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Are Sunflower Seeds Keto? Can I Eat Them On A Ketogenic Diet?

are sunflower seeds keto

Are Sunflower Seeds Keto?

Sunflower seeds are a healthy snack option that may be used in various ways. The seeds have built-in portion control if eaten with their shells because you won’t eat as many.

Is it possible that they could cause you to exit ketosis?

What follows is a comprehensive explanation of sunflower seed nutrition, including how this snack fits into your keto diet, whether the “inflammatory” omega-6 fat level is a concern, our favorite dishes, sunflower goods to avoid, and more.

Are sunflower seeds keto?

A typical ketogenic diet consumes no more than 30-50 grams of carbohydrates daily.

Sunflower seeds are an excellent source of protein and healthy fats, making them ideal for anyone following a keto diet.

Sunflower kernels have a negligible chance of causing you to exit ketosis unless you consume an excessive amount of them (300 grams or ten servings) in a single sitting, exceeding your body’s caloric needs by 1750 calories.

That is to say; you’d probably feel full before consuming enough sunflower seeds as a snack to yield a sizable amount of net carbs.

Because of the low carb content, they are unlikely to cause a spike in blood sugar. Some proof is that sunflower seed extract can help control your blood sugar.

In addition to high-fat, high fiber, and low to moderate protein, they are also highly high in sugar.

Sunflower seeds are a great whole food option for those trying to avoid nutrient deficits on a low-carb, high-fat diet because they contain high concentrations of minerals and other micronutrients.

Sunflower seed nutrition

Compared to other nut options, sunflower seeds have a long list of nutritional benefits and almost no negatives.

Here are the bare bones of nutrition information (per 30-gram serving size of kernels):

  • Energy content: 175 kcal
  • 5.8 grams of protein
  • 15 grams of fat.
  • Carbohydrates in the form of Net Health Foods: 3.9 grams
  • Weight Loss: 3.3 grams of Dietary Fiber

Sunflower seeds provide some basic health benefits, but many of them aren’t.

It may come as a surprise, but sunflower seeds contain many healthy nutrients. You’ll get a healthy dose of 12 different minerals and micronutrients from them:

  • 16.5 milligrams (3%-4% DV*) of choline
  • 550 micrograms of copper (61% of the daily value)
  • 71.1 mcg (7.1% DV) of folate
  • Daily Value (DV) Iron: 1.14mg (6-14% of DV)
  • Magnesium: 39 mg (9%-12% DV)
  • Niacin (13-15 % DV), 2.11 milligrams
  • 347 mg of phosphorus (49.5% DV)
  • 255 milligrams (7.5 % – 9.8 % DV) of potassium.
  • 0.074 milligrams of riboflavin (5.6% DV).
  • selenium 43% DV (23.8 mcg)
  • 7.8 mg (52 percent of the Daily Value) of vitamin E (as alpha-tocopherol).
  • 1,6 mg of zinc (15-20% DV).

Note that men and women have different RDAs for certain nutrients. All of these DVs are calculated off of an adult 2,000 kcal diet.

Eating just one ounce of hulls from the content of sunflower seeds is like taking a vitamin supplement (better than a vitamin supplement because it’s whole food).

Sunflower seeds contain a lot of omega-6 polyunsaturated fatty acids—65% (9.75g per 30g serving), to be exact. Cups of sunflower seeds suitable for snacking are rich amounts of linoleic acid content, an omega-6 fatty acid.

Excessive levels of omega-6 fats have been linked to negative health effects. The “Western diet,” sometimes known as the “normal American diet,” has been linked to an increased risk of cardiovascular disease and other health issues due to its emphasis on trans fats and added sugar.

However, omega-6s are still essential for your body’s health and function. To put it simply, they’re a necessary fatty acid.

Eating a diet rich in whole foods sources of omega-3 fat, supplementing with high-grade omega-3 fish oil, and avoiding the damage caused by consuming too many omega-6 oils from processed foods can help you keep an optimal balance between omega-6 and omega-3 fatty acids.

Raw sunflower plant seeds contain healthy fats, including omega-6 fatty acids. They’re an excellent snack for people who want to get their daily dose of these essential bioavailable nutrients.

However, sunflower seed oil used in fried or processed meals is more likely to be oxidized (damaged) or rancid. Therefore, it’s best to avoid these options.

We urge you to stay away from sunflower oil entirely. Extra virgin olive oil appears to be a better option when looking for an oil with a high percentage of unsaturated fats. It may even positively affect heart health, such as reducing blood pressure.

