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Is Sunflower Seeds Keto Friendly? How Many Nutrition & Carbs?

People eat sunflower seeds as snacks why they got food cravings during their meals. Or, they eat these seeds when they what to fulfill their craving for food and don’t want to consume extra carbs. 1/3 cup serving of sunflower seeds provides only 6.4-grams net carbs. So, they are easily fit into your keto diet routine.

With 1 gram of fat, these seeds will keep you satiated until your next meal. You can get some vitamins and minerals from these seeds. One single serving of seeds may provide 37% of vitamin E according to your daily recommended routine.

Keep reading if you want to discover that how much these seeds are healthy for you.

What Are Sunflower Seeds?

Sunflower seeds are versatile seeds that technically are a fruit. These seeds grow on the sunflower plant that called Helianthus annuus. Seeds are harvested from the head of the sunflower plant’s large flower. And, that flower can be measured more than 12 inches in diameter.

One single flower of the sunflower plant consists of about 2,000 seeds. There are two primary kinds of sunflower crops. One type of sunflower seeds are grown to eat, and the other types of majority seeds are grown for oil. Sunflower seeds that we can eat are incased in the inedible black and white striped shell.

Those shells are also called hulls. Those are used to derive the oil that has solid black shells. Sunflower seeds have a better mild, nutty, and a strong flavor but a tender texture. These seeds are often roasted to enhance their flavor, and you can also find these seeds in raw form.

How Many Nutrition & Calories Are In Sunflower Seeds?

These tiny sunflower seeds are loaded with many nutrients. Sunflower seeds are especially have a huge amount of vitamin E, and selenium. These vitamins are worked as the antioxidants that can protect your body cells against free radicals damage. Also, these play a role in various chronic diseases.

In addition, these sunflower seeds are an excellent source of beneficial plant compounds such as phenolic acid and flavonoids. These can also function as the antioxidants. When the sunflower seeds are sprouted, their compound of the plant increased.

This sprouting can also prevent the factors which can interfere with the mineral absorption—sprouted and dried sunflower seeds available in the stores and even in online stores. You can buy them from anywhere.

Are Sunflower Seeds Keto-Friendly Or Not?

People who are the followers of the ketogenic diet they need to limit their carb intake from 30 to 50 grams. They need to eat this minimum amount regularly to stay in a ketosis state. So, it a good news for the keto dieters that sunflower seeds are entirely keto-friendly.

And, it is keto-friendly because these seeds are remarkably low carb count. One serving of sunflower seeds provides less than 4 grams of net carbs. Ten servings of sunflower seeds can provide 300 grams of carbs, and you are unless eating a whopping 1750 calories worth of sunflower kernels in a sitting.

So, there are zero risks they’ll kick you out from the ketosis state. In other words, you need to be healthy before you get a significant amount of net carbs from the sunflower seeds. One hundred grams of shelled sunflower seeds can provide only 20 grams of net carb.

Uses of Sunflower Seeds

Sunflower seeds are usually consumed as seed snacks. They are also working as the decorations and other components in different ways. Seeds are sold out in the shells and grains-dehulled nuts. Also, the seeds can be consumed and produced in different ways.

Afterward, the seeds are cooked and powered with the smartness of flour to keep the quality of seeds safe. Sunflower seeds are sold in the bag and eaten raw with a kind of flavor that is added by the producer, such as grill, alcohol, hot food, gammon ranch, nacho cheese, and others.

In the shells, sunflower seeds are trendy in the Mediterranean and Asian areas. There the seed is freshly baked and generally eat as the road food. The hull of the seed was open with the teeth and then spat out. In other countries, these seeds are freshly packed and ordered in different roasted ways.

Also, there is a butter of sunflower seeds, that is related to the peanut butter. But the roots of sunflower seeds are rather of peanuts, which is a poor replacement with the nut sensitivities. While sunflower is also used as a bird meal.

Benefits of Eating Sunflower Seeds

Sunflower seeds are technically comes from the head of yellow sunflower. These seeds can also help to control your blood pressure, cholesterol, and blood sugar because these seeds contain vitamin E, magnesium, protein, linolenic fatty acid, and various plant compounds.

