Sunflower Lecithin Powder vs Capsules: Which Gives You More?
More on: Supplement Buyer's Guides · Sunflower Lecithin Guides
TL;DR: On sunflower lecithin powder vs capsules, powder gives you more: the oil is removed, so one rounded teaspoon of ours carries about 625 mg of phosphatidylcholine, roughly the amount in three to four soft gels. The pharmacy capsules we checked were soy in a gelatin shell. Capsules win on convenience, but Propel Health's Sunflower Lecithin powder gives you more per serve and lets you adjust the amount.
Sunflower lecithin capsules and sunflower lecithin powder both deliver lecithin, but what is actually inside each one is quite different, and it is worth knowing before you compare prices.
Short answer: most lecithin capsules sold in Australia are 1200 mg soft gels, and most of those are soy, not sunflower. A soft gel holds liquid lecithin, which carries oil, so a 1200 mg capsule is not 1200 mg of phospholipids. Powder has the oil removed, so a teaspoon is more concentrated, and you can adjust the amount. Capsules win on convenience and taste.
What is inside sunflower lecithin capsules?
Lecithin capsules are usually soft gels: a gelatin shell filled with liquid lecithin. Liquid lecithin is the oily form, at least 62% phospholipids by specification, and the sunflower soft gels we looked at list an added carrier oil, such as olive or sunflower oil.1,2
One sunflower lecithin soft gel sold in Australia lists 1200 mg of lecithin with 180 mg of phosphatidylcholine per capsule, on its own label.
Most lecithin capsules in Australia are soy
The big pharmacy brands sell 1200 mg lecithin capsules, and the ones we checked are made from soy. Sunflower lecithin soft gels are available, but mostly as imported brands online. If you are buying capsules to avoid soy, read the ingredient list: in Australia soy must be declared as an allergen.3
Sunflower lecithin powder vs capsules, side by side
| Capsules (soft gels) | Powder | |
|---|---|---|
| Form of lecithin | Liquid, with oil | De-oiled, concentrated |
| Typical amount per unit | 1200 mg per capsule | 2.5 g per rounded teaspoon (ours) |
| Phosphatidylcholine | 180 mg per capsule (one sunflower brand's label) | About 625 mg per serve (our label) |
| Usual source in pharmacies | Soy | Sunflower in health stores |
| Shell | Gelatin, usually not vegan | None |
| Adjustable amount | In whole capsules only | Any amount |
| Taste | None | Mild, nutty |
| Best for | Travel, people who dislike powders | Smoothies, food, baking, larger amounts |
On those two labels, one rounded teaspoon of our powder carries roughly the phosphatidylcholine of three to four soft gels. Check your own capsule's label, because brands differ.
When capsules make sense
If you travel a lot, dislike the texture of powders, or only want a small amount, capsules are simple. That is the fair case for them.
When powder makes sense
- You want more lecithin per serve without swallowing a handful of capsules.
- You are avoiding soy or gelatin.
- You want to use it in food: smoothies, yoghurt, dressings or sunflower lecithin for baking.
- You want to work out the cost per gram easily.
Powder travels better than people expect, too: tip a few teaspoons into a small container and stir one into a drink wherever you are. If you are weighing powder against granules as well, see sunflower lecithin granules vs powder.
How to take sunflower lecithin powder
Stir one rounded teaspoon (2.5 g) into a smoothie, shake, yoghurt or breakfast, or follow the serve on your pack. It does not need to be taken at a particular time of day. You can buy sunflower lecithin powder here, delivered Australia wide.
Frequently asked questions
Are sunflower lecithin capsules better than powder?
Not better, more convenient. Powder gives you more lecithin per serve and more control over the amount.
Are lecithin capsules vegan?
Most are not, because soft gel shells are usually gelatin. Check the label for a plant-based shell.
Can I open a lecithin capsule and use the contents?
You can pierce a soft gel, but the contents are an oily liquid, so it is messy. If you want lecithin in food, powder is easier.
Why are most lecithin capsules 1200 mg?
It is simply the standard large soft gel size. The number is the weight of the fill, not the amount of phospholipids in it.
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.