Five creative ways to intake sunflower seeds in your daily life

1. Sunflower seeds are a healthy snack that can be enjoyed in a variety of ways

Sunflowers are a great food that can be eaten in various ways. They contain abundant nutrients such as Vitamin E, Manganese, Selenium, Protein, and Fiber. Roasting sunflowers is one of the best ways to eat them because it gives them a nice crunchy texture. You can also put them into salads or grain bowls. Finally, sprinkle them onto your favorite foods, such as Yogurt or Oatmeal.

2. Sunflower seed butter is a delicious and nutritious spread that can be used on toast, bagels, or crackers

Sunflower seed butter is a delicious and nutritious spread that can be used on toast, bagels, or crackers. It is made from sunflower seeds that have been ground into a paste. Sunflower seed butter is a good source of vitamin E, an important antioxidant. It also contains magnesium, iron, and zinc. Sunflower seed butter is a good alternative to peanut butter for people allergic to peanuts. It is also a good choice for people looking for a spread lower in fat and calories.

3. Sunflower seeds can be added to salads for a crunchy addition

Add sunflower seeds to your next salad for a lovely crunch. They are an excellent vitamin E source and contain magnesium, selenium, phosphorus, manganese, copper, iron, folate, and zinc. Health benefits associated with those vitamins and minerals include cancer prevention, reduced risk of stroke and heart disease, lowered blood pressure, improved bone external health, and enhanced brain function. You can buy them raw or roasted and add them to any salad. For extra flavor, try toasting the fats of sunflower seeds before adding them to your salad. Add some this afternoon for a satisfying and healthy meal!

4. Sunflower seed oil is a healthy cooking oil that can be used to saute vegetables or fry eggs

Sunflower seed oil is a healthy cooking oil used to saute vegetables or fry eggs. The oil is high in monounsaturated fats, which are considered healthy. Additionally, the sunflower seed oil is also high in vitamin E. This vitamin is an important antioxidant that helps to protect cells from damage. Additionally, vitamin E has been shown to help improve heart health, food processor and cognitive function. The oil also has a high smoke point, which means it can be used for cooking at high temperatures without damaging the critical nutrients in the oil. As a result, the sunflower seed oil is a versatile and healthy option for cooking.

5. Sunflowers make beautiful flowers arrangements that can brighten up any room

Few flowers are as cheery and vibrant as sunflowers. With their large yellow blooms and sturdy stems, sunflowers are popular for fresh and dried flower arrangements. In addition to adding a burst of color, sunflowers also bring a touch of whimsy to any setting. Their optimistic appearance can instantly brighten a room, making them ideal for indoor spaces. When combined with other flowers, sunflowers can help create an eye-catching and unique arrangement. For example, pairing sunflowers with blue delphiniums can add a pop of color to a summer garden, while combining them with white lilies can create a beautiful funeral tribute. No matter what the occasion, sunflowers are sure to make a lasting impression.


Sunflower seeds do not get nearly enough credit. They are, in many respects, one of the best keto snacks, but nobody ever mentions them.

The kernels have a micronutrient profile superior to many multivitamins due to their high concentration of naturally occurring antioxidants and minerals.

You can eat them raw, sprout, season, roast them at home, include them in baked foods, or convert them into sunflower butter. Their flavor is excellent in all of these preparations too.

Shell-on flax healthy seeds are an easy option to keep your taste buds busy until your tummy catches up to the food you’ve consumed when snacking, which can be helpful if you need help controlling the portion size of the food you’re eating.

Additionally, if you are worried about the omega-6 fatty acids, you shouldn’t be. Because the proper function of your body depends on the presence of intact omega-6 fatty acids derived from whole foods, if you stay away from or restrict the consumption of damaged omega-6s derived from processed sources and maintain a high omega-3 intake, you should be alright.

However, other healthy fat options are significantly superior to refined sunflower oil. Because of this, we advise avoiding refined sunflower oil in favor of extra virgin olive oil (for use in salads and cooking at low temperatures) or avocado oil (for higher-heat applications).

FAQs – frequently asked questions.

How many sunflower seeds can I eat on keto?

Because a serving of sunflower seeds has fewer than four grams of net carbohydrates, you would have to consume more than 1,500 calories’ worth of sunflower seeds before being brought out of ketosis.

Will sunflower seeds take me out of ketosis?

But do sunflower seeds fit into the keto diet? The answer is affirmative if one considers simply carbohydrates and fat. Because a serving of sunflower seeds has fewer than four grams of net carbohydrates, you would have to consume more than 1,500 calories’ worth of sunflower seeds before being brought out of ketosis.

Hey'all I'm Amy, a born foodie and diagnosed with celiac disease 7 years ago. I refused to cave into tasteless, boring gulten free food and create my own!
On my blog you'll find info & cool facts along with recipes, all on gluten free foods!

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