Are Sunflower Seeds Keto?


Are you looking for sunflower seeds? Do you wonder, are sunflower seeds keto? We’ll look at the nutrition profile of this popular snack food and determine if it fits in with a low-carb keto diet.

are sunflower seeds keto?

Sunflower Seeds

Serving Size: 1/4 cup (32g)

keto approved

Net Carbs








What Are Sunflower Seeds?

Sunflower seeds are the shelled seed of the sunflower plant. A sunflower plant can produce hundreds of nutritious and delicious seeds, but are sunflower seeds keto? We answer that question below, but first, let’s look at the nutritional value of sunflower seeds.

Sunflowers spend their time soaking up nutrients from the sun and the earth. Many of these nutrients can be beneficial to the human body.

Are Sunflower Seeds Healthy?

Sunflower seeds are packed with nutrients, vitamins, and minerals, but are sunflower seeds keto? One serving of shelled sunflower seeds is about 1/4 cup. In that 1/4 cup, sunflower seeds deliver 14g of the healthy fat you need on a keto diet. These fats are especially beneficial to cardiovascular health. A serving of the seeds also contains about 6 grams of protein and 2.5 grams of fiber.

Sunflower seeds are packed with vitamin E, which has anti-inflammatory properties and can help to fight heart disease. Phosphorus is another key nutrient in sunflower seeds—a key for bone health and growth. The selenium in sunflower seeds is a good antioxidant to protect against cell damage.

Magnesium, zinc, and copper are also included, which helps with immune and metabolism functions. The b6 in sunflower seeds is good for cognitive development and brain function.

Magnesium is one of the more important nutrients in sunflower seeds since most Americans don’t get enough. Magnesium is vital to bone growth and helps regulate muscle function, contractions, and the nervous system. It’s also important in lowering blood pressure, improving blood sugar regulation, and reducing the risk of heart disease.

For these reasons, sunflower seeds could be considered a “superfood.” Superfoods are foods that are natural and nutrient-dense. They tend to contain a lot of vitamins and minerals per serving and are generally considered very beneficial to your diet and overall body health.

Are Sunflower Seeds Keto?

So, are sunflower seeds keto? Well, shelled sunflower seeds contain 16g of fat, 2g of net carbs, 16g of fat, and 6g of protein in a 1/4 cup serving. That means that sunflower seeds are keto.

They tend to fit perfectly with the macronutrients you need on a low-carb diet. The fat will help keep you from getting hungry and keep your body in ketosis, the fat-burning mode.

The protein is great for building and maintaining muscle mass, and the low number of net carbs, including 4g of fiber, is great.

If you want nutrient-dense food for your keto diet, you should consider incorporating sunflower seeds. I like eating them with shells (spitting them out) as a nice salty snack. I’m also keen on adding the shelled version to my salads to give them a nice crunch.

Where to Buy Keto Sunflower Seeds

You can buy sunflower seeds that fit into the keto diet in many places. However, we’ve compiled our picks for the best keto sunflower seeds below to help you. You can’t go wrong with any of these.

Some are even flavored but still fit into a low-carb keto diet. Try a couple and see which one you like the best.

Prices pulled from the Amazon Product Advertising API on:
Please enable JavaScript in your browser to complete this form.
Step 1 of 7
free keto calculator tool

Try The Free Keto Calculator!

Our free keto calculator tool will help you calculate the perfect custom keto diet plan to fit your body and needs.

Whether you're new to keto or have tried it in the past, this calculator will put you on the right track to meet or exceed your diet goals.

Click the button below to get started.

About The Author