Sunflower lecithin is a natural emulsifier that helps oil and water stay mixed in smoothies, dressings and chocolate, and it's also sold as a supplement. It comes as a dry powder or a thick liquid, and the main reason people pick it over soy lecithin is simple: it's soy-free.
What sunflower lecithin is
Lecithin isn't one single compound. It's a blend of phospholipids, including phosphatidylcholine and phosphatidylinositol, along with some fatty acids. Phospholipids are the same kind of molecule that makes up cell membranes.
One end of each molecule is attracted to water and the other to fat. That's why lecithin sits at the boundary between oil and water and keeps them from separating. Most lecithin in the world comes from soybeans; sunflower lecithin comes from sunflower seed oil instead.
Sunflower or soy lecithin?
Both do the same job in food. The differences are mostly about source and allergens.
Soy-freeSunflower lecithin
Made from sunflower seed oil, with no soy. Used in smoothies, dressings, chocolate and as a supplement. We carry NOW's powder and liquid.
Contains soySoy lecithin
Made from soybean oil, and the most common lecithin in packaged foods and baking. Natural Factors Unbleached Lecithin is 1,200 mg softgels in a gelatin shell, so it isn't vegetarian.
Good to know
Sunflower isn't automatically "healthier" than soy lecithin. The main reason to choose it is a soy allergy or a preference to avoid soy. Extraction methods vary between suppliers, so if processing matters to you, ask the brand directly rather than assuming.
Powder vs liquid
We carry both NOW sunflower formats. Each is labelled non-GMO and soy-free.
NOWSunflower Lecithin PowderA single-ingredient powder in a 454 g tub, about 2.5 g per teaspoon.Shop →
NOWSunflower Lecithin LiquidA thick, honey-like liquid in a 473 mL bottle, about 5 g per teaspoon.Shop →
| Powder | Liquid | |
|---|---|---|
| Texture | Fine, dry powder | Thick and sticky |
| Per teaspoon | About 2.5 g | About 5 g |
| Easiest in | Smoothies, oatmeal, yogurt, dry mixes | Dressings, sauces, chocolate, homemade nut milk |
| Watch for | Clumps if added to a thick mix | Natural separation; shake before using |
Not spoon-for-spoon
The same teaspoon holds about twice as much lecithin in liquid form. Don't swap one for the other spoon-for-spoon in a recipe, and follow the label if you're taking it as a supplement.
Using it in the kitchen
For smoothies and shakes, the order you add things makes the difference between smooth and lumpy:
- Liquid first. Pour your milk, juice or water into the blender.
- Add the lecithin. Spoon the powder (or liquid) straight into the liquid so the powder can't form dry pockets.
- Blend, then add the rest. Give it a quick blend before you add frozen fruit or yogurt. You'll get a smoother drink that's less likely to separate as it sits.
Beyond smoothies, here's where each form tends to fit:
| Use | Easiest form | What it does |
|---|---|---|
| Dressings | Liquid | Keeps a vinaigrette from splitting in the fridge. |
| Chocolate | Liquid | Helps melted chocolate flow; also handy in nut butters. |
| Nut and oat milks | Either | Keeps the fat from separating on top. |
| Baking | Either | Softens the crumb in some breads. |
Recipe tip
Lecithin won't thicken a dressing; mustard, tahini or a little honey add body. For chocolate and baking, follow a recipe that names lecithin and its amount. If it calls for the other form, or for soy lecithin, look for a version written for what you have: converting by weight is possible, but texture and mixing change too.
Sunflower lecithin as a supplement
Both NOW sunflower products are sold as supplements. An eight-digit NPN on the label shows the product is licensed for sale in Canada, and the label also gives the licensed use, the amount per serving and the directions. Take it as the label directs.
A kitchen measurement isn't a supplement dose, and a supplement dose isn't a recipe.
Keep in mind
Tummy troubles: lecithin is a fat, and larger amounts can cause loose stools or an upset stomach in some people. Start at the low end of the label directions.
Allergies: sunflower lecithin is soy-free, but if you have a seed allergy, check with your doctor or allergist first.
A note for nursing parents
Some nursing parents ask us about sunflower lecithin. It's a fair question, and it's one for someone who can look at the whole picture: how feeding is going, latch, pumping, comfort and your own health.
Our Bedford clinic has a lactation consultant you can book directly, or talk with your doctor, midwife or public health nurse. Bring the product with you so they can see the label.
How to store it
Keep both forms tightly closed in a cool, dry place, away from heat and sun. Use a clean, dry spoon for the powder so moisture doesn't get into the tub, and shake the liquid before using, since it can separate naturally. If either one smells rancid or looks off, don't use it.
Questions we get a lot
Is sunflower lecithin basically sunflower oil?
No. It's the phospholipid portion separated out during sunflower oil processing. The liquid still contains some oil, which is why it's thick and rich. Powdered lecithins are generally processed differently to make them dry, so the two forms aren't identical.
What is liquid sunflower lecithin used for?
Mostly dressings, sauces, chocolate and homemade nut milks, where a liquid blends in easily. It can also be taken as a supplement, following the label.
What is sunflower lecithin powder used for?
Smoothies, shakes, oatmeal and yogurt, and any recipe where a dry ingredient is easier to measure and mix.
Which is better, sunflower or soy lecithin?
They work the same way. Sunflower is the choice if you avoid soy; soy lecithin is more common and widely used in packaged foods.
Can I take sunflower lecithin every day?
Many people do. Follow the directions on your product's label, and start at the low end if you're new to it.
Not sure which lecithin is right for you?
Ask in the supplement aisle at either store. We're happy to show you the powder and liquid side by side.
NOW sunflower lecithin powder and liquid are with our other supplements at both stores: 486 Starboard Drive in Bedford and 590 Portland Street in Dartmouth. In HRM, Luminate Express delivers the same day, or choose pickup. Anywhere else in Canada, orders over $80 ship free.
Sources: product labels for NOW Sunflower Lecithin Powder and Liquid and Natural Factors Unbleached Lecithin. This article is general information, not medical advice.
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