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Sunflower Seed Butter

Sunflower Seed Butter

Everyday

Sunflower seed butter is a nut-free spread made from roasted sunflower seeds, offering a creamy texture with earthy, mildly nutty flavors. It provides a rich source of heart-healthy monounsaturated and polyunsaturated fats, along with notable amounts of vitamin E and magnesium. Popular as a peanut butter alternative in allergen-sensitive settings, this plant-based spread is naturally vegan and gluten-free, though some commercial varieties may include added sugars or oils for consistency.

Macro Impact

A 2 tbsp serving contains 197 calories, 6g protein, 7g carbs, and 18g fat.

Calorie Burn

How long would it take to burn off 197 calories?
Walking3.5 mph, moderate pace
46 min
YogaModerate effort, gentle pace
33 min
SwimmingModerate effort, freestyle
25 min
Biking12-14 mph, moderate effort
20 min
StairsStair climbing, moderate pace
23 min
Running5 mph (12 min/mile)
17 min

Nutrition Facts

Serving size2 tbsp (32 g)
Amount per serving
Calories197
% Daily Value*
Total Fat18g
23%
Saturated Fat1g
7%
Trans Fat0.0g
Polyunsaturated Fat3g
Monounsaturated Fat12g
Cholesterol0mg
0%
Sodium1.0mg
0%
Total Carbohydrate7g
3%
Dietary Fiber2g
7%
Total Sugars3g
Includes Added Sugars0g
0%
Protein6g
Vitamin D0mcg
0%
Calcium20mg
2%
Iron1mg
7%
Potassium184mg
4%

* The % Daily Value (DV) tells you how much a nutrient in a serving contributes to a daily diet.

Nutrient Breakdown

Nutrient breakdown based on appropriate daily intake recommendations for a 175lb adult.

Carbs
Total Carbs
7 / 275 g
3%
Fiber
2 / 28 g
7%
Sugars
3 g
Added Sugars
0 / 50 g
0%
Soluble Fiber
1 g
Insoluble Fiber
1 g
Sugar Alcohols
0 g
Xylitol
0 g
Sorbitol
0 g
Other Carbohydrates
0 g
Fat
Total Fat
18 / 78 g
23%
Monounsaturated
12 / 31 g
40%
Polyunsaturated
3 / 23 g
13%
Saturated
1 / 23 g
6%
Trans
0 g
Cholesterol
0 / 300 g
0%
Omega 3
0 / 5 g
0%
Omega 6
3 / 19 g
17%
Omega 9
12 g
Protein
Protein
6 / 80 g
7%
Amino Acids
Histidine
0 / 3 g
5%
Isoleucine
0 / 2 g
17%
Leucine
0 / 3 g
14%
Lysine
0 / 2 g
7%
Methionine
0 / 1 g
12%
Phenylalanine
0 / 2 g
15%
Threonine
0 / 1 g
19%
Tryptophan
0 / 0 g
29%
Valine
0 / 2 g
16%
Arginine
1 g
Cysteine
0 g
Cystine
0 g
Tyrosine
0 g
Alanine
0 g
Aspartic Acid
1 g
Glutamic Acid
1 g
Glycine
0 g
Proline
0 g
Serine
0 g
Vitamins
Thiamine, B1
0 / 1 mg
1%
Riboflavin, B2
0 / 1 mg
4%
Niacin, B3
2 / 15 mg
14%
Pantothenic Acid, B5
0 / 5 mg
7%
Pyridoxine, B6
0 / 1 mg
14%
Biotin, B7
0 / 30 mcg
0%
Cobalamin, B12
0 / 2 mcg
0%
Folate
76 / 400 mcg
19%
Vitamin A
0 / 800 mcg
0%
Vitamin C
1 / 83 mg
1%
Vitamin D
0 / 15 mcg
0%
Vitamin E
7 / 15 mg
49%
Vitamin K
0 / 105 mcg
0%
Minerals
Calcium
21 / 1k mg
2%
Copper
1 / 1 mg
57%
Iron
1 / 13 mg
10%
Magnesium
100 / 370 mg
27%
Manganese
1 / 2 mg
32%
Phosphorous
213 / 700 mg
30%
Potassium
184 / 3k mg
6%
Selenium
33 / 55 mcg
61%
Sodium
1 / 2.3k mg
0%
Zinc
2 / 10 mg
16%
Chromium
0 / 30 mcg
0%
Molybdenum
0 / 45 mcg
0%
Iodine
0 / 150 mcg
0%
Chlorine
0 / 2.3k mg
0%
Other
Ethyl Alcohol
0 g
Water
0 g
Caffeine
0 mg
Choline
13 mg
Taurine
0 mg

References

Data on this page was sourced from a number of official governmental and non-governmental sources, including:

  1. 1.Seeds, sunflower seed butter, with salt added (Includes foods for USDA's Food Distribution Program). USDA Standard Reference, Legacy. Food ID 168595.
  2. 2.Seeds, sunflower seed butter, without salt. USDA Standard Reference, Legacy. Food ID 170155.
  3. 3.Seeds, sunflower seed butter. Canadian Nutrient File. Food ID 2529.
  4. 4.Seeds, sunflower seed butter, salted. Canadian Nutrient File. Food ID 2623.

Disclaimer & Important Notices

1. Informational Purposes Only: All nutritional information provided by OpenNutrition is for general informational purposes only. Our data is explicitly not intended to replace professional medical, nutritional, or dietary advice.

2. Accuracy & Reliability: We strive to ensure accuracy and quality using authoritative sources and AI-based validation; however, we make no guarantees regarding completeness, accuracy, or timeliness. Always confirm nutritional data independently when accuracy is critical.

3. Health Decisions: Never rely solely on OpenNutrition data when making health, medical, or dietary decisions. Always consult your healthcare provider or a registered dietitian for personalized health advice.

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