Some studies are linked to the sunflower seeds, that the consumption of these seeds is having a lot of health benefits. It can help to lower the risk of developing diseases such as the high blood pressure and heart disease.

Also, the seeds contain some nutrients which can support your immune system and can boost the energy level. Here are some potential benefits of sunflower seeds for your health.

Reducing Inflammation

Short-term inflammation is a natural kind of immune response, and chronic inflammation is a risk factor for many types of chronic disease. These special seeds also contain vitamin E, flavonoids, and some other plant compounds which can reduce the inflammation.

One study shows that consuming sunflower seeds and other seeds in five times and more in one week. As a result, it can lower the levels of inflammation, which also reduces the risk factors for the various chronic diseases.

Improve Heart Health

High blood pressure is a major risk factor for chronic diseases. Also, these seeds contain a rich amount of healthy fats such as monounsaturated fats and polyunsaturated fats. One three and fourth cup of serving of sunflower seeds are consist of the 14 grams of fat.

Some studies found that consumption of these seeds is linked to lower cardiovascular disease rates, high cholesterol, and high blood pressure.

Support the Immune System

Sunflower seeds are a perfect source of vital vitamins and minerals. All these nutrients can support the immune system and increase the ability to fight with the viruses. And, these are included with the both selenium and zinc.

Zinc plays an essential role in the immune system. That helps the body to maintain and develop the immune cells. Also, the selenium plays a vital role in reducing inflammation, fighting infections, and boosting immunity.

Boosting Energy Levels

A high level of protein in the sunflower seeds may help to boost your energy levels. And, the other nutrients such as the vitamin B and selenium also help to keep you energized. Vitamin B1 in the sunflower seeds can help to convert the food into energy. So, that it can keep you the whole active day.

Ways To Eat Sunflower Seeds?

Sunflower seeds are a delicious treat and snack. But when you search out the box, you will find many possible approaches to consume them into your dining program. You can add these seeds in your other dishes like green salad, fruit salad, chicken salad, and tuna salad.

How Sunflowers Seeds Healthy Compared to Other Seeds?

Some other seeds have many benefits over the other seeds when it comes to the certain nutrients. Chia seeds are loaded with the omega-3 fatty acid, which is plant-based and fibers. Also, hemp seeds and flax seeds have a high amount of omega-3 fatty acid than the sunflower seeds.

Therefore, sunflower seeds are loaded with the vitamins and minerals. Also, it can generally provide a superior flavor to the natural chia seeds. Sunflower seeds also have a high amount of phytosterols. And, the plant molecules are good for reducing the cholesterol and heart health.

How To Select And Store Sunflower Seeds?

Sunflowers are sold shelled and unshelled. And, they are generally available in prepackaged that contains as well as bulk bins. With the other foods which you may buy in the bulk region. Sunflower seeds are met, and the company has a good stock turnover to save seeds’ freshness.

When you buy unshelled seeds, keep in mind that the test is not broken and stained. In addition, they should be firm and not have a limp texture. When you buy shelled seeds, try to avoid those yellow seeds as they have probably gone rancid.

How Much Fat In Sunflower Seeds?

Sunflower seeds have a high amount of fat and mostly polyunsaturated fats. According to an association, polyunsaturated fatty acids may help your heart.

But it is possible only in the case that if the seeds are eaten in the moderation. And, when seeds are consumed in the place of meals that is high in saturated and trans fats. Polyunsaturated fats may:

  • Reduce the bad LDL
  • Reduce the risk of heart attack
  • Reduce the risk of stroke
  • Maintain blood sugar
  • Lower blood pressure

Healthy fats of sunflower seeds are good for us, but they can increase your waistline if you overindulge.


There are many types of sunflower seeds are available that have a moderately high amount of calories. These seeds can be a part of any healthy diet when they are eaten in moderation. Or, when you replace your meals and unhealthy snacks with these seeds.

Remember that processed sunflower seeds are packed with the salt. Extra salt in your diet is tough on your heart and kidneys. It may because you to retain water and lead to high blood pressure. To keep sodium level low, eat raw, and unsalted sunflower seeds.


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