Keto Food List
Sunflower Seeds
Keto Food List
Sunflower Seeds
Nuts & Seeds
Not Keto Friendly
Per 100g
Net carbs
Total carbs
Glycemic Index

Are Sunflower Seeds Keto-Friendly?

Sunflower seeds are not keto-friendly as they contain a high amount of net carbs. 

They will kick you out of ketosis even with a small serving amount.

Not Keto

  • To maintain ketosis, you should limit your daily carb intake from 20g to 30g a day.
  • Sunflower seeds are very high in net carbs (14.1g per 100g serving), and you should avoid them on keto.
  • Instead, you can try out other high-fat and low-carb alternatives such as flax seeds, coriander seeds, and fennel seeds.

High-Fat Food

  • Sunflower seeds are relatively high in fats and dietary fiber and contain moderate protein amounts.
  • 70% of the macros on a keto diet should come from fats. However, sunflower seeds are not a good source of fat on keto as they are also very high in net carbs.
  • Your body can only use fat for fuel in ketosis if you do not exceed your daily carb intake of 20–30g.
  • It would be best to try other low-carb and high-fat alternatives like avocado and salmon.

Whole Food

  • Sunflower seeds contain copious amounts of micronutrients and minerals. They can be healthy a whole food that helps you avoid nutrient deficiencies. They don’t have harmful additives and sweeteners.
  • Regardless of the numerous health benefits of sunflower seeds, avoid them on keto, as their high amounts of net carbs will hinder ketosis.
  • Additionally, you should avoid sunflower seeds if you are allergic, as they may bring about skin rashes, vomiting, or breathing problems.
  • As you can see, sunflower seeds are not good for you on keto. It is essential to track your macros and the ingredients present in your foods to ensure you stay in ketosis.
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