Are sunflower seeds keto?
Per 1 oz (28.4 g), sunflower seeds carry 3.7 g net carbs, so they fit measured portions.
- Net carb count
- 3.7 grams
- Total carb count
- 6.8 grams
- Fiber
- 3.1 grams
- Protein
- 5.5 grams
- Fat
- 14.1 grams
- Calories
- 165 kilocalories
18% of a 20 g daily keto allowance
Nuts and seeds with fewer carbs
| Food | Serving | Net carbs (g) |
|---|---|---|
| Sesame seeds | 1 tbsp (9 g) | 1 |
| Pecans | 1 oz, 19 halves (28.4 g) | 1.2 |
| Crunchy peanut butter | 2 tbsp (32 g) | 4.3 |
| Nuts (mixed) | 1 oz (28.4 g) | 4.6 |
Eating sunflower seeds on a keto diet
One 1 oz (28.4 g) serving of sunflower seeds delivers 3.7 g net carbs, equal to 18% of a 20 g daily keto allowance.
At 3.7 g for each serving, sunflower seeds fit measured portions, and 5 servings would use up a whole 20 g day.
That same portion of sunflower seeds provides 5.5 g of protein, 14.1 g of fat and 165 kcal.
Fiber in sunflower seeds, 3.1 g, is subtracted from 6.8 g of total carbs to arrive at net carbs.
Try flaxseed for fewer carbs than sunflower seeds: a 1 tbsp serving of ground flaxseed (7 g) holds 0.1 g net carbs.
Nutrition details come from USDA FoodData Central: Sunflower seed kernels, dry roasted, no salt (FDC 170563)