13 Seeds Ranked for Keto

Fat • Net Carbs • Omega-3 to Omega-6 Balance

Which seeds are truly keto-friendly? In this video, Dr. Sten Ekberg ranks 13 popular seeds—including chia seeds, flax seeds, pumpkin seeds, quinoa, and more—based on their fat content, net carbs, and omega-3 to omega-6 ratios.

Many seeds are low in net carbohydrates (total carbs minus fiber) and rich in healthy fats, making them excellent additions to a ketogenic lifestyle. They also provide valuable fiber, vitamins, minerals, and antioxidants. However, not all seeds are created equal.

Beyond carb counts, Dr. Ekberg explains why the balance between omega-3 and omega-6 fatty acids matters and which seeds offer the most favorable ratios. You'll also learn how plant-based omega-3 sources compare to fish oil and whether fish oil remains the gold standard for omega-3 nutrition.

If you're following a keto diet and want to make smarter choices when it comes to snacks, toppings, and everyday nutrition, this guide will help you identify the best seeds to support your goals.

Topics Covered:

• Chia Seeds

• Flax Seeds

• Pumpkin Seeds

• Quinoa

• Omega-3 vs. Omega-6 Ratios

• Fish Oil vs. Plant-Based Omega-3 Sources

• Fat Content & Net Carb Comparison

• Best Keto-Friendly Seeds Ranked

About Dr. Sten Ekberg

Dr. Sten Ekberg is an Olympic decathlete, holistic doctor, and founder of Wellness For Life. Through his educational videos, he helps viewers better understand how the body works and how nutrition, lifestyle, movement, and stress management influence long-term health.

His channel covers topics such as metabolic health, weight management, ketogenic nutrition, diabetes, cardiovascular health, thyroid function, brain health, exercise, and natural wellness strategies—all explained in clear, practical terms.

Learn more: www.DrEkberg.com

Disclaimer: The information shared by Dr. Ekberg is intended for educational purposes only and should not be considered medical advice, diagnosis, or treatment. Always consult your physician or qualified healthcare provider regarding any medical condition or health concern.

Discover which seeds deserve a place in your keto pantry—and which ones may not be as keto-friendly as you think. 🌻🌱🥑

Bon Appétit!

Chef Janine.