Is Sunflower seeds keto?
In moderation
Sunflower seeds can fit a keto diet in small portions. A serving (1 oz (28 g)) has about 3.2 g of net carbs, roughly 13% of a typical 25 g daily limit.
The short answer
About 3 net carbs per ounce; okay in moderation.
A typical serving is 1 oz (28 g). That has 164 calories, 5.9 g protein, 14.3 g fat and 3.2 g net carbs (5.6 g total carbs − 2.4 g fiber).
How many servings fit in your carb budget?
Based on using your entire daily net-carb limit on this one food, which you would not do in practice.
Lower-carb swaps for sunflower seeds
Nutrition facts
Per 100 g: 584 kcal · 11.4 g net carbs · 21 g protein · 51 g fat. Estimates vary by brand and preparation.
Frequently asked questions
Is sunflower seeds keto?
Sunflower seeds can fit a keto diet in small portions. A serving (1 oz (28 g)) has about 3.2 g of net carbs, roughly 13% of a typical 25 g daily limit.
How many carbs are in sunflower seeds?
A serving of sunflower seeds (1 oz (28 g)) has about 5.6 g of total carbohydrates and 2.4 g of fiber, which works out to roughly 3.2 g of net carbs. Per 100 g it has about 11.4 g of net carbs.
Can I eat sunflower seeds on a keto diet?
In small portions, yes. About 3 net carbs per ounce; okay in moderation. Count it toward your daily net carb limit and keep the serving modest.
What can I eat instead of sunflower seeds?
Lower-carb swaps include pecans, macadamia nuts, almonds, walnuts.
More nuts & seeds
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