Sunflower seed butter

Sunflower seed butter, often called SunButter, is a creamy spread made from roasted sunflower seeds. It's a popular nut-free alternative to peanut butter, originating in the United States as a safe and nutritious option for schools and households with nut allergies.

🍳 View the full Sunflower seed butter recipe →

🍽️ Nutrition at a glance

It is high in healthy fats and provides a good amount of plant-based protein, with a rough ballpark of around 200 calories per two-tablespoon serving. Key nutrients include vitamin E, magnesium, and selenium.

Nutrition breakdown

Calories	190 kcal
Protein	7 g
Carbs	7 g
Fat	16 g
Fiber	3 g
Sugar	2 g
Sodium	0 mg
Potassium	200 mg
Magnesium	60 mg
Phosphorus	120 mg
Zinc	1.5 mg
Iron	1.5 mg
Niacin (B3)	2 mg
Vitamin E	4 mg
Manganese	0.5 mg

Per 2 tablespoons (32 g) · estimated, varies by recipe

💡 What's interesting

Culturally, it's a staple in nut-free environments and a symbol of inclusive snacking. Nutritionally, it's unique for being a top source of the antioxidant selenium, which supports thyroid health, and for its distinct green hue when it reacts with alkaline baking ingredients.