Sunflower seeds are popular, crunchy, tasty, and nutritious snacks. But if you are on a low-carb diet like Keto or Carnivore, carbohydrates matter more than taste. To find out if these yummy seeds are allowed on a Carnivore Diet, we should break down the carbs in sunflower seeds, compare kernels vs. whole seeds, and check their calories, benefits, and side effects. Let’s dig in!
Highlights
Carbs in Sunflower Seeds
The number of carbs in sunflower seeds per ounce (28 grams) is about 6 g total carbs, 2-3 g fiber, and 3-4 g net carbs. It means they are relatively lower-carb than many snacks but not zero-carb.
The exact carb count of sunflower seeds can vary based on whether the seeds are raw, roasted, or salted. Raw seeds are slightly lower in carbohydrates. Salted or flavored seeds can have more carbohydrates.
Sunflower seeds are lower in carbs than cashews but slightly higher than pumpkin seeds.
We should also note the difference between carbs in sunflower kernels (shelled) versus carbs in sunflower seeds in the shell.
When you eat them in the shell, you generally consume fewer seeds per sitting, which lowers your overall carb intake, though most people don’t chew and swallow the shell itself.
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Sunflower Kernels vs. Whole Seeds
Sunflower kernels are the edible inside of the seed without the shell, which are easier to snack on and are sold roasted and salted.
Kernels are more nutritious and are higher in fat, protein, and carbs per ounce compared to eating them in-shell.
Whole sunflower seeds, when eaten with the shell, are more time-consuming to consume. Most people crack the shell with their teeth and spit it out, then eat the kernel.
The shell itself is not usually eaten, although some consume it for the fiber content. However, the shell can be harsh on the digestive system.
When counting the carbs in sunflower seeds, kernels are what count, and the shell doesn’t contribute digestible carbs. So, if you are tracking carbohydrates for Keto or Carnivore, focus on the kernels’ nutrition.
A one-ounce serving of sunflower seeds contains about 165-170 calories, most of which come from fat. That may not sound like much, but it is easy to eat more than one serving, especially with flavored or roasted seeds.
The table below compares the macronutrients in 1 oz. (28 g) and 100 grams of sunflower seeds. 100g is roughly 3/4 cup of shelled kernels [1] [2].
For dieters, the calorie density is both a strength and a weakness. On one hand, sunflower seeds can provide sustained energy thanks to their fat and protein. On the other hand, mindless snacking can lead to excess calorie intake, slowing weight loss.
When compared to nuts, sunflower seeds are similar in calories to peanuts but lower than cashews or walnuts. If you aim to lose weight, do careful portion control and eat small amounts of sunflower seeds.
Weight loss aside, you should decide whether you consume sunflower seeds or not. The decision is based on the diet you are following.
Are Sunflower Seeds Allowed on the Carnivore Diet?
The short answer is that it depends. The Carnivore Diet, which is the last level of the Primal Diet, only allows animal-based foods, such as meat, fish, eggs, and sometimes dairy.
It is no secret that sunflower seeds are a plant food, which makes them not Carnivore-friendly. So, those who follow zero-carb Carnivore avoid all seeds, nuts, and plant-based oils.
That said, the Primal Diet has other levels, such as Low-Carb and Keto, that allow minimal carbohydrates, like honey, fruit, or seeds. In these versions, sunflower seeds can be used as an occasional snack, but not as a main food.
The main problem for those who follow a Carnivore Diet is not just the carbs in sunflower seeds but also the antinutrients in seeds.
Antinutrients are compounds like oxalates and phytates that can negatively affect mineral absorption and sometimes cause digestive discomfort.
So, while carnivores avoid sunflower seeds, those who follow Low-Carb or Keto diets can consume small amounts of sunflower seeds.
Sunflower seeds are Keto-friendly because of their moderate carb and high fat content. With around 3-4 grams of net carbs per ounce, they can be eaten on a Ketogenic Diet that allows 20-30 grams of net carbs daily.
The important point is portion control. Because sunflower seeds are high in calories, eating so many seeds can quickly increase carbs and calories. A 2-ounce portion can provide 6-8 g net carbs, which is too much for some Keto dieters.
Another advantage of sunflower seeds in Keto is the fiber content in the seeds. The fiber slows down digestion, making sunflower seeds more filling than high-carb snacks.
For people transitioning from high-carb diets to Low-Carb or Keto, sunflower seeds can become a comfort snack that is yummy and still keeps carbs under control.
Despite their small size, sunflower seeds are nutritious. They are rich in vitamin E, a powerful antioxidant that supports skin health, immune function, and heart protection [3].
They are also a good source of magnesium, which helps regulate blood sugar, nerves, and muscle function [4].
The healthy fats in sunflower seeds, especially polyunsaturated fats, can improve cholesterol levels when consumed in moderation. They also provide protein, which makes them more satiating than high-carb snacks like chips, helping weight loss [5] [6].
Sunflower seeds also contain plant compounds like flavonoids and phenolic acids, which act as antioxidants that can help reduce inflammation [7].
Side Effects of Sunflower Seeds for Female and Male Dieters
While sunflower seeds can bring different benefits, they also come with potential side effects. Sunflower seed allergy is a common issue among sensitive individuals. It can also worsen acne [8] [9].
An important concern for women is the phytoestrogen content in plant compounds that mimic estrogen. While this is not harmful for most, consuming high amounts of it can influence hormonal balance [10].
Sunflower seeds can also cause bloating, constipation, or diarrhea if eaten in large quantities. You may also find that sunflower seeds make you poop due to their fiber content, which stimulates bowel movements [11] [12].
Overeating salted sunflower seeds can cause sodium overload problems, and a high omega-6 fatty acid in these seeds can cause inflammation if not balanced with omega-3 fats.
Eating too many seeds can also cause dental wear if you crack them with your teeth. So, it is wise to control your consumption of sunflower seeds, especially for women monitoring their hormones or digestion, or those who try to lose weight.
Carbs in sunflower seeds, although not so high, make them not Carnivore-friendly. So, if you follow a zero-carb Carnivore, you should steer clear of sunflower seeds.
However, if you are on a Low-Carb or Keto Diet, you can snack on sunflower seeds because they are a nutrient-dense, low-carb snack with about 3-4 g net carbs per ounce.
Even on Low-Carb or Keto diets, you need to do portion control, especially if you don’t want to gain extra weight or are trying to melt fat through ketosis.
Yes, sunflower seeds are edible and commonly consumed raw, roasted, or flavored.
Can You Eat the Whole Sunflower Seed?
You can, but it is not recommended. The shell is difficult to digest, and eating large amounts can cause digestive discomfort. People usually crack the shell and eat only the kernel.
Do Sunflower Seeds Make You Poop?
Yes, sunflower seeds are high in fiber, which can stimulate bowel movements. For some, this means relief from constipation, while others may experience diarrhea if they overeat.
How Many Sunflower Seeds to Eat Daily?
A safe serving is 1-2 ounces per day on Keto or Low-Carb diets. More than that can cause excess calories, digestive issues, or too much omega-6 intake.
Are Sunflower Seeds Good for Diabetics?
Yes, sunflower seeds have a low glycemic index and provide fiber and healthy fats, which help regulate blood sugar.
How to Eat Sunflower Seeds?
Crack the shell with your teeth, throw it away, and eat the kernel. If the seeds are shelled, simply eat them raw or roasted. You can also add them to salads, baked goods, or grind them into sunflower butter.
Are Sunflower Seeds Good for You?
It depends on your health status and diet, but generally, sunflower seeds are safe when eaten in moderation.
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