Seeds, sunflower seed butter, with salt added
FDC 168595tbsp (16 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 69 · +4 vs Nuts & seeds medianSunflower seed butter with salt scores 69 of 100, a Good band ranking 22nd of 60 nuts and seeds. It's an excellent source of vitamin E at a striking 153% of the daily value, plus magnesium at 74%, protein at 35%, and iron at 23% per 100 grams, with fat as the leading macronutrient.
It spreads the same way peanut butter does, on toast, stirred into oats, or used as a dip for fruit and vegetables; a tablespoon (16 g) is the typical serving. Because salt is added in this version, sodium runs to 331 milligrams per 100 grams, noticeably more than the no-salt-added alternative in this same category.
See how this score is calculated, build a plate around seeds, or compare it with another food.
Source: USDA FoodData Central · Public domain
Percent of calories derived by NutriVerdict from USDA grams
Nutrition facts
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 617 kcal | 31% |
| Total fat | 55 g | 71% |
| Saturated fat | 4.7 g | 23% |
| Cholesterol | 0 mg | 0% |
| Sodium | 331 mg | 14% |
| Carbohydrate | 23 g | 8% |
| Dietary fiber | 5.7 g | 20% |
| Sugars | 11 g | |
| Protein | 17 g | 35% |
| Potassium | 576 mg | 12% |
| Calcium | 64 mg | 5% |
| Iron | 4.1 mg | 23% |
| Magnesium | 311 mg | 74% |
| Vitamin C | 2.7 mg | 3% |
| Vitamin A | - | |
| Vitamin E | 23 mg | 153% |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 99 kcal | 5% |
| Total fat | 8.8 g | 11% |
| Saturated fat | 0.75 g | 4% |
| Cholesterol | 0 mg | 0% |
| Sodium | 53 mg | 2% |
| Carbohydrate | 3.7 g | 1% |
| Dietary fiber | 0.91 g | 3% |
| Sugars | 1.7 g | |
| Protein | 2.8 g | 6% |
| Potassium | 92 mg | 2% |
| Calcium | 10 mg | 1% |
| Iron | 0.66 mg | 4% |
| Magnesium | 50 mg | 12% |
| Vitamin C | 0.43 mg | 0% |
| Vitamin A | - | |
| Vitamin E | 3.7 mg | 24% |
Source: USDA FoodData Central · Public domain
FDC 168595Original analysis by NutriVerdict
What it is rich in
Nutrients supplying at least 10% of the Daily Value per 100 grams. 20% or more is an excellent source.
Original analysis by NutriVerdict
Versus the nuts & seeds median
Original analysis by NutriVerdict
More nutrient-dense swaps
Foods in the same category that score higher on nutrient density.
Seeds, sunflower seed butter, without saltDensity 71 vs 69Seeds, breadnut tree seeds, rawDensity 72 vs 69Seeds, breadfruit seeds, rawDensity 72 vs 69Original analysis by NutriVerdict
In the kitchen and how to use it
Sunflower seed butter is made by grinding roasted sunflower seeds into a smooth, spreadable paste, offering a flavor that is earthier and slightly more bitter than peanut butter, with a similar creamy consistency. It works as a direct swap for peanut or almond butter on toast, in sandwiches, or stirred into oatmeal, and it is a common choice in schools and households avoiding peanuts and tree nuts. It can also be thinned with a little water or vinegar into a sauce for noodles or roasted vegetables, or used in baked goods in place of nut butters.
Once opened, sunflower seed butter should be refrigerated to keep the oils from turning rancid, and the natural kind may need a stir if the oil separates on top. A tablespoon (16 g) has 617 calories per 100 g, with a striking 153 percent of the Daily Value for vitamin E and 74 percent for magnesium, making it one of the richer everyday sources of vitamin E among spreads. This salted version carries 331 mg of sodium per 100 g, so unsalted varieties are worth seeking out for those watching sodium closely while still getting 17.3 g of protein per 100 g.
Frequently asked questions about seeds
Is sunflower seed butter a good source of vitamin E?
Yes, per 100 g it provides 153 percent of the Daily Value for vitamin E, along with 74 percent for magnesium.
How is sunflower seed butter typically eaten?
It is spread on toast or sandwiches, stirred into oatmeal, or thinned into a sauce for noodles and vegetables, much like peanut butter.
How should sunflower seed butter be stored?
Once opened, it should be refrigerated and stirred if the natural oils separate on top.