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Are Sunflower Seeds Keto

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Are sunflower seeds keto-friendly?


You might be following a ketogenic food regimen and regardless that you may have principally given up on snacking, you’re lacking the crunch of potato chips.

You’ve been researching crunchy snacks and are questioning whether or not you possibly can eat seeds and particularly sunflower seeds on keto.


Quick Reply



The straightforward reply is that sunflower seeds have low web carbs, low to reasonable protein, and excessive fats.

Okay, let’s speak about sunflower seeds – what are they? Why are they good for keto, how must you eat them, and the way a lot are you able to eat?

What are Sunflower Seeds?

Because the identify suggests, they’re the seeds of the gorgeous sunflower.

You’ll be able to typically purchase them with the shell on or dehulled as sunflower kernels.

I favor to snack on the kernels, however in the event you just like the seeds you in all probability already know easy methods to hull them together with your tooth.

Let’s transfer on…

What does the macros appear to be for this humble kernel?


Uncooked Sunflower Kernels

The macros per quarter cup (roughly 3 tablespoons or simply greater than an oz) –

  • Energy – 204 
  • Internet Carbs  –  4 
  • Fats  –  18
  • Protein  –  7

Sourced from USDA – per cup

Sunflower seeds are filled with minerals and nutritional vitamins. They’re all listed on the hyperlink above.

These macros are per the US Division of Agriculture. At all times verify the labels of the product that you’re shopping for. For lots of the merchandise available on the market right this moment, the web carbs appear to be just a little decrease.


The macros for the seeds and the kernels are the identical, as we do not really eat the shells.

What’s harder once you eat the seeds is to calculate the portion dimension. The load of the shells is a bit more than that of the kernels.

So, for a half a cup of seeds, the macros must be akin to that of 1 / 4 cup of kernels.  However all the time verify!


Everytime you purchase any processed product, you will must verify the labels as no matter ingredient is added can considerably change the macro profile.

So, keep on with uncooked and or salted with out extra flavorings if you wish to make certain that you do not add any undesirable sugar to your food regimen.

Glycemic Index (GI)

Because the carbohydrates in sunflower seeds are low, I anticipate that the glycemic index is low.

It’s nevertheless not a simple quantity to search out as most sources with GI knowledge concentrate on excessive carb meals (for apparent causes) and meals not essentially single elements.

The most effective supply I can discover is Foodstruct.com which data the GI as 20. Something under 55 is taken into account.

Sunflower kernels ought to due to this fact not have a considerable influence on blood glucose ranges.

By the way in which in case you are a visible individual and like colourful infographics and pictures you then’ll take pleasure in how Foodstruct.com show their data.

Is it keto? Sunflower Seeds vs Hulled Kernels


There are a lot of causes to eat them however my favourite ones are:

Filled with Vitamins 

Some could say that in the event you take a look at the breakdown of the elements it appears like a multi vitamin. The distinction is simply that it’s a entire meals, so even higher than taking a multi vitamin.

The Crunch

Many individuals will inform you what they miss most once they comply with a keto food regimen is the crunch. 

Roasted sunflower seeds can provide the crunch with out the added carbohydrates.

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Shopping for Sunflower Seeds

What to look out for?

  • You need your seeds to be recent. If they’re rancid or moldy, don’t eat them.
  • Natural
  • Non-GMO
  • Uncooked or salted. In case you do purchase them flavored double verify for any added sugar.

Seeds vs Kernels

That is all about private selection.

If you’re searching for a sport evening snack, you then in all probability favor the entire seed salted and roasted –

If, like me, you favor hulled kernels, then strive these…

If you’re searching for extra snack concepts, then take a look at our favourite keto food regimen snacks.

Easy methods to Eat them

There are a lot of methods to eat sunflower seeds or kernels. If you’re searching for a crunchy snack then roasting them is your reply.

However uncooked can be good and in the event you like so as to add them to salads, sprouting them is a superb choice.

Listed below are a few of our favorites…


The simplest is to eat them uncooked. This manner they could not have the crunch, however they’re nonetheless filled with vitamins and make for a wholesome filling snack.


Uncooked seeds and nuts include the antinutrient – phytic acid. That is an enzyme inhibitor and makes it arduous to soak up the vitamins from inside the nuts or seeds. (Analysis research)

In nature the target of phytic acid is to guard the seed till gemination begins.


To entry the vitamins, we have to begin the germination course of. We do that by activating or sprouting the seeds…


The simplest option to activate any seed or nut is to soak them in water with just a little salt.

I normally soak them over evening after which I dehydrate them within the oven on the lowest potential temperature for as much as 24 hours.

However that’s as a result of I haven’t got a dehydrator. When you’ve got one that’s the best option to do it

Right here is precisely easy methods to do it.

When you begin doing this, you will by no means eat nuts and seeds uncooked once more as you’ll be impressed by their style.


Once more, it’s a simple option to get the utmost diet out of your sunflower seeds. They’re additionally nice in salads and even for munchies if that’s what you’re searching for.

I really like this sprouter from Amazon, however clearly you do not want a flowery one like this. Any outdated mason jar would do.

Fried or Roasted

I wish to dry fry them in a skillet with added salt, however you too can fry them with olive oil lard or butter.

Or sluggish roast them within the oven with salt and another spices you want so as to add.


In conclusion to the query – Are sunflower seeds keto?

The reply is sure.

However, control your portion dimension.

And sure, we solely eat the kernels so that’s what we’re referring to.

Nevertheless, in case you are asking about sunflower oil, then that may be a entire different dialogue. However briefly, the reply is possibly. Learn our full evaluation.

Keto Stamp of Approval?

Sunflower seeds are keto permitted.

And are a great wholesome crunchy snack to include into your low carb excessive fats food regimen. 


We Want Your Assist

When you’ve got questions on any of your favourite meals or snack is keto then, depart us a remark.

We might love to include your ideas into our – “Can I eat this on my keto food regimen?” sequence.


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