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Sunflower seed butter Calories
Seed butter rich in vitamin E and healthy fats
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
2 tablespoon (medium) of Sunflower seed butter (32 g) has 197 calories. That works out to 617 calories per 100 g. It contains 7.6 g of carbs, 5.5 g of protein, 17.6 g of fat and 2.8 g of fiber. Its 11.3 mg of Vitamin E covers 75% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.
Sunflower seed butter Nutrition Facts
Selected: 2 tablespoon (medium) · 32 g
197
KCAL / 32G
Carbs
7.6g
· 3% DV
Protein
5.5g
· 11% DV
Fat
17.6g
· 23% DV
Fiber
2.8g
· 10% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 14% · Protein 10% · Fat 76%
Sunflower seed butter nutrition facts table · 2 tablespoon (medium) (32 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 197 kcal | |
| Total fat | 17.6 g | 23% |
| Saturated fat | 1.86 g | 9% |
| Trans fat | 0 g | |
| Sodium | 0.96 mg | 0% |
| Total carbohydrate | 7.6 g | 3% |
| Fiber | 2.8 g | 10% |
| Protein | 5.5 g | 11% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Tablespoon of Sunflower seed butter?
| Serving | Amount | Calories |
|---|---|---|
| 1 tablespoon (medium) | 16 g | 99 kcal |
| 1 teaspoon (small) | 8 g | 49 kcal |
| 1 serving (small) | 20 g | 123 kcal |
| 1 ounce (medium) | 28 g | 173 kcal |
| 2 tablespoon (double) | 32 g | 197 kcal |
| 3 tablespoon (triple) | 48 g | 296 kcal |
| 0.25 cup (quarter) | 64 g | 395 kcal |
| 100 g | 100 g | 617 kcal |
| ½ cup (half) | 128 g | 790 kcal |
Calculated from 617 calories per 100 g.
Frequently Asked Questions About Sunflower seed butter
What is sunflower seed butter made of?
Sunflower seed butter is made by grinding sunflower kernels until their natural oils create a spreadable paste. Some versions also contain salt, sweeteners, or added oil, while plain varieties may contain only sunflower seeds.
Does sunflower seed butter taste like peanut butter?
No, sunflower seed butter has its own mildly earthy, roasted-seed flavor and is often less sweet than peanut butter. Its texture can be similarly creamy, but the taste is noticeably different.
How do you make sunflower seed butter at home?
To make sunflower seed butter, blend roasted, shelled sunflower seeds in a food processor, stopping to scrape down the sides. Keep processing until the seeds release their oils and the mixture becomes smooth.
Why does sunflower seed butter turn green when baked?
Sunflower seed butter can turn green when baked with baking soda because compounds in sunflower seeds react in an alkaline environment. The unusual color is generally harmless and does not mean the baked goods have spoiled.
How should you store sunflower seed butter after opening?
Keep sunflower seed butter tightly sealed in a cool, dry place, away from heat and direct sunlight. Refrigeration can help preserve homemade or natural versions; follow the storage directions on the jar for the product you have.
Can you use sunflower seed butter instead of peanut butter in recipes?
Yes, sunflower seed butter can replace peanut butter in many recipes, including spreads, smoothies, and baked goods. Its flavor and thickness differ, so expect a slight change in taste and adjust the other ingredients if needed.
Is sunflower seed butter healthy?
Sunflower seed butter can be a nutritious spread, providing vitamin E and unsaturated fats. It is also energy-dense, so a spoonful can add richness to a meal without needing a large amount.
Can you freeze sunflower seed butter?
Yes, sunflower seed butter can be frozen in an airtight, freezer-safe container. Leave a little room for expansion, then thaw it in the refrigerator and stir well, since the texture or oil separation may change.
Does sunflower seed butter have added sugar?
Some sunflower seed butter is made without added sugar, but sweetened versions are also sold. Check the ingredient list for sugar, syrups, or other sweeteners if you want an unsweetened spread.
Can dogs eat sunflower seed butter?
Dogs can have a small amount of plain sunflower seed butter as an occasional treat, provided it contains no xylitol or other unsafe additions. Avoid salted or sweetened varieties, and keep the portion small because it is rich.
Sunflower seed butter Vitamins & Minerals
Vitamins
Vitamin E
11.26mg · 75% DV
B1
0.47mg · 39% DV
Folate
72.64µg · 18% DV
B6
0.26mg · 15% DV
Minerals
Copper
0.58mg · 64% DV
Selenium
17µg · 31% DV
Phosphorus
211mg · 30% DV
Manganese
0.61mg · 27% DV
Potassium ⭐
206mg · 6% DV
Sodium
0.96mg · 0% DV
Sunflower seed butter Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Sunflower seed butter
To burn the 197 calories in 2 tablespoon (medium) (32 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Sunflower seed butter?
Sunflower seed butter is made by grinding sunflower kernels into a smooth or slightly textured spread. It has a gentle roasted, earthy flavour, sometimes with a hint of bitterness, and a rich, creamy consistency. It can be used much like peanut butter: spread on toast, stirred into porridge or blended into sauces and smoothies.
It is not tied to one particular meal, so it fits easily into breakfasts and snacks around the world. Pair it with apple or banana, or spread a thin layer on bread for a filling bite. It supplies protein, fibre and mostly unsaturated fats, making it a nutrient-dense choice. Choose an unsweetened version if you want the seed flavour to stand out or prefer to control the sweetness yourself.
How Nutritious Is Sunflower seed butter?
Nutrient density
High
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Sunflower seed butter Processed?
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Sunflower seed butter Contain Allergens?
No known major allergens
Which Diets Is Sunflower seed butter Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Sunflower seed butter Fat Profile
SATURATED
1.86g
MONOUNSATURATED
5.98g
POLYUNSATURATED
7.49g
Omega 6:3 ratio 368:1
Above the ideal 4:1 (368:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.