differ
Net-carb calculation: total carbohydrate - fiber
Generic reference: Seeds, sunflower seed kernels, dried. September 2026 arithmetic review used the existing USDA snapshot accessed 2026-07-09; it was not a fresh branded-product label check.
Nutrition record reviewed 2026-09-05. Maintained by KetoLens Team.
HOW TO ENJOY IT ON KETO
- Weigh kernels without shells, and count sweet coatings separately.
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.