Know what’s on your plate
Sunflower seed butter
Calories & nutrition facts
Nutrition facts
Per 100 g% DV- Calories 617 kcal —
- Protein 17 g 35%
- Carbohydrate 18 g 6%
- Fat 55 g 71%
- Saturated fat 4.7 g 23%
- Fibre 5.7 g 20%
- Sugars 11 g —
- Sodium 3 mg 0%
- Cholesterol 0 mg 0%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 3 µg 0%
- Vitamin C 2.7 mg 3%
- Vitamin D 0 µg 0%
- Vitamin E 22.9 mg 153%
- Thiamin (B1) 0.05 mg 4%
- Riboflavin (B2) 0.16 mg 13%
- Niacin (B3) 6.7 mg 42%
- Pantothenic acid (B5) 1.2 mg 23%
- Vitamin B6 0.55 mg 32%
- Folate (B9) 237 µg 59%
- Vitamin B12 0 µg 0%
Minerals
- Calcium 64 mg 5%
- Iron 4.1 mg 23%
- Magnesium 311 mg 74%
- Phosphorus 666 mg 53%
- Potassium 576 mg 12%
- Zinc 4.9 mg 44%
- Copper 1.6 mg 177%
- Manganese 2.1 mg 90%
- Selenium 104 µg 190%
Similar foods
- Sunflower seed spread308 kcal / 100 g
- Sunflower seed oil897 kcal / 100 g
- Peanut butter652 kcal / 100 g
- Sesame butter paste586 kcal / 100 g
- Almond butterplain, with salt added614 kcal / 100 g
- Sesame butterfrom whole seed, paste587 kcal / 100 g
- Cream peanut
- Cashew butterplain, with salt added609 kcal / 100 g
Questions about Sunflower seed butter
How do you use sunflower seed butter?
Spread it on toast, stir it into porridge or blend a spoonful into a smoothie. It also makes a creamy base for dressings and sauces; whisk it with lemon juice, a little water and salt until smooth.
Why does sunflower seed butter go green when baked?
Sunflower seeds contain chlorogenic acid, which can turn green when it reacts with baking soda or baking powder. The colour change is harmless; a little lemon juice or vinegar in the recipe can help reduce it.
How do you stop sunflower seed butter separating?
Stir the oil back in thoroughly when you first open the jar, scraping right down to the bottom. After that, keep it tightly closed and store it in the fridge if the label recommends refrigeration or you want it to stay firmer.
Can you use sunflower seed butter instead of peanut butter?
Yes: use it in equal amounts in sandwiches, sauces and many baking recipes. Its flavour is more earthy and its texture can be thicker, so loosen it with a little warm water in sauces; in baking, expect a different taste and sometimes a green tint.
Is sunflower seed butter the same as sunflower seed spread?
Not necessarily: sunflower seed butter is generally made by grinding sunflower seeds into a paste, while a sunflower seed spread may include added oils or other ingredients. Compare the ingredient lists, especially if you want a product made only from seeds.
How does sunflower seed butter compare with peanut butter for protein?
Peanut butter has more protein, with 26.1 g per 100 g compared with 17 g in sunflower seed butter. Their fat contents are similar: 55 g per 100 g in sunflower seed butter.
Can you make sunflower seed butter at home?
Yes. Roast hulled sunflower seeds on a tray at 175 °C for about 10 minutes, cool briefly, then blend, scraping down the bowl as needed. Keep blending until the seeds release their oil and turn into a smooth paste.
Is sunflower seed butter suitable for someone with a nut allergy?
Sunflower seeds are not tree nuts, but a jar can be contaminated during processing or contain other ingredients. If you are avoiding nuts because of an allergy, check the product’s allergen information and choose one made without cross-contact.
Source: Canadian Nutrient File 2529 · per 100 g · carbohydrate per EU label, fibre excluded
