Not Keto!
Sunflower Seeds

Sunflower Seeds

per 1 cup (140 g):
16g
net carbs
72g
fats
29g
protein
818
calories

Are Sunflower Seeds Keto?

Sunflower Seeds are not keto-friendly because they are high in carbs. They may kick you out of ketosis even with a small serving size.

Too Much Carbs!

Sunflower Seeds should be avoided on keto because they are very high in net carbs (11.43g of net carbs per 100g serving).

It is important to limit your net carb consumption to 20g - 30g per day to stay in ketosis. You can calculate your ideal daily net carb allowance by using this keto macros calculator.

As an alternative, you may look for other seeds that are low in net carbs.

Not an Ideal Source of Fat for Keto

Sunflower Seeds are not an ideal source of fat for keto because they are high in carbs.

Your body will only be able to use fats as energy (ketosis) if you restrict your net carbs to 20g - 30g per day. Thus, it is important to get your fats from high-fat foods that are also low in net carbs.

Avocado, salmon, and ghee are great examples of foods that are both low in carbs and high in fat.

Minimally Processed But High in Carbs

Sunflower Seeds are minimally processed but not a good fit for keto because they are high in carbs.

It is important to check both macros and ingredients of your foods to achieve a healthy weight loss on keto.

Here are the common ingredients to be checked for keto - sweeteners, oils, and food additives.

Net Carb Calculator

Sunflower Seeds
Without Salt, Dry Roasted
16 g
net carbs
28 g
carbs
12 g
fiber
72 g
fats
29 g
protein
818
calories

Alternative Seeds for Keto

Sure Keto!

Generic

Flax Seeds

1.6
Net Carbs per 100g
Low Carb
Minimally Processed
Healthy Fats, Whole Food
Keto-Friendly

Generic

Fennel Seeds

1.3
Net Carbs per 10g
Low Carb
Minimally Processed
Keto-Friendly
3.4
Net Carbs per 10g
Low Carb
Minimally Processed
Keto-Friendly

Generic

Hemp Seeds

4.7
Net Carbs per 100g
Moderate Carb
Minimally Processed
Healthy Fats, Whole Food
Keto in Moderation

Generic

Sesame Seeds

9.1
Net Carbs per 100g
High Carb
Minimally Processed
Healthy Fats, Whole Food
Recommended!
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