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Chocolate-coated seeds Calories
Sweet snack with fiber and unsaturated fats
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (small) of Chocolate-coated seeds (30 g) has 153 calories. That works out to 510 calories per 100 g. It contains 12.9 g of carbs, 3.7 g of protein, 9.4 g of fat and 2.2 g of fiber. Its 0.3 mg of Copper covers 31% of the Daily Value. Its glycemic index is 43 (medium), so it raises blood sugar at a moderate pace.
Chocolate-coated seeds Nutrition Facts
Selected: 1 serving (small) · 30 g
153
KCAL / 30G
Carbs
12.9g
· 5% DV
Protein
3.7g
· 7% DV
Fat
9.4g
· 12% DV
Fiber
2.2g
· 8% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 34% · Protein 10% · Fat 56%
Chocolate-coated seeds nutrition facts table · 1 serving (small) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 153 kcal | |
| Total fat | 9.4 g | 12% |
| Saturated fat | 2.82 g | 14% |
| Trans fat | 0.02 g | |
| Sodium | 32 mg | 1% |
| Total carbohydrate | 12.9 g | 5% |
| Fiber | 2.2 g | 8% |
| Protein | 3.7 g | 7% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Small Serving of Chocolate-coated seeds?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (small) | 30 g | 153 kcal |
| 1 tablespoon (thin) | 12 g | 61 kcal |
| 1 ounce (small) | 28 g | 143 kcal |
| 1 pack (mini) | 40 g | 204 kcal |
| 1 cup (half) | 55 g | 281 kcal |
| 1 pack (medium) | 70 g | 357 kcal |
| 100 g | 100 g | 510 kcal |
| 1 cup (whole) | 110 g | 561 kcal |
Calculated from 510 calories per 100 g.
Frequently Asked Questions About Chocolate-coated seeds
What are chocolate-coated seeds?
Chocolate-coated seeds are edible seeds covered in a layer of chocolate, making a crunchy sweet snack. The seed and chocolate can vary by product, so the name does not refer to one fixed recipe.
What seeds are used in chocolate-coated seeds?
Chocolate-coated seeds may use sunflower kernels, pumpkin seeds, or other edible seeds. There is no single standard variety, so check the ingredient list if you want to know which seed a particular product contains.
How are chocolate-coated seeds made?
Chocolate-coated seeds are made by coating edible seeds with melted chocolate and letting the coating set. Some makers build up the shell in several thin layers, so the thickness and texture differ between products.
Can you make chocolate-coated seeds at home?
Yes, you can make chocolate-coated seeds at home. Stir shelled edible seeds into melted chocolate, spread small clusters on baking paper, and let them set in a cool place before storing them in a sealed container.
Are chocolate-coated seeds healthy?
Chocolate-coated seeds provide fiber and unsaturated fats from the seeds, but the chocolate adds sugar and energy. They can be a satisfying sweet snack, though their nutritional benefits do not make them a food to eat without limits.
Do chocolate-coated seeds cause weight gain?
Chocolate-coated seeds do not cause weight gain by themselves, but frequent large portions can add substantially to your overall energy intake. Keeping the serving small makes it easier to enjoy them as a treat.
Are the seeds in chocolate-coated seeds shelled?
Usually, chocolate-coated seeds are made with edible kernels rather than hard outer shells. Products can differ, however, so avoid eating any hard shell pieces and check the package if the seed is not obvious.
How should you store chocolate-coated seeds?
Store chocolate-coated seeds in a sealed container in a cool, dry place, away from direct sunlight. Heat can melt the coating; if you refrigerate them, keep the container closed to prevent moisture and odors from affecting the chocolate.
Why do chocolate-coated seeds sometimes turn white?
A white film on chocolate-coated seeds is usually fat or sugar that has moved to the chocolate’s surface after temperature changes. It is often a cosmetic change, but discard the product if its smell or texture seems spoiled.
Can dogs eat chocolate-coated seeds?
No, do not give chocolate-coated seeds to dogs. Chocolate can be toxic to dogs, and the seeds and added ingredients may also upset their stomach; contact a veterinarian promptly if your dog has eaten chocolate.
Chocolate-coated seeds Vitamins & Minerals
Vitamins
Vitamin E
3.06mg · 20% DV
B3
1.14mg · 7% DV
B1
0.07mg · 6% DV
Biotin
1.8µg · 6% DV
Minerals
Copper
0.28mg · 31% DV
Selenium
13µg · 24% DV
Manganese
0.47mg · 20% DV
Phosphorus
137mg · 20% DV
Potassium ⭐
153mg · 5% DV
Sodium
32mg · 1% DV
Chocolate-coated seeds Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Chocolate-coated seeds
To burn the 153 calories in 1 serving (small) (30 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.
What is Chocolate-coated seeds?
Chocolate-coated seeds are a sweet snack made by covering edible seed kernels—commonly sunflower seeds—with chocolate. The coating brings sweetness and a smooth or crisp bite, while the seeds add a lightly toasted, nutty flavour. They are eaten by the handful as a confectionery snack and can be served with coffee or tea, added to a snack bowl, or sprinkled over yoghurt or desserts.
They combine the energy-dense character of chocolate with fibre and unsaturated fats from the seeds; a 100 g portion provides 7.3 g of fibre. Since they are easy to nibble on, serve a small portion alongside fresh fruit for a more varied snack.
How Nutritious Is Chocolate-coated seeds?
Nutrient density
Medium
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
Medium
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.
Is Chocolate-coated seeds 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 Chocolate-coated seeds Contain Allergens?
Contains these allergens:
Which Diets Is Chocolate-coated seeds Good For?
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
— Not suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Chocolate-coated seeds Fat Profile
SATURATED
2.82g
MONOUNSATURATED
2.73g
POLYUNSATURATED
3.93g
Omega 6:3 ratio 192:1
Above the ideal 4:1 (192:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.