Sunflower seeds are a popular snack food that can be part of a healthy ketogenic (keto) diet when eaten in moderation. Sunflower seeds are low in carbohydrates and high in fat, which makes them a good option for keto. However, they are also high in calories and easy to overeat. Here is a detailed look at sunflower seeds on keto and how many you can eat per day.
Are Sunflower Seeds Keto-Friendly?
Sunflower seeds are generally considered keto-friendly because of their low net carb content. Here are the macronutrients in 1 ounce (28 grams) of raw, unsalted sunflower seeds:
| Calories | 164 |
|---|---|
| Fat | 14g |
| Protein | 5.8g |
| Carbs | 6g |
| Fiber | 2.4g |
| Net carbs | 3.6g |
As you can see, a 1 ounce serving of sunflower seeds has only 3.6 grams of net carbs, which can easily be incorporated into a keto diet that limits net carbs to 20–50 grams per day.
In addition to being low in net carbs, sunflower seeds offer healthy fats, moderate protein, and a good amount of fiber. The combination of fat, protein, and fiber means sunflower seeds can be used to help satisfy hunger and stay in ketosis.
Benefits of Sunflower Seeds on Keto
Here are some of the top benefits of adding sunflower seeds to a ketogenic diet in moderation:
Healthy Fats
Sunflower seeds are an excellent source of healthy fats on keto. A 1 ounce serving provides 14 grams of total fat, with 9 grams coming from monounsaturated oleic acid and 5 grams from polyunsaturated linoleic acid (omega-6).
These types of fats can help increase ketone production and fat burning when consumed in the right balance with other fats on keto. Sunflower seeds provide a tasty way to reach the high-fat intake required on keto.
Vitamins and Minerals
Sunflower seeds supply some important micronutrients for keto dieters, including:
- Vitamin E: 37% of the Daily Value (DV)
- Copper: 28% of the DV
- Manganese: 28% of the DV
- Phosphorus: 23% of the DV
- Magnesium: 18% of the DV
- Selenium: 15% of the DV
Getting adequate amounts of these essential vitamins and minerals can help reduce side effects and optimize the keto diet.
Protein and Fiber
In addition to healthy fats, sunflower seeds offer 5.8 grams of plant-based protein per serving. They’re also high in fiber, with 2.4 grams per ounce.
The fiber and protein in sunflower seeds can help slow digestion, control hunger and promote feelings of fullness. This makes them an ideal snack when following a keto diet.
Low Glycemic Index
The glycemic index (GI) measures how much a food raises blood sugar. Sunflower seeds have a very low GI, meaning they have a minimal effect on blood sugar levels.
Keeping blood sugar low and avoiding spikes is key on keto. Sunflower seeds are less likely to disrupt ketosis compared to high glycemic index foods like rice, potatoes and sweets.
How Many Sunflower Seeds Can You Eat on Keto?
Sunflower seeds can be included on a keto diet in moderation. The amount that fits into your daily carb limit will depend on a few factors:
Your Total Carb Limit
Standard ketogenic diets limit net carbs to 20–50 grams per day. The number of sunflower seeds that fit into your diet will depend on your total daily carb limit.
For example, if your limit is 20 net carbs, you may be able to fit 10–15 sunflower seeds into your daily allotment. With a higher carb limit of 50 net carbs, you may be able to have 30–35 seeds.
Serving Size
Pay attention to your portion sizes, as it’s easy to overeat high fat, high calorie foods like nuts and seeds on keto.
Here are the net carbs in different serving sizes of raw, unsalted sunflower seeds:
| Serving | Net Carbs |
|---|---|
| 1 ounce (28g) | 3.6g |
| 1/4 cup (35g) | 4.5g |
| 1/2 cup (70g) | 9g |
| 1 cup (145g) | 18g |
Measure your portions to avoid underestimating your carb and calorie intake.
Your Individual Tolerance
Some people stay in ketosis at higher carb intakes than others. The amount of carbs from sunflower seeds you can eat may depend on factors like your activity levels, metabolic health, and how long you’ve been keto-adapted.
Pay attention to how your body responds and slowly increase portion sizes to find your personal carb tolerance level.
Tips for Eating Sunflower Seeds on Keto
Here are some tips for reaping the benefits of sunflower seeds without going overboard:
Stick to Raw, Unsalted Seeds
Raw seeds without added salt are the best choice. Salt and flavored coatings add extra carbs and calories without nutritional benefit.
Weigh Your Portions
Use a food scale to accurately measure out 1 ounce or 1/4 cup servings instead of eating by the handful.
Pair With Protein
Eat sunflower seeds alongside other protein-rich foods like eggs, meat or dairy to help you feel full.
Watch Total Calories
At 164 calories an ounce, it’s easy to go overboard on calories if you overeat sunflower seeds. Keep an eye on your total daily calorie intake.
Drink Water
Stay well hydrated when snacking on sunflower seeds to avoid overeating.
Slow Down
Take your time savoring each sunflower seed instead of mindlessly munching from a bowl next to you.
Count Net Carbs
Be sure to calculate net carbs to account for the high fiber content of sunflower seeds.
Healthier Sunflower Seed Options for Keto
Here are some of the healthiest preparations of sunflower seeds to maximize nutrition on keto:
Raw
Raw sunflower seeds still in the shell are the best option. The shell slows you down, allowing you to pace yourself while shelling and avoids mindless overeating.
