Are Sunflower Seeds Keto Friendly?

-Hello Keto & Wine Fans,

In this article we will be looking if sunflower seeds keto friendly?

If that wasn’t enough for you, at the end of the article, you can find a Keto Sunflower Seed Crusted Salmon recipe, which will provide you with a tasty mix-up from your usual meals. Also, a quick advert for our new Keto Calculator, which can be found HERE, could help you plan your daily Keto Macros.

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Are Sunflower Seeds Keto Friendly?

Sunflower seeds are a common snack food and ingredient in many recipes, but are they keto-friendly? This question has been asked time and time again by those following a ketogenic diet, and the answer is not as straightforward as you might think. In this article, we’ll delve into the world of sunflower seeds and examine their impact on the ketogenic diet.

First of all, let’s take a closer look at what sunflower seeds are and what they’re made of. Sunflower seeds are the edible seeds of the sunflower plant and are commonly used as a snack food, ingredient in recipes, or as a topping for salads. They’re packed with nutrients, including healthy fats, protein, fiber, vitamins, and minerals. They’re also relatively low in carbs, making them a potentially good option.

However, just because sunflower seeds are low in carbs doesn’t necessarily mean they’re keto-friendly. The key to understanding whether sunflower seeds are keto-friendly is to examine the macronutrient breakdown. On a ketogenic diet, you need to limit your carbohydrate intake to 20-50 grams per day and get the majority of your calories from fat.

Sunflower seeds have approximately 6 grams of carbs per 100-gram serving, which is relatively low compared to many other snack foods. However, they’re not entirely carb-free. Additionally, sunflower seeds are relatively high in protein, with around 20 grams per 100-gram serving. This means that while sunflower seeds can be a good option for those following  keto, they should be consumed in moderation to avoid going over your daily carbohydrate limit.

One of the benefits of sunflower seeds is their high fat content. Sunflower seeds are a rich source of monounsaturated and polyunsaturated fats, which are known to have heart-healthy benefits. These healthy fats can help increase feelings of satiety, making it easier to stick to your ketogenic diet. Additionally, the fiber content of sunflower seeds can also help with digestion and promote feelings of fullness.

Another benefit of sunflower seeds is their high vitamin and mineral content. Sunflower seeds are a good source of vitamins E and B, as well as minerals like magnesium, phosphorus, and potassium. These nutrients are essential for good health and can help support the body during a ketogenic diet.

However, there are also some drawbacks to consider when it comes to sunflower seeds. One of the main drawbacks is that sunflower seeds are relatively high in phytic acid, which can interfere with the absorption of certain minerals. Additionally, sunflower seeds are often roasted, which can damage the healthy fats and reduce their health benefits.

When it comes to selecting sunflower seeds, it’s important to choose high-quality, raw, unsalted seeds. Additionally, it’s important to keep portion sizes in mind to avoid going over your daily carbohydrate limit.

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Alternatives To Sunflower Seeds

There are several alternatives to sunflower seeds that can be consumed on keto. Some of these alternatives include:

  1. Nuts and seeds: Almonds, macadamia nuts, pecans, flaxseeds, chia seeds, and pumpkin seeds are all great sources of healthy fats and low in carbs.
  2. Avocados: Avocados are a rich source of healthy monounsaturated fats, fiber, and essential vitamins and minerals. They are also low in carbs, making them a great option for the ketogenic diet.
  3. Coconut Oil: Coconut oil is a great source of medium-chain triglycerides (MCTs), which are easily converted into ketones and used for energy.
  4. Cheese: Hard cheeses like cheddar, gouda, and parmesan are low in carbs and high in healthy fats, making them a great option for the ketogenic diet.
  5. Olives: Olives are rich in healthy monounsaturated fats and low in carbs, making them a great option for the ketogenic diet.
  6. Meat and poultry: Beef, chicken, pork, and other meats are all low in carbs and high in healthy fats, making them a great option for the ketogenic diet.
  7. Eggs: Eggs are low in carbs and high in healthy fats and protein, making them a great option for the ketogenic diet.
  8. Butter and ghee: Butter and ghee are high in healthy fats and low in carbs, making them a great option for the ketogenic diet.

These are just a few examples of the many alternative sources of healthy fats that can be consumed on a ketogenic diet. It’s important to remember that the key to a successful ketogenic diet is to consume high amounts of healthy fats, moderate amounts of protein, and very low amounts of carbohydrates.



  • 4 boneless, skinless chicken breasts
  • 4 salmon fillets
  • 1/2 cup sunflower seeds
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon paprika
  • 1/2 teaspoon sea salt
  • 1/4 teaspoon black pepper
  • 1 egg, beaten
  • 2 tablespoons avocado oil

Keto Metrics


  • Serves 4
  • Each serving contains approximately:
    • 336 calories
    • 26g fat
    • 22g protein
    • 3g total carbs
    • 2g fiber
    • 1g net carbs


Keto Sunflower Seed Crusted Salmon

Step 1

Preheat your oven to 400°F (200°C). Line a baking sheet with parchment paper.

Step 2

In a food processor, pulse the sunflower seeds until they are coarsely ground

Step 3

In a small bowl, mix together the ground sunflower seeds, garlic powder, paprika, salt, and pepper

Step 4

Place the beaten egg in a shallow dish

Step 5

Dip each salmon fillet into the egg, then into the sunflower seed mixture, making sure to press the mixture onto the salmon to coat it well.

Step 6

Heat the avocado oil in a large skillet over medium heat. Add the coated salmon fillets to the skillet and cook for 2-3 minutes on each side, or until the sunflower seed mixture is golden brown

Step 7

Transfer the salmon fillets to the prepared baking sheet and bake for 10-12 minutes, or until the salmon is cooked through



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