Sunflower Seeds and Keto: Exploring Benefits, Nutrition, and More

Are you on the hunt for a low-carb snack that's both tasty and nutritious? Look no further than sunflower seeds! These unsung heroes of the seed world are packed with healthy fats, nutrients, and flavor, making them a must-try for any keto dieter.

And the best part? Sunflower seeds are a budget-friendly alternative to pricier nuts and seeds.

So why haven't you heard more about them on keto? We're here to set the record straight and show you how to incorporate these tiny powerhouses into your keto meal plan.

Keep reading to discover everything you need to know about sunflower seeds and keto.

Discovering Sunflower Seeds: What They Are and Why You Should Try Them

Sunflower seeds are seeds from the sunflower plant. The name comes from the flower’s resemblance to the sun and its tendency to “follow” its movement. The seeds themselves are small and encapsulated in a dry husk. 

Sunflower is one of the world’s most important oilseed crops [1]. But different seeds are used for oil production rather than for direct consumption. In stores, you can buy them whole or dehulled. The whole ones are often sold salted and roasted for snacking. Dehulled seeds are great for dessert making and a whale bunch of other uses. 

Compared to other seeds and nuts, sunflower seeds are pretty affordable. They’re versatile and frequently added to salads, baked goods, trail mix, granola, cookies, and more. More recently, buyers can also consume them as sunbutter or sunflower seed milk.

The Nutritional Benefits of Sunflower Seeds: A Breakdown

Most seeds are nutrient-dense — and sunflower seeds are no exception. Seeds are a plant’s embryo, and they need to contain a lot of nutrition to transform into a new plant. To see just what we’re talking about, check out the nutrient composition of a small 1-oz serving of dehulled sunflower seeds [2]:

• 165 calories
• 5.47 g protein
• 15 g fat
• 3.6 g net carbs
• 9.3 mg vitamin E (47% DV)
• 0.4 mg thiamin (28% DV)
• 2.3mg niacin (12% DV)
• 0.4mg vitamin B6 (19% DV)
• 63.6mcg folate (16% DV)
• 1.5 mg iron (8% DV)
• 91.0 mg magnesium (23% DV)
• 185 mg phosphorus (18% DV)
• 181mg potassium (5% DV)
• 1.4mg zinc (9% DV)
• 0.5mg copper (25% DV)
• 14.8mcg selenium (21% DV)

As you can see, a handful of these tiny seeds provides several important nutrients in significant quantities. Another thing to note is that at least 50% of their weight is fat. Therefore, the seeds contain roughly equal monounsaturated fatty acids (MUFAs)  and polyunsaturated fatty acids (PUFAs).

Are Sunflower Seeds Compatible with a Keto Diet? Here's What You Need to Kno

Sunflower seeds are definitely keto at about 3.6 g of net carbs in an ounce. They are also rich in fat, with over half of their dry weight being this nutrient. And with about 5.5 g of protein in the same serving, it’s safe to say they’re balanced in keto macros. 

However, some keto dieters do not like the high omega-6 content of sunflower seeds. Some researchers propose that diets too high in omega-6 fats and low in omega-3 fats contribute to the development of diabetes, atherosclerosis, obesity, rheumatoid arthritis, and other chronic problems [3]. Others, however, believe it’s not that simple and that both types of PUFAs are equally good for health [4].

What you should know about omega-6 fats is that they’re essential, i.e., your body cannot make them on its own and needs to derive them directly from food. But if you’re worried about them causing harm, aim to balance your omega-6 to omega-3 intake by including more oily fish, flaxseeds, chia seeds, and grass-fed food. 

Top Benefits of Sunflower Seeds for Your Keto Lifestyle

In decades past, health experts told us to keep our intake of nuts and seeds low because they’re high in fat and calories and can thus cause weight gain. But nowadays, we know this was bad advice and that nuts and seeds can help improve our diets and health [5]. Sunflower seeds are no different and provide the following benefits on keto [1]:

Nutrient-dense

Sunflower seeds are nutritional powerhouses, as already mentioned. You’ll get healthy fats, protein, fiber, and a range of vitamins and minerals to keep you nourished and healthy. 

Rich in antioxidants

Like most plant foods, sunflower seeds contain antioxidants, notably selenium, vitamin E, polyphenols, and carotenoids. Antioxidants protect cells from damage caused by byproducts of metabolism. 

Anti-inflammatory

While sunflower seeds have pro-inflammatory omega-6 fats, they also have anti-inflammatory vitamin E, magnesium, and selenium.

Cholesterol-lowering

Sunflower seeds contain phytosterols, which are compounds similar to cholesterol. They are believed to compete with cholesterol in the digestive tract, helping reduce cholesterol levels. 

Cancer-prevention

Selenium, a trace mineral that’s hard to obtain through a typical diet, helps with DNA repair and immunity — both important in cancer prevention. 

Metabolic health

Sunflower seeds can boost the metabolic benefits of keto thanks to their MUFAs, fiber, protein, and generally favorable nutritional profile. In addition, their nutrient composition helps increase satiety and slow down glucose release.

Related:

• Discover 8 Incredible Benefits of Chia Seeds on a Keto Diet for Optimal Health and Weight Loss
• Are Pumpkin Seeds Keto-Friendly? Understanding Carbs, Nutrition, and Uses
• Benefits of Hemp Seeds on the Keto Diet
• Are Sesame Seeds Keto? Carbs, Nutrition, and More

Delicious and Nutritious: Keto Recipes Featuring Sunflower Seeds

If you have a bunch of sunflower seeds that you’d like to use up, there are many ways to go about it. You could simply sprinkle them over your keto cereal, yogurt, or salad. Or you can use them to make sunflower seed milk. Here are a couple of sweet ideas to consider: 

Also, feel free to use sunflower seeds instead of sliced almonds, chopped walnuts, or sesame seeds in keto recipes. 

Key Takeaways: Incorporating Sunflower Seeds into Your Keto Meal Plan

So, sunflower seeds are keto just from their carb count. Sticking to one or two servings daily is unlikely to kick you out of ketosis. In fact, these small but mighty seeds may help keep your blood glucose levels low and cholesterol levels balanced. 

Sunflower seeds are tasty, affordable, versatile, and not to mention, super nutritious! They provide more nutrition in a 1-oz serving than a whole apple. Plus, they’re loaded with plant antioxidants, phytosterols, and other compounds that can benefit health.

References:

1. Adeleke BS, Babalola OO. Oilseed crop sunflower (Helianthus annuus) as a source of food: Nutritional and health benefits. Food Sci Nutr. 2020;8(9):4666-4684. Published 2020 Jul 31. doi:10.1002/fsn3.1783

2. United States Department of Agriculture (USDA) Agricultural Research Service. FoodData Central. Seeds, sunflower seed kernels, dried. April 2019. https://fdc.nal.usda.gov/fdc-app.html#/food-details/170562/nutrients

3. Patterson E, Wall R, Fitzgerald GF, Ross RP, Stanton C. Health implications of high dietary omega-6 polyunsaturated Fatty acids. J Nutr Metab. 2012;2012:539426. doi:10.1155/2012/539426

4. Innes JK, Calder PC. Omega-6 fatty acids and inflammation. Prostaglandins Leukot Essent Fatty Acids. 2018;132:41-48. doi:10.1016/j.plefa.2018.03.004

5. de Souza RGM, Schincaglia RM, Pimentel GD, Mota JF. Nuts and Human Health Outcomes: A Systematic Review. Nutrients. 2017;9(12):1311. Published 2017 Dec 2. doi:10.3390/nu9121311