Those who know the joys of a peanut butter and jelly sandwich or peanut butter cups empathize with those who can’t have them.

But everyone can have sunflower butter!

Sunflower butter is a smooth spread that looks and tastes almost identical to peanut butter. It’s made from sunflower seeds and is completely peanut- and tree nut-free.

It’s healthier than PB, with one-third less saturated fat and 27% of a day’s recommended allowance of vitamin E, along with a much higher iron and fiber content (but 25% less protein).

In jars, it’s available in the same variations as peanut butter: creamy, crunchy, natural, organic, unsweetened, even individual snack-size packs. Sunflower butter is also an ingredient in snack foods that previously relied on peanut butter, including energy bars, granola bars and peanut butter cups.

Sun Cups are chocolate cups filled with sunflower butter instead of PB. They’re made by Seth Ellis Chocolatier in Boulder, Colorado.

They resemble Reese’s peanut butter cups, with a similar flavor (there’s just a hint of sunflower seed tanginess).

How Sun Cups Differ From Peanut Butter Cups