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Are Sunflower Seeds Keto? 5 Ways to Add Them to Your Diet

Are sunflower seeds Keto? Yes, you can have these nutritious seeds on your Keto Diet because they contain low levels of carbohydrates and good amounts of fat and protein. Also, they can help you reduce inflammation and boost cardiovascular health and immune system function. But you should eat sunflower seeds in the right amount and the right way because consuming too much of them can be harmful.

Are Sunflower Seeds Keto? 5 Ways to Add Them to Your Diet
  • Sunflower seeds are Keto-friendly nuts due to high levels of fats and low levels of carbohydrates.
  • Adding sunflower seeds to the Keto Diet can help reduce inflammation, improve cardiovascular health, boost the immune system, and enhance neonatal health.
  • You should eat sunflower seeds in moderation as overeating them can cause inflammation and irritation in the gut due to high insoluble fiber.
  • You can use pumpkin seeds, flax seeds, hemp seeds, macadamia nuts, and pecan nuts as alternatives for sunflower seeds.

What Is a Keto Diet?

The Keto or Ketogenic Diet is a low-carb and high-fat diet that helps reduce inflammation, boost weight loss, improve digestive health, and enhance mental performance by inducing the ketosis state [1].

ketosis in the Keto Diet pushes your body to burn fat (ketones) instead of carbohydrates (glucose) and sugar for energy. To enter ketosis, you need to consume high levels of fat, moderate protein, and low levels of carbohydrates [2].

To maintain ketosis, you should focus on high-fat and low-carb foods, such as meat, poultry, fish, eggs, dairy, nuts, and seeds. Also, you need to avoid or limit foods that are high in carbs, like grains, starchy veggies, fruits, beans, and sugary drinks.

One of the foods that aligns well with the Keto Diet, is the sunflower seeds.

Are Sunflower Seeds Keto?

If, like many, you have the question, “Are sunflower seeds Keto?”, you should that the answer is yes, sunflower seeds are Keto-friendly as they are low in carbohydrates and high in fats.

However, you must consume them in moderation because they contain insoluble fiber, which can cause inflammation and irritation in the gut.

The recommended amount of sunflower seed is around 1 ounce (28 grams) per day [3][4].

Of course, it’s not a fixed amount and you should consult with a healthcare professional and watch your body’s response to find the best amount for your health and diet.

Sunflower seeds also provide many essential vitamins and minerals for the body, like vitamin E, selenium, protein, calcium, iron, and niacin [5].

Sunflower Seeds Nutrients

Sunflower seeds are packed with many nutrients, vitamins, and minerals. The following table shows the nutrients in 1 oz. (28 grams) of dried sunflower seeds [6].

Nutrients in Sunflower SeedsAmount
Calories 164 kcal
Total Fat 14.4 g
Total Carbohydrates 5.6 g
Fiber 2.4 g
Sugar 0.73 g
Protein 5.8 g
Sodium 2.5 mg
Vitamin C 0.39 mg
Iron 1.5 mg
Calcium 21.8 mg

Due to this nutritious profile, adding sunflower seeds to your Keto Diet can provide many health benefits related to inflammation, immunity, and cardiovascular health.

The Benefits of Sunflower Seeds on the Keto Diet

Adding sunflower seeds to your Keto Diet can bring many benefits, such as

  • Reducing Inflammation,
  • Improving Cardiovascular Health,
  • Boosting the Immune system, and
  • Enhancing Neonatal Health.

Reducing Inflammation

Sunflower seed is a rich and powerful anti-inflammatory food. A 2006 study from Columbia University showed that consuming sunflower seeds 4 to 5 times a week can lower serum inflammation markers and lower the risks for various chronic diseases, like type 2 diabetes [7].

Improving Cardiovascular Health

Eating healthy fats, like the unsaturated fats in sunflower seeds, is good for your heart. A 2014 study from Harvard University discovered that including sunflower seeds in your diet reduces the risk of heart problems and helps with high cholesterol and blood pressure levels.

Also, including natural and unprocessed monounsaturated and polyunsaturated fats in your diet can help better heart health over time [8].

Boosting the Immune System

Sunflower seeds are packed with zinc, an important mineral for your immune system. Zinc can help fight off harmful substances like free radicals, support the development and differentiation of immune cells, and maintain internal antioxidants.

Additionally, sunflower seeds contain selenium, which helps the immune system detect and fight invaders like viruses. Selenium is also important for the thyroid, which produces hormones that support immunity, like progesterone [9].

Enhancing Neonatal Health

Doctors usually suggest nursing mothers and pregnant women add sunflower seeds to their diet because it’s full of vitamin E and folate, which are vital for the baby's growth.

