Keto Approved
Sunflower Seeds (Kernels)
4.10g net carbs per 1 oz
4.1g net carbs per oz. Good vitamin E. Higher omega-6, so balance with omega-3s.
Built by Barron Hansen · Last updated July 2026
Nutrition Facts
Fits My Daily Budget?
Set your daily net carb limit to see how one serving fits.
One serving uses 21% of your 20g daily budget.
Plan the rest of your day
Good to Know
Buy raw or dry-roasted kernels and skip the honey-roasted versions, which can add 5g or more of sugar per ounce. Bags from David and Bob's Red Mill list the kernels plain, but watch the salted varieties if you track sodium closely. One ounce is roughly a small handful, so portion it out rather than eating from the bag, since the 14.1g fat and 165 calories add up fast when you graze.
Is Sunflower Seeds (Kernels) Keto? The Full Answer
Sunflower Seeds contains 4.10g net carbs per 1 oz (6.50g total carbs minus 2.40g fiber). 4.1g net carbs per oz. Good vitamin E. Higher omega-6, so balance with omega-3s.
On a standard ketogenic diet, most people target 20-25g net carbs per day. A single serving uses 21% of a 20g daily carb limit. That makes Sunflower Seeds a reliable keto staple.
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