Sunflower seeds is keto: it has ~5 g of net carbs per 1/4 cup (shelled), within the keto diet's 5 g-per-serving limit.
Net carbs
5 g
per 1/4 cup (shelled)
These are the carbs that count on keto: total carbs minus fiber.
With about 5 g of net carbs per serving, they're keto-friendly, but they're easy to overeat.
Nutrition facts for sunflower seeds
18 g
Fat
7.4 g
Protein
3 g
Fiber
Why sunflower seeds is keto?
On keto the goal is to stay under ~5 g of net carbs per serving; sunflower seeds has 5 g per 1/4 cup (shelled) (8 g total − 3 g of fiber).
How much sunflower seeds can I eat on keto?
To stay under 5 g of net carbs, the limit is ~35 g of sunflower seeds.
Related
✓Yes
Almond
2 g net
/ 1 handful (about 23 nuts)
✕No
Chestnut
17 g net
/ 1 handful (about 10 pieces)
✓Yes
Pine nuts
2 g net
/ 1 tablespoon (about 28 g)
✓Yes
Almonds
2 g net
/ handful (28 g)
✓Yes
Keto nuts
3 g net
/ 1 handful (30 g)
✓Yes
Mixed nuts
4 g net
/ 1 handful (30 g)
See all: Frutos secos keto
Source: nutritional estimate (USDA-style reference) · Confidence: high
Reviewed by the Ketorai team · Last updated: July 1, 2026 · How we assign the verdict
For information only. This does not replace advice from a health professional.
Reviewed by the Ketorai team · Last updated: July 1, 2026 · How we assign the verdict
For information only. This does not replace advice from a health professional.
Something off? Let us know.
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