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].
Learn More: Is Tofu Keto? How to Eat Tofu on Keto?
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 Seeds | Amount |
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.
Learn More: The 10 Best Keto Thickeners for Soups and Stews
Franziska Spritzler, Registered Dietitian:
"Sunflower seeds are a nutritious, low-carb snack option for keto dieters. They offer healthy fats, protein, and fiber, and can help maintain energy levels and promote satiety."
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.
Journal of Nutrition and Metabolism:
"Sunflower seeds, being low in carbohydrates and high in fats and protein, are an excellent food choice for those following a ketogenic diet. They also contain significant amounts of essential nutrients such as vitamin E and magnesium. Sunflower seeds provide 37 of the daily value for magnesium per 1-ounce serving."