Home  /  All  /  Nutrition

Are Sunflower Seeds Keto?

Written by
FACT CHECKED
  Published on November 21st, 2022
  Reading time: 4 minutes
  Last modified November 15th, 2022
Sunflower seeds are keto in moderation

Whether you are just starting the keto lifestyle or have been in ketosis for some time, you may be eager to expand the variety of your snacks beyond avocados and cheese. Snack time can be a bit of a challenge when you’re low-carb, but it doesn’t have to be. There are tons of snack options out there that offer a satisfying alternative to high-calorie and high carb snacks with little nutritional value. One such option is sunflower seeds, but are sunflower seeds keto? 

Sunflower seeds are a great keto snack because they are relatively low in net carbs while being high in healthy fats that encourage your ketosis. Just keep in mind to purchase sunflower seeds without added sugary seasonings, which can negate the health benefits of this type of seed. 

 How Keto-Friendly Are Sunflower Seeds? 

Many people who are thinking of noshing on sunflower seeds are thinking of the convenient packages found by the cash register among the candy bars and other nutritionally-empty foods and drinks like sodas. While these may be packed with flavor, you’ll want to eat them in moderation as they are high in sodium. On the other hand, unsalted sunflower seeds promise great health benefits for everyone–keto diet or not. 

When consumed in moderation, sunflower seeds are anti-inflammatory and contain high levels of antioxidants that improve body functions. For example, they tend to be high in vitamin E which is linked to protection from free radicals. Vitamin E is also responsible for many other tasks such as bolstering the immune system and widening blood vessels. 

Sunflower seeds are also high in flavonoids and phenolic acids. These substances are great for the body and also help with inflammation and oxidative damage. High levels of flavonoids in the body can reduce your risk of cardiovascular disease, reverse diabetes, and decrease your risk of developing Alzheimer’s

How Much Should You Eat? 

As with all things, it is important to consume sunflower seeds in moderation. They are relatively low in net carbs, but consuming too many of them could kick you out of ketosis. You might want to limit yourself to just one to two servings of these seeds daily, even though they are low-calorie. 

A single serving of sunflower seeds has 4 grams of net carbs (6 grams total carbs with 2 grams of fiber). However, they also have a whopping 14 grams of fat for your body to turn into fuel. This means that they will pack a powerful punch to boost your energy and your weight loss when consumed once a day or so.

Adding Sunflower Seeds to Your Diet

While the obvious way to add more sunflower seeds to your diet is to simply eat them plain, you might want to get a bit more creative. One way to eat more sunflower seeds is to add them to a salad. They add a bit of unexpected crunch and can really enhance the flavors of what can sometimes be a boring meal option. You will love having a fancier salad and you will feel better about eating it.

Sunflower seed butter makes a good keto snack

Other uses for sunflower seeds include: 

Keep in mind that eating shelled sunflower seeds on their own isn’t necessarily the only way to enjoy the health benefits of these seeds. You can also get sunflower seed butter, which you can use like peanut butter (just check that your storebought sunflower seed butter has no added sugar).

If you can’t find sunflower seed butter in your local grocery store, you can make your own by toasting your seeds in the oven and processing them in a high-power blender or food processor. It takes just a few minutes and some diligence to scrape down the sides and get the consistency right. A drizzle of oil might be necessary to get a spreadable texture. 

Homemade sunflower seed butter is great on a slice of keto-friendly bread or spread across a keto cracker like these multiseed keto crackers, or eat it on raw vegetables or keto-friendly fruit.

Eating Sunflower Seeds on Keto

The health benefits of sunflower seeds are almost too many to name, and they can aid in your keto diet as well. This is one powerful snack that can enhance many recipes whether you want a bit of crunch in your bread or just some extra healthy fats in your chia pudding. Just make sure the seeds you purchase don’t have a seasoning on them that might add extra carbs!

Leave a Comment

Your email address will not be published. Required fields are marked *

Never miss out on exclusive content and limited deals.

As a Member, you get instant access to personalized meal plans, exclusive videos & articles, discounts, a 1 on 1 Coaching Session, and so much more. As a member, you join our mission of empowering 1,000,000 people to positively change their lives throughout the world. Get started today.

Monthly

A Great Deal
$ 19
99 /month
  • 7-Day Free Trial
  • Cancel Anytime

Annual

3 Months Free
$ 179
/year
  • 3 Months Free
  • Cancel Anytime

Lifetime

Membership for Life
$ 349
  • Lifetime Access
  • Limited Availability