Sunflower Lecithin Granules vs Powder: Which Should You Buy?
More on: Supplement Buyer's Guides · Sunflower Lecithin Guides
TL;DR: Sunflower lecithin granules vs powder is mostly about texture: both are lecithin with the oil removed, typically 95 to 97% phospholipids, but powder blends into drinks and baking while granules suit sprinkling. Check the label either way, because most lecithin granules in Australian supermarkets are soy. Propel Health's Sunflower Lecithin Powder gives about 625 mg of phosphatidylcholine per 2.5 g serve.
Sunflower lecithin granules and sunflower lecithin powder are the same ingredient in two different textures, and the right one depends mostly on how you plan to use it.
Short answer: granules and powder are both lecithin with the oil removed, so both are almost entirely phospholipids. Granules are larger pieces that you sprinkle or chew. Powder is finer and blends into drinks, batters and dry mixes more easily. One catch in Australia: almost all the lecithin granules on supermarket and pharmacy shelves are soy, not sunflower.
What are sunflower lecithin granules?
Lecithin starts as a sticky, oily gum separated during seed oil processing. To make granules or powder, the oil is removed and the remaining phospholipids are dried. What is left is very concentrated: de-oiled lecithin is typically 95 to 97% phospholipids or more.1 Granules are that material in coarse, free-flowing pieces.
How granules compare with liquid lecithin
Liquid lecithin is the gum before the oil is removed. By specification it is at least 62% phospholipids, and in one analysis the liquid form held around 37% oil compared with about 3% after de-oiling.1,2 That is why liquid lecithin is thick and oily, and why granules and powder are the concentrated forms.
Sunflower lecithin granules vs powder
| Granules | Powder | |
|---|---|---|
| Oil removed | Yes | Yes |
| Texture | Coarse, crunchy pieces | Fine powder |
| Mixing into drinks | Slow, can sit on top or settle | Disperses easily |
| Baking and dry mixes | Uneven unless ground | Whisks straight into flour |
| Sprinkling on food | Good, adds a little crunch | Works, less noticeable |
| Usual source in Australian supermarkets | Mostly soy | Sunflower is more common in health stores |
Why most lecithin granules in Australia are soy
Soy lecithin is cheaper and produced in larger volumes, so it dominates the supermarket and pharmacy aisle. When we checked the major supermarkets, the lecithin granules on offer were soy. If you are avoiding soy, read the label: in Australia soy must be declared as an allergen, and soy lecithin has no exemption.3
Which should you buy?
- Choose powder if you want to stir it into a smoothie, shake, coffee or yoghurt, or use it in baking. It mixes in without clumps. See our guide to sunflower lecithin for baking.
- Choose granules if you like sprinkling something over cereal or muesli and do not mind the texture.
- Either way, check the source. If the label says soy, it is soy.
Can you turn granules into powder?
Yes, a spice grinder will break them down, but lecithin is slightly sticky and can clump as it warms. Buying powder is easier.
Our sunflower lecithin
Ours is sunflower lecithin powder, non-GMO and independently tested for glyphosate, with nothing else added. A rounded teaspoon is one 2.5 g serve, and each 250 g jar holds 100 serves. Each serve contains about 625 mg of phosphatidylcholine, one of the main phospholipids in lecithin. You can buy sunflower lecithin powder here. If you are still choosing between forms, our guide to sunflower lecithin as an emulsifier explains what lecithin actually does.
Frequently asked questions
Are lecithin granules and powder the same thing?
Nearly. Both are lecithin with the oil removed. The difference is particle size, which changes how they mix.
How much powder equals a tablespoon of granules?
Go by weight, not spoons, because granules are less dense. A level tablespoon of granules is often around 7.5 g. Check the serve on your own pack.
Do sunflower lecithin granules taste of anything?
Lecithin has a mild, slightly nutty taste. In a drink or recipe it is barely noticeable at normal amounts.
Is liquid lecithin better than granules?
Not better, different. Liquid lecithin still contains a lot of oil, so you need more of it for the same amount of phospholipid. It suits recipes that already contain fat.
About the author
Grant Jenkins is a director of Propel Health Australia, an Australian, family-owned company, and an Accredited Exercise Physiologist. Every figure quoted for our product in this article is the figure on our printed label.
Disclaimer
This article is general information about lecithin as a food and food ingredient. It is not medical advice. Anyone with a sunflower allergy should avoid sunflower lecithin. Speak to your healthcare provider before starting any new supplement.
References
- USDA Agricultural Marketing Service. Lecithin, de-oiled: Technical Evaluation Report (Handling/Processing). January 2023.
- AOCS Official Method Ja 4-46, acetone insoluble matter in lecithins.
- Food Standards Australia New Zealand. Allergen labelling exemptions.
