SunButter is a nut-free alternative to peanut butter made from roasted sunflower seeds. It has become a popular peanut butter replacement for people with peanut allergies or tree nut allergies. But is SunButter actually a healthy snack choice? In this in-depth article, we will examine the nutritional profile of SunButter and weigh the pros and cons to determine if it truly fits into a balanced diet.
What is SunButter?
SunButter is a spread made from roasted sunflower seeds that have been ground into a butter-like consistency. It was invented in 1995 by a father whose young son had a severe peanut allergy. He created the SunButter brand as a safe, peanut-free sandwich spread his son could bring to school.
Sunflower seeds provide the base for SunButter. These seeds are an excellent source of vitamin E, magnesium, selenium, copper, several B vitamins, and other key nutrients. By roasting the seeds and grinding them smooth, you produce a creamy, nutty spread that can be used just like peanut butter.
The ingredients in original SunButter are simply: roasted sunflower seeds and salt. There are also flavored varieties like cocoa and vanilla. SunButter is free of the top 8 allergens: peanuts, tree nuts, milk, eggs, fish, shellfish, soy, and wheat. This allows those with common food allergies to safely enjoy spreads and sandwiches.
SunButter has a similar dense, creamy texture to peanut butter. But the flavor is milder and more subtle. When spread on bread or crackers, it provides a nice nutty taste that both kids and adults enjoy. It can be substituted for peanut butter in any recipe.
Nutritional Profile of SunButter
Now let’s analyze the nutritional breakdown of SunButter to understand its health merits:
Calories and Macronutrients
A 2 tablespoon serving of original SunButter contains the following nutritional profile:
| Calories | 180 |
|---|---|
| Total Fat | 14g |
| Saturated Fat | 1.5g |
| Trans Fat | 0g |
| Cholesterol | 0mg |
| Sodium | 75mg |
| Total Carbohydrate | 7g |
| Dietary Fiber | 2g |
| Sugars | 2g |
| Protein | 8g |
A 2-tablespoon serving provides 180 calories, about 14g of total fat, 8g of protein and 7g of carbs. It’s relatively low in sugar compared to many other nut butters.
The predominant macronutrient in SunButter is healthy unsaturated fat from the sunflower seeds. There are 8g of polyunsaturated fat and 5g of monounsaturated fat per serving. The American Heart Association recommends getting most of your fats from heart-healthy unsaturated sources instead of saturated or trans fats.
SunButter is also a good source of plant-based protein, with 8g per serving. Protein helps keep you feeling full and satisfied.
The carb content in SunButter is low. A 2-tablespoon serving provides just 7g of total carbs and 2g of fiber. This makes it a good choice for low-carb diets like the keto diet. There are also just 2g of natural sugars.
So in terms of calories, macros, and main nutrients, SunButter offers a robust nutritional profile.
Vitamins and Minerals
When it comes to vitamins and minerals, here are some of the highlights in a serving of SunButter:
– Vitamin E: 33% DV
– Phosphorus: 20% DV
– Magnesium: 15% DV
– Copper: 15% DV
– Manganese: 15% DV
– Selenium: 10% DV
SunButter delivers a wealth of key micronutrients. Vitamin E is a powerful antioxidant that may provide protection against heart disease, cancer, and cognitive decline. Magnesium supports bone health, heart health, immune function, and energy levels. Selenium also boosts immunity and acts as an antioxidant.
Overall, the vitamin and mineral content in SunButter is impressive. Sunflower seeds provide a highly concentrated source of essential nutrients when made into SunButter.
Benefits of SunButter
Based on its nutritional profile, here are some of the top benefits that SunButter provides:
Allergen-Friendly
One of the greatest advantages of SunButter is that it’s free of the top 8 food allergens. For children and adults with peanut, tree nut, milk, egg or other common food allergies, SunButter offers a safe alternative to enjoy sandwiches, spreads, and recipes.
High in Healthy Fats
With 14g of unsaturated fats (mostly polyunsaturated) per serving, SunButter provides the “good” fats your body needs. These types of fats may help lower cholesterol and inflammation.
Rich in Vitamins & Minerals
As shown by its nutritional breakdown, SunButter delivers significant amounts of vitamin E, magnesium, selenium, copper, manganese and other vitamins/minerals vital to health.
Good Source of Plant Protein
The 8g of protein in SunButter offers a useful dose of filling plant-based protein. This can help satisfy hunger and supply essential amino acids.
Low Glycemic Index
Since it’s low in sugar and high in fat and protein, SunButter has a low glycemic index. This means it won’t cause large blood sugar spikes. It’s diabetic-friendly and suitable for low-glycemic diets.
