Nut Seed
unsalted sunflower seed butter.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-free
SERVING
CALORIES
617
PROTEIN
17.3g
CARBS
23.3g
FAT
55.2g
FIBER
5.7g
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories617kcal—
Protein17.3g35%
Carbohydrates23.3g8%
Fiber5.7g20%
Sugar10.5g21%
Total fat55.2g71%
Saturated fat4.7g23%
Trans fat0.03g—
Cholesterol0mg0%
Water0.62g—
MINERALS
Sodium3.0mg0%
Potassium576mg12%
Calcium64mg5%
Iron4.1mg23%
Magnesium250mg60%
Phosphorus660mg53%
Zinc5.0mg45%
Copper1.8mg200%
Manganese1.9mg85%
Selenium79.3µg144%
VITAMINS
Vitamin A0µg0%
Vitamin C0mg0%
Vitamin D0µg0%
Vitamin E26.1mg174%
Vitamin K0µg0%
Thiamin (B1)1.9mg163%
Riboflavin (B2)0.25mg19%
Niacin (B3)10mg63%
Pantothenic acid (B5)1.0mg20%
Vitamin B60.80mg47%
Folate (B9)280µg70%
Vitamin B120µg0%
%DV based on a 2,000 cal diet. Source: USDA FoodData Central. A dash in the %DV column means there’s no established Daily Value for that nutrient.
MEASUREMENT CONVERSIONS
How much is what.
1 cup256g
1 tablespoon16g
1 teaspoon5.3g
1 ml1.1g
1 liter1066.7g
HEALTH BENEFITS
Why eat it.
- ✓Excellent source of Vitamin E, a powerful antioxidant that protects cells from damage.
- ✓Rich in healthy monounsaturated and polyunsaturated fats, which support heart health by helping to lower bad cholesterol levels.
- ✓High in magnesium, a mineral crucial for bone health, muscle function, and blood pressure regulation.
- ✓Provides a good source of plant-based protein and fiber, aiding in satiety and digestive health.
- ✓Contains selenium, which plays a key role in thyroid function and protecting the body from oxidative stress.
COOKING TIPS
In the kitchen.
- 1Use as a 1:1 substitute for peanut butter in sandwiches, smoothies, sauces, and baked goods, making it an excellent option for those with nut allergies.
- 2Its distinct, earthy flavor pairs well with both sweet items like jam, bananas, and dark chocolate, and savory ingredients for dressings or satay-style sauces.
- 3When used in baking with leavening agents like baking soda, it can cause a harmless green color change due to the reaction with chlorogenic acid in the seeds. Adding a little acid like lemon juice can help minimize this effect.
- 4Thin with a little warm water or oil to create a drizzlable consistency for topping oatmeal, yogurt bowls, or pancakes.
STORAGE
Keep it fresh.
- Before opening, store in a cool, dark place like a pantry. After opening, refrigeration is recommended to prevent the natural oils from becoming rancid.
- Natural oil separation is common. Stir the butter well before each use to recombine the oil with the solids for a consistent texture.
- Once opened and refrigerated, it should be consumed within 2-3 months for best quality and freshness.
FAQ
Frequently asked questions.
Is unsalted sunflower seed butter healthy?
Yes, it is a nutrient-dense food rich in Vitamin E, a powerful antioxidant that protects cells from damage. It also contains heart-healthy monounsaturated and polyunsaturated fats, along with essential minerals like magnesium and selenium.
How much protein and calories are in unsalted sunflower seed butter?
Per 100g, unsalted sunflower seed butter contains approximately 617 calories and 17.28g of protein. It is a calorie-dense food that provides a significant amount of plant-based protein, making it excellent for satiety.
Is sunflower seed butter a safe alternative for those with nut allergies?
Yes, sunflower seed butter is naturally nut-free and is a common 'school-safe' alternative to peanut or tree nut butters. It is made from seeds rather than nuts, though you should always check the label for potential cross-contamination in processing facilities.
Is unsalted sunflower seed butter keto-friendly?
It can be included in a keto diet in moderation. While it is high in healthy fats (55.2g per 100g), it contains about 23.32g of carbohydrates per 100g, so it is important to track portions to stay within daily carb limits.
What does unsalted sunflower seed butter taste like?
It has a deep, earthy, and intensely roasted flavor that is slightly more bitter than peanut butter. Since it is unsalted, the natural nuttiness of the seeds is very prominent, making it versatile for both sweet and savory applications.
Can I substitute sunflower seed butter for peanut butter in recipes?
Yes, you can typically substitute it in a 1:1 ratio in most recipes. It works well in sandwiches, smoothies, and sauces, though it may slightly alter the flavor profile and color of baked goods.
Why do my baked goods turn green when using sunflower seed butter?
This is a harmless chemical reaction between the chlorogenic acid in sunflower seeds and leavening agents like baking soda. To prevent your cookies or bread from turning green, you can try reducing the baking soda or adding a teaspoon of lemon juice to the batter.
How should I store unsalted sunflower seed butter?
Unopened jars can be kept in a cool, dry pantry. Once opened, it is highly recommended to store it in the refrigerator to prevent the natural oils from becoming rancid and to extend its shelf life.
Is unsalted sunflower seed butter vegan and gluten-free?
Yes, pure unsalted sunflower seed butter is naturally vegan and gluten-free. It is made entirely from plant-based seeds, making it suitable for a wide variety of dietary restrictions.
What are the benefits of magnesium and selenium found in this butter?
Magnesium supports bone health, muscle function, and blood pressure regulation, while selenium is crucial for proper thyroid function. Both minerals contribute to the body's ability to manage oxidative stress and maintain metabolic health.
