Ready & Packaged Foods
All →Vegetables & Legumes
All →Desserts & Confectionery
All →Meat & Protein
All →Grains & Bakery
All →Beverages
All →Milk & Dairy
All →
Sunflower seed butter Calories
Rich in vitamin E, magnesium, and healthy fats.
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 tablespoon (medium) of Sunflower seed butter (16 g) has 99 calories. That works out to 617 calories per 100 g. It contains 2.6 g of carbs, 2.8 g of protein, 8.6 g of fat and 1.4 g of fiber. Its 6 mg of Vitamin E covers 40% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.
Sunflower seed butter Nutrition Facts
Selected: 1 tablespoon (medium) · 16 g
99
KCAL / 16G
Carbs
2.6g
· 1% DV
Protein
2.8g
· 6% DV
Fat
8.6g
· 11% DV
Fiber
1.4g
· 5% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 11% · Protein 11% · Fat 78%
Sunflower seed butter nutrition facts table · 1 tablespoon (medium) (16 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 99 kcal | |
| Total fat | 8.6 g | 11% |
| Saturated fat | 0.99 g | 5% |
| Trans fat | 0 g | |
| Sodium | 0.48 mg | 0% |
| Total carbohydrate | 2.6 g | 1% |
| Fiber | 1.4 g | 5% |
| Protein | 2.8 g | 6% |
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.
Log this food in EatBetter
100,000+ people use it
- Get your daily calorie target
- Snap your meal, log it in seconds
- See every vitamin and mineral
📸 Scan the code to get the app free.
How Many Calories in 1 Tablespoon of Sunflower seed butter?
| Serving | Amount | Calories |
|---|---|---|
| 1 tablespoon (medium) | 16 g | 99 kcal |
| 1 teaspoon (small) | 5 g | 31 kcal |
| 1 piece (medium) | 20 g | 123 kcal |
| 1 ounce (medium) | 28 g | 173 kcal |
| 2 tablespoon (large) | 32 g | 197 kcal |
| 1 serving (large) | 32 g | 197 kcal |
| 1 pack (medium) | 40 g | 247 kcal |
| 100 g | 100 g | 617 kcal |
| 1 cup (jumbo) | 256 g | 1580 kcal |
Calculated from 617 calories per 100 g.
Frequently Asked Questions About Sunflower seed butter
Is sunflower seed butter healthy?
Sunflower seed butter can be a nourishing choice because it provides unsaturated fats, vitamin E, and magnesium. Choose a version with little or no added sugar or salt, and pair it with fruit, whole-grain toast, or another meal component.
Does sunflower seed butter taste like peanut butter?
No, sunflower seed butter does not taste exactly like peanut butter. It has a roasted, earthy seed flavor that can be slightly bitter, while the taste varies with roasting and added salt or sweeteners.
What can you eat with sunflower seed butter?
Sunflower seed butter works well spread on toast, stirred into oatmeal, blended into smoothies, or served with apple slices. You can also whisk it with water and seasonings to make a creamy dressing or dipping sauce.
How do you make sunflower seed butter at home?
To make sunflower seed butter, blend roasted, shelled sunflower seeds in a powerful food processor until smooth, pausing to scrape down the sides. If the mixture stays too thick, blend in a small amount of neutral oil.
Why does sunflower seed butter separate?
Sunflower seed butter separates because its natural oil rises above the ground seeds; this is normal and does not by itself mean it has spoiled. Stir it thoroughly from the bottom, then store it somewhere cool to slow further separation.
Does sunflower seed butter need to be refrigerated after opening?
Refrigerating sunflower seed butter after opening helps it stay fresh longer, especially if it is homemade or contains no stabilizers. Keep the jar tightly closed and use a clean, dry utensil; follow the package directions if they specify otherwise.
Can you use sunflower seed butter instead of peanut butter in recipes?
Yes, sunflower seed butter can replace peanut butter in many spreads, sauces, and baked recipes. Its flavor is more distinctly seed-like, so the result may taste different; in baking, check the mixture’s texture and adjust the liquid if needed.
Can sunflower seed butter be frozen?
Yes, sunflower seed butter can be frozen in a tightly sealed, freezer-safe container. Leave a little room for expansion, then thaw it in the refrigerator and stir well; freezing may change its texture or make the oil separate more.
Why does sunflower seed butter turn baked goods green?
Sunflower seed butter can turn baked goods green when its natural chlorogenic acid reacts with baking soda, especially as the food cools. The color is generally harmless; using less baking soda or adding an acidic ingredient can reduce the effect.
Can you cook with sunflower seed butter?
Yes, sunflower seed butter can be stirred into warm sauces, soups, and noodle dishes, or used in baking. For a smooth sauce, thin it gradually with warm water or another liquid, and avoid scorching it over high heat.
Sunflower seed butter Vitamins & Minerals
Vitamins
Vitamin E
6.05mg · 40% DV
Biotin
10.56µg · 35% DV
B1
0.21mg · 18% DV
B6
0.21mg · 12% DV
Minerals
Copper
0.29mg · 32% DV
Selenium
8.48µg · 15% DV
Phosphorus
106mg · 15% DV
Manganese
0.32mg · 14% DV
Potassium ⭐
79mg · 2% DV
Sodium
0.48mg · 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 99 calories in 1 tablespoon (medium) (16 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 until smooth or slightly textured; the seeds may be roasted or left raw. It is used much like other seed and nut spreads: on toast, stirred into porridge or yoghurt, blended into smoothies, or added to baking. Its mild, roasted, earthy flavour works well with fruit, and it can also be thinned into a quick dressing.
It is creamy and substantial, with a concentrated amount of energy and mostly fat, alongside protein and fibre. Stir it before serving if oil has risen to the surface. For a lighter snack, spread a thin layer on toast or pair a small spoonful with sliced fruit.
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?
Contains these 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
0.99g
MONOUNSATURATED
2.96g
POLYUNSATURATED
3.71g
Omega 6:3 ratio 185:1
Above the ideal 4:1 (185:1).
Compare Sunflower seed butter
Foods Similar to Sunflower seed butter
Have another question about Sunflower seed butter?
Ask the AI nutrition coach — calories, portions, alternatives and more, answered in seconds in the app.
Scan calories with your camera
Instant AI nutrition analysis
Nutrition data compiled from USDA FoodData Central and scientific sources.