Kid-Friendly
With its creamy, smooth texture and mild peanut butter-like taste, most kids love SunButter. It allows kids with peanut/nut allergies to enjoy sandwiches, snacks and foods they may otherwise have to miss out on.
May Aid Weight Control
Research shows that eating more plant protein foods like sunflower seeds can enhance satiety, reduce appetite and promote healthy body weight. The fiber in SunButter may also help with weight control.
So in many respects, SunButter provides significant nutritional and health upsides. Now let’s look at some potential downsides.
Downsides of SunButter
Here are a few of the disadvantages to keep in mind with SunButter:
High in Calories
With 180 calories in just 2 tablespoons, SunButter is a calorically dense food. This means it’s easy to overeat if you aren’t careful with portions. Those limiting calories will want to enjoy SunButter in moderation.
High Omega-6s
Sunflower oil contains mostly omega-6 polyunsaturated fats. While these are healthy fats, too many omega-6s in the diet compared to anti-inflammatory omega-3s may be undesirable. Eating a balance of fats is ideal.
Allergies Possible
Though less common than peanut or tree nut allergies, some people are allergic to sunflower seeds. SunButter would be unsafe for those with sunflower seed allergies.
Higher Cost
SunButter tends to cost 2-3 times more than peanut butter on average. The price for a 16-ounce jar ranges from $6-12 based on the retailer. This higher cost could make it less affordable for some households.
Contains Natural Sugars
While the 2g of sugar per serving is low, it’s still a small amount of natural sugars. Those on ultra low-sugar diets may want to limit intake.
Overall, there are a few potential cautions to keep in mind with SunButter. But it remains an excellent alternative to peanut butter for most people.
How to Enjoy SunButter
Here are some healthy and delicious ways to use SunButter:
As a Sandwich Spread
Slather SunButter on whole grain bread or bagels along with banana slices, jelly, honey or fresh fruit spread. You can make a classic SunButter and jelly sandwich just like PB&J.
In Overnight Oats
Stir a tablespoon or two of SunButter into overnight oats along with chia seeds, vanilla and maple syrup or honey for added protein.
As a Dip
Use SunButter as a protein-rich dip for sliced apples, celery, carrots or other fresh veggies.
In Smoothies
Add 2-3 tablespoons of SunButter to your favorite smoothie recipe for extra nutrition.
With Apples or Bananas
Slice apples or bananas and dip them right into SunButter for a simple, healthy snack.
Bake with It
Use SunButter in place of peanut butter in cookie, brownie, bar and other recipes.
With Celery Sticks
Fill the celery stick groove with SunButter for a nutritious low-carb snack.
On Pancakes or Waffles
Top your pancakes, waffles or French toast with SunButter instead of butter for extra protein.
The possibilities are endless for how to enjoy antioxidant and mineral-rich SunButter!
SunButter FAQs
Here are answers to some frequently asked questions about SunButter:
Is SunButter healthy?
Yes, SunButter can be part of a healthy diet. It provides healthy fats, protein, fiber, antioxidants and important vitamins/minerals. Enjoyed in moderation, it makes for a nutritious peanut butter alternative.
Is SunButter Keto-friendly?
With 7g net carbs and high amounts of fat and protein per serving, SunButter can readily fit into a ketogenic diet. It’s a good keto snack or fat source.
Is SunButter good for weight loss?
Potentially yes. SunButter is high in protein and fiber, which can increase satiety and reduce calorie intake. But portion control is still important due to the high calorie density.
Is SunButter dairy-free?
Yes, SunButter is completely dairy-free, making it safe for those with milk/dairy allergies. It contains no milk ingredients.
Can SunButter cause allergic reactions?
Sunflower seed allergies are uncommon but can occur in some people. Those with known sunflower seed allergies should avoid SunButter due to potential allergic reactions.
Does SunButter need to be refrigerated?
Refrigeration is not required since SunButter contains no dairy or other perishable ingredients. But refrigeration may help extend its shelf life after opening.
Is SunButter safe for babies?
Consult your pediatrician before feeding SunButter to babies under 12 months. Most recommend waiting until 1 year old due to allergy risk.
The Bottom Line
SunButter offers a tasty peanut butter alternative loaded with nutrition and health perks. It provides a wealth of vitamins, minerals, protein, healthy fats and fiber in each serving. SunButter is allergy-friendly, low glycemic, and works great in recipes.
Potential downsides can include high calorie density, omega-6 content, higher cost, and sugar content. Those with sunflower seed allergies also need to avoid SunButter.
Overall, when enjoyed in moderation as part of a balanced diet, SunButter can be a smart choice for a healthy plant-based spread. It provides unique nutrition for people avoiding peanut butter. SunButter offers delicious possibilities as a sandwich spread, dip, baking ingredient, and snack.