The Best and Worst Seeds on Keto

Dr. Eric Berg 11/30/2024

Dr. Berg – Healthy Keto and Intermittent Fasting

Beginner’s Guide to Healthy Keto & Intermittent Fasting

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Beginner’s Guide to Healthy Keto & Intermittent Fasting

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Beginner’s Guide to Healthy Keto & Intermittent Fasting

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Beginner’s Guide to Healthy Keto & Intermittent Fasting

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Beginner’s Guide to Healthy Keto & Intermittent Fasting

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Beginner’s Guide to Healthy Keto & Intermittent Fasting

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Beginner’s Guide to Healthy Keto & Intermittent Fasting

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Beginner’s Guide to Healthy Keto & Intermittent Fasting

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Beginner’s Guide to Healthy Keto & Intermittent Fasting

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Beginner’s Guide to Healthy Keto & Intermittent Fasting

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Beginner’s Guide to Healthy Keto & Intermittent Fasting

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Beginner’s Guide to Healthy Keto & Intermittent Fasting

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Beginner’s Guide to Healthy Keto & Intermittent Fasting

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Beginner’s Guide to Healthy Keto & Intermittent Fasting

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Beginner’s Guide to Healthy Keto & Intermittent Fasting

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Beginner’s Guide to Healthy Keto & Intermittent Fasting

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Easy Keto and Intermittent Fasting

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Easy Keto and Intermittent Fasting

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Staying true to a keto diet means paying attention to every macronutrient, and yes, that includes counting those carbs found in seemingly small things like seeds.

You might think all seeds are created equal, but on keto, some choices are definitely better than others when you’re looking for keto-friendly options.

This detailed guide will explore the best keto seeds to incorporate into your diet. It’ll cover everything from their carb counts to the health benefits they offer.

Whether you’re new to keto or a seasoned pro, we’ve got the information you need.

Why are some seeds a good choice for the Keto Diet?

Seeds may be tiny, but they are nutritional powerhouses. Many seeds are packed with healthy fats, fiber, and essential nutrients that align perfectly with a keto lifestyle.

Their higher fat content helps keep you feeling satisfied, which is crucial when you’re cutting back on carbs.

Plus, their fiber content contributes to satiety and supports good digestion. You'll find many seeds are considered keto-friendly nuts, but remember that they're technically seeds, not nuts.

Regardless, they're a great addition to any keto meal plan.

Pumpkin Seeds

Let’s start with pumpkin seeds, a fantastic option for a keto diet. One ounce (28 grams) of pumpkin seeds contains approximately:

Calories: 151
Total Carbs: 5 grams
Fiber: 1.7 grams
Net Carbs: 3.3 grams
Fat: 13 grams
Protein: 7 grams

What makes pumpkin seeds stand out on keto is their remarkably low net carb content. These seeds are nutrient-dense and surprisingly high in magnesium, a mineral that plays a key role in blood sugar control and muscle function.

Pumpkin seeds are an excellent source of magnesium. Just a handful can easily fit into your daily macro goals, making them an ideal snack.

Glass and spoon with chia

Chia Seeds

Tiny but mighty, chia seeds are incredibly popular on a keto diet, and it’s easy to see why. One ounce (about 2 tablespoons) has approximately:

Calories: 138
Total Carbs: 12 grams
Fiber: 10.6 grams
Net Carbs: 1.4 grams
Fat: 9 grams
Protein: 4 grams

The real magic of chia seeds is their incredible ability to absorb liquid, expanding to form a gel-like consistency. This makes them a fantastic addition to smoothies, puddings, or even as an egg replacement.

Looking for a healthy, high-fat snack? Try adding chia seeds to your diet. They're a versatile ingredient that can be enjoyed in many ways.

You can even use them to make chia pudding, a delicious, keto-friendly dessert.