Unsalted
Choosing raw, unsalted sunflower seeds lets you control your sodium intake and avoids unnecessary additives.
Unsweetened
Look for raw sunflower seeds without any added sugars or honey coatings to keep carbs low.
In the Shell
Sunflower seeds still in the shell require slow, mindful eating and portion control.
Dry Roasted
You can dry roast raw sunflower seeds yourself in the oven with no oil. Use spices to add flavor.
Potential Drawbacks of Sunflower Seeds on Keto
Here are a few potential downsides to keep in mind:
High in Omega-6 Fats
While sunflower seeds offer beneficial monounsaturated fat, they are also very high in omega-6 polyunsaturated fatty acids.
Consuming these inflammatory fats in excess can be problematic. Be sure to balance sunflower seeds with other fat sources.
Calorie Dense
With over 160 calories in just 1 ounce, it’s easy to eat a few hundred extra calories without realizing it if you overdo it on sunflower seeds.
Easy to Overeat
Sunflower seeds are easy to over-consume since they are so tasty and require little prep. Measure portions and practice mindful eating to avoid unintentionally eating too many.
Phytic Acid Content
Sunflower seeds contain phytic acid, an antinutrient that can bind minerals like zinc, iron, manganese and magnesium to make them less absorbable.
Soaking and sprouting sunflower seeds can help reduce phytic acid levels.
Healthy Ways to Eat Sunflower Seeds on Keto
Here are some nutritious and delicious ways to enjoy sunflower seeds as part of a keto diet:
On Salads
Sprinkle raw, unsalted sunflower seeds onto your favorite keto salad for crunch and healthy fats.
With Greens
Add sunflower seeds to steamed or raw greens like kale, spinach or swiss chard.
As a Snack
Keep a small container of pre-portioned seeds as a snack between meals.
In Keto Trail Mix
Combine sunflower seeds with unsweetened coconut flakes, nuts, and dark chocolate chips.
In Homemade Granola
Make low-carb granola with sunflower seeds, nuts, seeds and cinnamon.
In Yogurt
Mix sunflower seeds into unsweetened coconut or almond milk yogurt.
As a Topping
Garnish keto avocado toast, chia pudding, or low-carb muffins with sunflower seeds.
In Pesto
Process raw sunflower seeds into homemade keto pesto sauces.
In Vegetables
Roast cauliflower, Brussels sprouts or broccoli with sunflower seeds for crunch.
In Low-Carb Bread
Make keto bread at home with the addition of crunchy sunflower seeds.
In Fat Bombs
Mix into no-bake fat bombs with coconut oil, cocoa powder and nuts.
As Butter
Make homemade sunflower seed butter as a spread on celery sticks or low-carb crackers.
Keto Sunflower Seed Recipes
Here are some delicious keto recipes featuring sunflower seeds:
Keto Sunflower Crunch Granola
Make crunchy granola with sunflower seeds, pecans, coconut and flaxseed. Sprinkle on yogurt or enjoy as cereal.
Curried Sunflower Chicken Salad
Combine chicken breast, sunflower seeds, curry powder, mayo, apple and celery for flavorful salad.
Sunflower Seed Pesto Zoodles
Toss spiralized zucchini noodles in creamy sunflower seed pesto sauce for a quick, healthy meal.
Chocolate Sunflower Energy Bites
Bind sunflower seeds, cocoa powder, almonds and dates together into no-bake, portable energy bites.
Sunflower Soup
Puree chicken stock, cream cheese, garlic and sunflower seeds for a unique, creamy soup.
Sunflower Chicken Bake
Top chicken breasts with sunflower seeds, bacon, parmesan and mayo then bake until crispy.
Sunflower Seed Brittle
Make crunchy brittle with butter, sunflower seeds, vanilla, salt and stevia that’s perfect for snacking.
Do’s and Don’ts
Here are some dos and don’ts for eating sunflower seeds on keto:
Do:
- Measure portions to control carb intake
- Choose raw, unsalted seeds
- Drink water while snacking to avoid overeating
- Slow down and savor each seed
- Calculate net carbs instead of total carbs
- Balance intake with other fat sources
Don’t:
- Exceed your daily carb limit
- Mindlessly snack from a bowl
- Eat more than 1–2 ounces per day
- Ignore other carb and calorie sources
Sample Menu with Sunflower Seeds
Here is a one-day keto menu incorporating a serving of sunflower seeds:
Breakfast:
- Scrambled eggs with sunflower seeds and avocado
- Bulletproof coffee
Lunch:
- Tuna salad stuffed in tomatoes
- 1 oz raw sunflower seeds
Dinner:
- Grass-fed steak
- Butter-sauteed broccoli with sunflower seeds
Snacks:
- 1 oz macadamia nuts
- Keto yogurt with sunflower seed granola
- 90% dark chocolate
The Bottom Line
Sunflower seeds can be included as part of a healthy keto diet in moderation. Aim for 1–2 ounces per day, measured precisely to control portions. Buy raw, unsalted seeds and eat them slowly alongside other fat and protein sources. Sunflower seeds provide nutrients, fiber, plant-based protein and healthy fats to help you follow a ketogenic diet.
