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Sunflower Seed Cookie Calories
Crunchy cookie enriched with sunflower seeds
CALORIES
GI
POTASSIUM
FIBER
Quick answer
1 piece (medium) of Sunflower Seed Cookie (25 g) has 123 calories. That works out to 490 calories per 100 g. It contains 14 g of carbs, 2 g of protein, 6.5 g of fat and 0.9 g of fiber. Its 1.8 mg of Vitamin E covers 12% of the Daily Value. Its glycemic index is 60 (medium), so it raises blood sugar at a moderate pace.
What is Sunflower Seed Cookie?
Sunflower Seed Cookie is a sweet biscuit made from cookie dough, usually with sunflower kernels mixed in or scattered over the top. It is a home-baking and bakery variation rather than a dish with one clearly established place of origin; sunflower seeds add a distinctive crunch to a familiar cookie format.
The baked cookie is mildly sweet, with a tender or crisp crumb and a nutty, lightly toasted bite from the seeds. It works well with tea or coffee as an everyday snack, whether served at home or picked up from a bakery. It is mainly a carbohydrate- and fat-rich treat, with the seeds contributing some protein and fibre. For a lighter snack, enjoy one alongside fruit or an unsweetened drink.
Sunflower Seed Cookie Nutrition Facts
Selected: 100 g
490
KCAL / 100G
Carbs
56g
· 20% DV
Protein
8g
· 16% DV
Fat
26g
· 33% DV
Fiber
3.5g
· 13% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 46% · Protein 7% · Fat 47%
Sunflower Seed Cookie Vitamins & Minerals
Vitamins
Vitamin E
7.2mg · 48% DV
B1
0.22mg · 18% DV
Biotin
4µg · 13% DV
B3
1.4mg · 9% DV
Minerals
Manganese
1mg · 43% DV
Phosphorus
110mg · 16% DV
Magnesium
65mg · 15% DV
Selenium
7µg · 13% DV
How Nutritious Is Sunflower Seed Cookie?
Nutrient density
Low
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Low
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Sunflower Seed Cookie Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Sunflower Seed Cookie
To burn the 490 calories in 100 g:
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
Is Sunflower Seed Cookie Processed?
NOVA 3
Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Sunflower Seed Cookie Contain Allergens?
Contains these allergens:
Which Diets Is Sunflower Seed Cookie Good For?
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
— Not suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Sunflower Seed Cookie Fat Profile
SATURATED
4.2g
MONOUNSATURATED
8.7g
POLYUNSATURATED
10.2g
Omega 6:3 ratio 150:1
Above the ideal 4:1 (150:1).
Compare Sunflower Seed Cookie
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Frequently Asked Questions About Sunflower Seed Cookie
What is in a sunflower seed cookie?
A sunflower seed cookie usually contains flour, butter or another fat, sugar, egg, and shelled sunflower seeds. Some recipes add vanilla or a leavening agent, while others use seeds only as a topping.
How do you make sunflower seed cookies?
To make sunflower seed cookies, mix the fat and sugar, add the egg, then stir in the dry ingredients and sunflower seeds. Shape the dough, place extra seeds on top, and bake until golden.
Can you make sunflower seed cookies with salted sunflower seeds?
Yes, salted sunflower seeds work in sunflower seed cookies, but reduce or omit any salt in the dough. Shelled seeds are easiest to mix in and make the finished cookies more comfortable to bite.
Do sunflower seeds need to be toasted before baking sunflower seed cookies?
No, sunflower seeds do not need to be toasted before baking sunflower seed cookies. Toasting them first gives a nuttier flavor, but the seeds will also toast in the oven, so watch the topping to prevent it from darkening too much.
Why do sunflower seed cookies spread in the oven?
Sunflower seed cookies often spread when the dough is too warm, contains too much fat, or has too little flour. Chill the shaped dough before baking and leave space between cookies on the tray.
How do you keep sunflower seeds from falling off cookies?
Press the sunflower seeds gently into the surface of each cookie before baking. For a firmer hold, brush the tops with a little beaten egg white first; loose seeds can otherwise fall off during baking or handling.
Can you use oil instead of butter in sunflower seed cookies?
Yes, oil can replace butter in sunflower seed cookies, but the texture and flavor will change. Butter helps create a richer taste and a tender crumb, while oil can make the cookies softer and less structured.
Can you freeze sunflower seed cookies?
Yes, baked sunflower seed cookies freeze well when fully cooled and packed in an airtight container. Thaw them at room temperature, then briefly warm them in the oven if you want to bring back some crispness.
How do you keep sunflower seed cookies crisp?
Let sunflower seed cookies cool completely before storing them in an airtight container in a cool, dry place. Trapping warmth or moisture in the container softens them; a brief reheat can help restore their crisp texture.
Are sunflower seed cookies healthy?
Sunflower seed cookies provide some nutrients from the seeds, but they are still sweet baked treats made with ingredients such as flour, fat, and sugar. The seeds add flavor and texture, but do not make the cookies a low-sugar food.
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Nutrition data compiled from USDA FoodData Central and scientific sources.