Flax Seeds

Often regarded as a superfood, flax seeds have earned their place on the list of best keto seeds. One ounce boasts roughly:

Calories: 152
Total Carbs: 8 grams
Fiber: 8 grams
Net Carbs: Close to 0 grams
Fat: 12 grams
Protein: 5 grams

Flax seeds have many benefits, such as their high fiber content. Their mild, slightly nutty flavor blends well in various dishes, from baked goods to smoothies.

If you're looking for keto-friendly baked goods, you may want to experiment with flaxseed as part of a low-carb crust.

Sunflower Seeds

While slightly higher in carbs than other entries on this list, sunflower seeds are still a popular option for those on keto who enjoy their satisfying crunch. One ounce, or about a small handful, typically has:

Calories: 165
Total Carbs: 6 grams
Fiber: 3 grams
Net Carbs: 3 grams
Fat: 14 grams
Protein: 6 grams

One of the standout features of sunflower seeds is their remarkably high Vitamin E content. This powerful antioxidant protects cells from damage caused by free radicals.

Sunflower seeds are a great option to incorporate occasionally, especially if you enjoy snacking.

Sunflower seeds are a good source of oleic acid, a type of monounsaturated fatty acid linked to several health benefits, including improved heart health.

However, remember to always consult with health professionals before making any major dietary changes.

Lectin-rich foods

Worst Seeds for Keto

Not all seeds are created equal when following a ketogenic diet. Some seeds are significantly higher in carbohydrates, and it’s important to be aware of them to avoid derailing your progress. Let’s shed light on these seeds.

While this table highlights some of the worst seeds for keto, others can also kick you out of ketosis. For example, hemp seeds, despite coming from the cannabis sativa plant, have a relatively high carb content, especially hemp hearts.

If you're considering adding hemp seeds to your diet, be sure to factor in their carb count and moderate your intake.

They may not be the best choice if you're strictly following a ketogenic diet, especially when compared to lower-carb options like pumpkin seeds. Remember, it's all about balancing those net carbs.

How Fennel Seed Benefits Fit Into a Keto Diet

Fennel seeds might not be the first to come to mind for keto-friendly seeds, but they offer unique advantages that complement a ketogenic lifestyle.

Fennel seed benefits include aiding digestion, reducing bloating, and promoting a healthy gut, which is essential when following a high-fat, low-carb diet.

These seeds are not only low in carbohydrates but also rich in dietary fiber, making them a perfect addition to keto meals to enhance both digestion and metabolic health, supporting your weight loss goals.

Conclusion

Choosing the best keto seeds is all about being mindful of your macros while maximizing flavor and nutrition.

It’s essential to choose options like pumpkin seeds, chia seeds, flax seeds, and sunflower seeds while steering clear of high-carb options.

By making smart choices and incorporating these nutritious seeds into your diet, you can enjoy a wider variety of foods and snacks while maintaining ketosis.

For example, add them to your protein shakes, use them in keto-friendly recipes, or enjoy them as a satisfying snack on their own.

FAQs about best keto seeds

Which seeds are best on keto?

The best keto seed options are pumpkin, chia, flax, and sunflower. However, sunflower seeds should be enjoyed in moderation compared to the others.

Which seeds have the least carbs?

Flax seeds have the fewest carbs, with virtually zero net carbs per serving. Pumpkin seeds are another excellent choice because of their low carb count.

What is the healthiest nut on keto?

While not a seed, macadamia nuts are often lauded as a top nut choice for the keto diet, thanks to their high fat, low carb, and nutrient-dense profile.

Macadamia nuts are low in total carbs, with about 4 grams of total carbs per ounce. They're packed with healthy fats, making them a perfect keto-friendly macadamia snack.

What is the most keto-friendly grain?

Technically not a grain but often used similarly, quinoa is naturally gluten-free and low in carbs, making it a keto-friendly option.

Like sunflower seeds, you can enjoy quinoa in moderation. Quinoa is a good source of plant-based protein and fiber, making it a healthy and satisfying addition to a keto diet.