Seeds, sunflower seed butter, with salt added (Includes foods for USDA's Food Distribution Program)
Whole food · Nut and Seed Products
Photo: Wikipedia
Sunflower seed butter is a rich, creamy spread made from roasted sunflower seeds, offering a robust, nutty flavor with a slightly earthy, roasted finish. Its texture is typically thick and smooth, though some varieties can be slightly gritty, providing a satisfying mouthfeel. With 55.2g of fat per 100g, it's an energy-dense food, but its high protein (17.28g) and fiber (5.7g) content make it a substantial, nutrient-rich option.
💚 Why it's loved
People love sunflower seed butter for its deep, roasted flavor that's less sweet than peanut butter but equally versatile. It's a beloved staple in many households, especially for those with nut allergies, and it's a key ingredient in many global cuisines, from African stews to American sandwiches.
⚠️ Watch-outs & how to enjoy it better
The high fat and calorie content (617 kcal per 100g) can be a concern for those watching their intake, and the added salt (10.54g sugar is also notable) may not be ideal for individuals managing blood pressure. To counteract this, pair it with high-fiber foods like whole-grain toast or apple slices to slow sugar absorption, and practice portion control by limiting servings to 1-2 tablespoons. For those sensitive to oxalates, which sunflower seeds contain in moderate amounts, consider soaking the seeds before processing or balancing with calcium-rich foods.
Key benefits
- Excellent source of plant-based protein and healthy fats.
- Rich in vitamin E, an antioxidant that supports cell health.
- Provides a good amount of magnesium and selenium.
- Naturally free from common tree nuts, making it a nut-free alternative.
- High in fiber, which can aid in digestion and promote satiety.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Sunflower seed butter was popularized in the United States during the early 20th century as a nut-free alternative, especially in schools and hospitals, and it gained a significant boost during World War II when peanut butter was rationed.
Full nutrition (scales with serving)
| Water | 0.62 g |
| Energy | 617 kcal |
| Energy | 2581 kj |
| Protein | 17.3 g |
| Total lipid (fat) | 55.2 g |
| Ash | 3.6 g |
| Carbohydrate, by difference | 23.3 g |
| Fiber, total dietary | 5.7 g |
| Total Sugars | 10.5 g |
| Sucrose | 10.5 g |
| Glucose | 0.00 g |
| Fructose | 0.00 g |
| Lactose | 0.00 g |
| Maltose | 0.00 g |
| Galactose | 0.00 g |
| Starch | 0.83 g |
| Calcium, Ca | 64.0 mg |
| Iron, Fe | 4.1 mg |
| Magnesium, Mg | 311 mg |
| Phosphorus, P | 666 mg |
| Potassium, K | 576 mg |
| Sodium, Na | 331 mg |
| Zinc, Zn | 4.9 mg |
| Copper, Cu | 1.6 mg |
| Manganese, Mn | 2.1 mg |
| Selenium, Se | 104 ug |
| Vitamin C, total ascorbic acid | 2.7 mg |
| Thiamin | 0.05 mg |
| Riboflavin | 0.16 mg |
| Niacin | 6.7 mg |
| Pantothenic acid | 1.2 mg |
| Vitamin B-6 | 0.55 mg |
| Folate, total | 237 ug |
| Folic acid | 0.00 ug |
| Folate, food | 237 ug |
| Folate, DFE | 237 ug |
| Vitamin B-12 | 0.00 ug |
| Retinol | 0.00 ug |
| Vitamin A, IU | 52.0 iu |
| Vitamin E (alpha-tocopherol) | 22.9 mg |
| Tocopherol, beta | 1.3 mg |
| Tocopherol, gamma | 15.0 mg |
| Tocopherol, delta | 5.7 mg |
| Tocotrienol, alpha | 0.00 mg |
| Tocotrienol, beta | 0.00 mg |
| Tocotrienol, gamma | 0.13 mg |
| Tocotrienol, delta | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 0.00 iu |
| Vitamin D (D2 + D3) | 0.00 ug |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 4.7 g |
| SFA 4:0 | 0.01 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.01 g |
| SFA 15:0 | 0.01 g |
| SFA 16:0 | 1.9 g |
| SFA 17:0 | 0.01 g |
| SFA 18:0 | 2.0 g |
| SFA 20:0 | 0.13 g |
| SFA 22:0 | 0.44 g |
| SFA 24:0 | 0.14 g |
| Fatty acids, total monounsaturated | 39.0 g |
| MUFA 14:1 | 0.00 g |
| MUFA 15:1 | 0.00 g |
| MUFA 16:1 | 0.02 g |
| MUFA 16:1 c | 0.02 g |
| MUFA 17:1 | 0.00 g |
| MUFA 18:1 | 38.9 g |
| MUFA 18:1 c | 38.8 g |
| MUFA 20:1 | 0.14 g |
| MUFA 22:1 | 0.00 g |
| MUFA 22:1 c | 0.00 g |
| MUFA 24:1 c | 0.00 g |
| Fatty acids, total polyunsaturated | 9.8 g |
| PUFA 18:2 | 9.7 g |
| PUFA 18:2 n-6 c,c | 9.7 g |
| PUFA 18:2 CLAs | 0.00 g |
| PUFA 18:3 | 0.05 g |
| PUFA 18:3 n-3 c,c,c (ALA) | 0.05 g |
| PUFA 18:3 n-6 c,c,c | 0.00 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:2 n-6 c,c | 0.00 g |
| PUFA 20:3 | 0.00 g |
| PUFA 20:3 n-3 | 0.00 g |
| PUFA 20:3 n-6 | 0.00 g |
| PUFA 20:4 | 0.01 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:4 | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Fatty acids, total trans | 0.03 g |
| Fatty acids, total trans-monoenoic | 0.02 g |
| TFA 16:1 t | 0.00 g |
| TFA 18:1 t | 0.02 g |
| TFA 22:1 t | 0.00 g |
| TFA 18:2 t not further defined | 0.01 g |
| Fatty acids, total trans-polyenoic | 0.01 g |
| Cholesterol | 0.00 mg |
| Stigmasterol | 18.0 mg |
| Campesterol | 21.0 mg |
| Beta-sitosterol | 170 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.28 g |
| Threonine | 0.72 g |
| Isoleucine | 0.84 g |
| Leucine | 1.3 g |
| Lysine | 0.53 g |
| Methionine | 0.43 g |
| Cystine | 0.27 g |
| Phenylalanine | 0.94 g |
| Tyrosine | 0.43 g |
| Valine | 1.0 g |
| Arginine | 1.8 g |
| Histidine | 0.49 g |
| Alanine | 0.86 g |
| Aspartic acid | 1.8 g |
| Glutamic acid | 4.3 g |
| Glycine | 1.1 g |
| Proline | 0.88 g |
| Serine | 0.86 g |
FAQ
Is sunflower seed butter a good substitute for peanut butter?
Yes, it's an excellent nut-free alternative with a similar creamy texture and rich flavor, though it's slightly less sweet and has a more earthy, roasted taste.
How does sunflower seed butter compare nutritionally to peanut butter?
Sunflower seed butter is higher in fat and calories but also provides more vitamin E and magnesium. It's also a good source of protein and fiber, making it a nutritious choice.
Can sunflower seed butter be used in baking?
Absolutely! It's a versatile ingredient in cookies, brownies, and energy bars, and it can be used as a 1:1 substitute for peanut butter in most recipes.