Are sunflower seeds keto?
Sunflower seeds
Keto-friendly Yes — sunflower seeds are keto-friendly.
A good nut-free option in 1-ounce portions. Sunflower seed butter is a peanut-butter swap.
Nutrition per serving
1 oz · 28 g- Net carbs
- 3.2g
- Calories
- 164kcal
- Protein
- 5.8g
- Fat
- 14g
- Total carbs
- 5.6 g
- Fiber
- 2.4 g
One serving vs. a 20 g daily net-carb limit 16%
0.2× the daily limit
About 43.9 g of sunflower seeds adds up to 5 g net carbs — roughly 1.6 typical servings.
| Nutrient | Per serving | Per 100 g |
|---|---|---|
| Calories | 164 kcal | 584 kcal |
| Total carbohydrate | 5.6 g | 20 g |
| Dietary fiber | 2.4 g | 8.6 g |
| Net carbs | 3.2 g | 11 g |
| Sugars | 0.7 g | 2.6 g |
| Protein | 5.8 g | 21 g |
| Fat | 14 g | 51 g |
Portion calculator
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Keto recipes with sunflower seeds
Frequently asked questions
Are sunflower seeds keto?
Yes — sunflower seeds are keto-friendly. A good nut-free option in 1-ounce portions. Sunflower seed butter is a peanut-butter swap.
How many net carbs are in sunflower seeds?
1 oz (28 g) of sunflower seeds has about 3.2 g net carbs (5.6 g total carbs minus 2.4 g fiber). Per 100 g, that's 11 g net carbs.
How much sunflower seeds can I eat on keto?
About 43.9 g of sunflower seeds adds up to 5 g net carbs — roughly 1.6 typical servings. On a typical 20 g daily limit, one serving uses about 16% of your carbs.
