Is sunflower seeds keto?

Higher net carbs per listed portion

This record is a higher-net-carb reference in its listed portion. The listed 1 cup, without shell (144 g) has 18.4 g calculated net carbs, so it may take a measured amount to fit within a lower-carbohydrate pattern.

This describes the USDA Survey (FNDDS) record for Sunflower seeds, plain, salted, FDC ID 2707583. Preparation and amount served can differ from this source record.

Check another amount

Values update from the same USDA record. They do not estimate a personal carb target or ketosis response.

Amount in grams

Listed source portion: 1 cup, without shell (144 g).

Calculated net carbs

18.4 g

Total carbohydrate

34.3 g

Dietary fiber

15.8 g

Editorial illustration of Sunflower seeds, plain, salted.

Nutrition facts for Sunflower seeds, plain, salted

Reference category: Higher net carbs per listed portion. The category is based only on calculated net carbs for the listed portion: 5 g or less, more than 5 g to 10 g, or more than 10 g. Your total intake, preparation, and clinical context can change how a food fits your own plan.

Nutrient	Per listed portion (1 cup, without shell, 144 g)	Per 100 g
Energy	828 kcal	575 kcal
Protein	27.5 g	19.1 g
Total fat	70.8 g	49.2 g
Saturated fat	7.4 g	5.2 g
Total carbohydrate	34.3 g	23.8 g
Dietary fiber	15.8 g	11 g
Calculated net carbs	18.4 g	12.8 g
Total sugars	3.9 g	2.7 g
Sodium	665.3 mg	462 mg
Potassium	1209.6 mg	840 mg

Explore this food category

Compare this form and portion with other records in nuts, seeds & legumes. The category hub explains why forms, preparation, and portions should not be treated as interchangeable.

For meal-level context, use the keto food list.

How the calculation works

Calculated net carbs = total carbohydrate − dietary fiber. For this USDA record, that is 23.8 g − 11 g = 12.8 g per 100 g. Net carbs is a planning convention used on this site; it is not a separate USDA nutrient field or a regulatory nutrition-label value. This calculation does not automatically subtract sugar alcohols.

For the underlying approach and its limitations, see how net carbs are explained and the net-carb calculator.

Food record and source

• USDA food description: Sunflower seeds, plain, salted
• FoodData Central ID: FDC ID 2707583
• Dataset: Survey (FNDDS) FNDDS 2021-2023 (2024-10-31)
• Record publication date: 10/31/2024
• Selected portion: 1 cup, without shell (144 g)

The nutrition values are reported by the USDA per 100 g. The per-portion column above is calculated from that value and the USDA portion weight; no household measure was invented for this page.

1. USDA FoodData Central, Survey (FNDDS) FNDDS 2021-2023 (2024-10-31), FDC ID 2707583. https://fdc.nal.usda.gov/food-details/2707583/nutrients, https://fdc.nal.usda.gov/download-datasets/

Compare related foods

• Sunflower seeds, plain, unsalted — 13 g calculated net carbs per 100 g
• Split peas, from dried, no added fat — 12.8 g calculated net carbs per 100 g
• Peanuts, dry roasted, salted — 12.9 g calculated net carbs per 100 g
• Peanuts, dry roasted, unsalted — 12.9 g calculated net carbs per 100 g

Browse all Food Database entries or start with the keto food list for practical meal-planning context.

Frequently Asked Questions

Is sunflower seeds keto?

This record is a higher-net-carb reference in its listed portion. The listed 1 cup, without shell (144 g) has 18.4 g calculated net carbs, so it may take a measured amount to fit within a lower-carbohydrate pattern.

How many net carbs are in Sunflower seeds, plain, salted?

The listed 1 cup, without shell (144 g) has 18.4 g calculated net carbs. Per 100 g, the record has 12.8 g calculated net carbs.

How are net carbs calculated for Sunflower seeds, plain, salted?

247-Keto calculates net carbs as total carbohydrate minus dietary fiber, capped at zero. For this record, that is 23.8 g total carbohydrate minus 11 g fiber per 100 g. Sugar alcohols are not subtracted by this calculation.

Where do these Sunflower seeds, plain, salted nutrition facts come from?

The values come from USDA FoodData Central's Survey (FNDDS) FNDDS 2021-2023 (2024-10-31) release, FDC ID 2707583. The page preserves the listed food description and portion weight so the comparison is traceable.

Article history

1. August 24, 2026First published