Folate helps the placenta and lowers the risk of birth defects, and vitamin E supports overall health during pregnancy [10].

But, you must consult a healthcare professional first to make sure it doesn’t have any side effects in your specific condition.

Another important point is how to eat sunflower seeds on a Keto Diet to enjoy its benefits while having variety in dishes. Here are five easy ways.

'Meat saved our lives': These people lost 200 lbs and healed 5 common chronic diseases with Carnivore.

Five Ways To Eat Sunflower Seeds

You can include sunflower seeds in your diet in many ways, as follows.

  • As a Topping: You can sprinkle roasted or raw sunflower seeds on top of salads, yogurt bowls, oatmeal, or chia pudding, or even try flavored sunflower seeds like chili-lime or garlic parmesan for an extra flavor.
  • On Bread as a Homemade Nut Butter: Blend sunflower seeds with olive oil to create a creamy and protein-packed butter. You can spread it on Keto-friendly bread for a healthy snack.
  • As an Energy Trail Mix: Combine sunflower seeds with other Keto-friendly ingredients, like nuts, dried berries, and dark chocolate chips for a delicious energy boost.
  • As Savory Dips: Roasted sunflower seeds can be added to dips like hummus, guacamole, or salsa for a crunchy and protein-rich meal. You can even add spices, like paprika and cumin to create a flavorful topping.
  • In Baked Goods: Fold sunflower seeds into Keto-friendly muffins, cookies, or bread for added texture and nutrients.

In addition to sunflower seeds, you can consume sunflower sprouts in the Keto Diet because of their nutritional profile.

Can You Have Sunflower Sprouts in Keto?

Yes, you can add sunflower sprouts to a Keto Diet, as they are low in carbohydrates and can be a great addition to salads, wraps, or as a topping for different dishes without affecting your carb intake. However, you need to watch your portions to stay within your daily carb limit.

Sunflower sprouts are high in fat, most of which are the healthy unsaturated kind, making them a nutritious choice for those following a Keto eating plan.

Here are the nutritional values of sunflower sprouts in about 30 grams.

Nutrients in Sunflower SproutsAmount
Fat 16 g
Carbohydrates 6 g
Calories 190 kcal
Fiber 2 g
Protein 6 g
Iron 1.4 mg
Calcium 20 mg

There are also other seeds you can use as an alternative to sunflower seeds. These Keto-friendly alternatives have varying nutrient profiles. So, you can choose them based on your needs and goals.

Keto Sunflower Seeds Alternatives

  • Pumpkin Seeds: Pumpkin seeds, also known as pepitas, are packed with essential nutrients like magnesium, iron, and zinc. They are also a great source of protein and provide a satisfying crunch to any dish.
  • Flax Seeds: They are a rich source of anti-inflammatory fats, including omega-3 fatty acids. These fats promote healthy blood lipid levels and lower the risk of heart disease. Just add a few teaspoons of flax to your smoothies and shakes to get the nutrients without impacting the taste.
  • Hemp Seeds: They are low in carbohydrates, high in healthy fats, and provide plant-based protein. Just 3 tablespoons of hemp seeds contain 10 grams of protein and 3 grams of omega-3 fatty acids. It’s better to consume them with a smoothie because eating them raw may not have a good taste.
  • Macadamia Nuts: They contain more carbohydrates than pecans, or walnuts but provide a lot of fat, which means eating macadamia nuts doesn’t disrupt ketosis. Also, macadamia nuts are very tasty, and you can eat them without adding anything else.
  • Pecan Nuts: They are high in antioxidants like phenols that help reduce inflammation and lower the risk of developing certain diseases like heart problems. Also, they’re very low in net carbs which makes them a good choice for the Keto Diet. They’re a rich source of magnesium, calcium, and potassium.

The table below summarizes the nutritional values of the mentioned nuts in 100 grams to help you choose more easily:

NutsProtein (g)Calories (kcal)Fat (g)Carbohydrates (g)Fiber (g)Sugar (g)
Pumpkin Seeds 29.84 574 49.05 14.71 6.5 1.29
Flax Seeds 18.3 534 42.2 28.9 27.3 1.55
Hemp Seeds 31.6 553 48.8 8.67 4 1.5
Macadamia Nuts 7.79 716 76.08 12.83 8 4.14
Pecan Nuts 9.17 691 72 13.9 9.6 3.97


The answer to the question, “Are sunflower seeds Keto-friendly” is yes, but they should be consumed in moderation to avoid inflammation and irritation in your digestive system.

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