Food guide

Sunflower Seed Butter

A peanut-free spread made from sunflower seeds, useful in school lunches and high in vitamin E.

Nuts & SeedsHealthy FatsPlant-Based

Sunflower Seed Butter, a nutrient-dense nuts & seeds food, photographed on a plain linen surface

Nutrition per 100 g

Standardised to 100 g of sunflower seed butter for fair comparison. Typical serving: 20 g — 123 kcal per 20 g serving.

Nutrition information for Sunflower Seed Butter
Nutrient	Per 100 g	Per serving (20 g)	Per 100 kcal
Energy	615 kcal	123 kcal	100 kcal
Protein	17.5 g	3.5 g	2.8 g
Carbohydrate	23.5 g	4.7 g	3.8 g
Fat	55 g	11 g	8.9 g
Fibre	5.5 g	1.1 g	0.9 g

Figures are typical values and vary with variety, preparation and brand.

Micronutrients

Vitamins and minerals per 100 g of sunflower seed butter, with a typical serving and FDA Daily Value for adults.

Micronutrients for Sunflower Seed Butter
Nutrient	Per 100 g	Per serving (20 g)	% DV
Vitamins
Vitamin A	15.6 µg	3.1 µg	2%
Vitamin C	2.7 mg	0.54 mg	3%
Vitamin D	0 µg	0 µg	0%
Vitamin E	22.9 mg	4.6 mg	153%
Thiamin	0.053 mg	0.011 mg	4%
Riboflavin	0.16 mg	0.032 mg	12%
Niacin	6.7 mg	1.3 mg	42%
Vitamin B6	0.55 mg	0.11 mg	32%
Folate	237 µg	47.4 µg	59%
Vitamin B12	0 µg	0 µg	0%
Pantothenic acid	1.2 mg	0.24 mg	24%
Minerals
Calcium	64 mg	12.8 mg	5%
Iron	4.1 mg	0.82 mg	23%
Magnesium	311 mg	62.2 mg	74%
Phosphorus	666 mg	133 mg	53%
Potassium	576 mg	115 mg	12%
Sodium	3 mg	0.6 mg	<1%
Zinc	4.9 mg	0.98 mg	45%
Selenium	104 µg	20.8 µg	189%
Copper	1.6 mg	0.32 mg	178%
Manganese	2.1 mg	0.42 mg	91%

Source: USDA FoodData Central — Seeds, sunflower seed butter, without salt

% DV uses FDA Daily Values for adults. Nutrients that USDA does not report for this entry are omitted. Values vary with variety, preparation and brand.

Why eat sunflower seed butter?

A commonly eaten food that can sit in a balanced pattern when portions are honest.
A peanut-free spread made from sunflower seeds, useful in school lunches and high in vitamin E.

How to include it

Use in the usual way for this food, and keep an eye on the stated serving.
Typical pairing ideas: Toast, Celery, Apple.

Things to consider

Preparation and added fat, salt or sugar change the numbers more than the raw food does.

Educational content. This article is for general information and is not medical advice. Speak to a qualified health professional about your individual circumstances.