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Crispy coated sunflower kernels Calories
Crunchy coated sunflower seed snack
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Crispy coated sunflower kernels (30 g) has 164 calories. That works out to 545 calories per 100 g. It contains 8.5 g of carbs, 5 g of protein, 11.9 g of fat and 1.9 g of fiber. Its 5.6 mg of Vitamin E covers 37% of the Daily Value. Its glycemic index is 45 (low), so it raises blood sugar slowly.
Crispy coated sunflower kernels Nutrition Facts
Selected: 1 serving (medium) · 30 g
164
KCAL / 30G
Carbs
8.5g
· 3% DV
Protein
5g
· 10% DV
Fat
11.9g
· 15% DV
Fiber
1.9g
· 7% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 21% · Protein 12% · Fat 67%
Crispy coated sunflower kernels nutrition facts table · 1 serving (medium) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 164 kcal | |
| Total fat | 11.9 g | 15% |
| Saturated fat | 1.38 g | 7% |
| Trans fat | 0.02 g | |
| Sodium | 96 mg | 4% |
| Total carbohydrate | 8.5 g | 3% |
| Fiber | 1.9 g | 7% |
| Protein | 5 g | 10% |
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 Serving of Crispy coated sunflower kernels?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 30 g | 164 kcal |
| 1 tablespoon (small) | 10 g | 55 kcal |
| 2 tablespoon (medium) | 20 g | 109 kcal |
| 1 piece (small) | 35 g | 191 kcal |
| 1 pack (mini) | 40 g | 218 kcal |
| 1 serving (large) | 50 g | 273 kcal |
| 1 pack (small) | 60 g | 327 kcal |
| 1 cup (whole) | 85 g | 463 kcal |
| 100 g | 100 g | 545 kcal |
Calculated from 545 calories per 100 g.
Frequently Asked Questions About Crispy coated sunflower kernels
Are crispy coated sunflower kernels healthy?
Crispy coated sunflower kernels provide the nutrients of sunflower seeds, but the outer coating makes them different from plain kernels. It may add flour or starch, oil, salt, or sugar, so they are best treated as a snack rather than a substitute for plain seeds.
What is the coating on crispy coated sunflower kernels made of?
The coating on crispy coated sunflower kernels is commonly made with ingredients such as flour or starch, seasonings, and sometimes oil or sweeteners. Recipes vary by product, so the crunchy shell can be savory, spicy, or sweet.
How are crispy coated sunflower kernels made?
Crispy coated sunflower kernels are made by covering the kernels with a seasoned coating and then baking or frying them until crisp. That makes them a processed snack, rather than simply raw sunflower kernels; the exact method varies between products.
Can you put crispy coated sunflower kernels on a salad?
Yes, crispy coated sunflower kernels can add crunch to a salad. Sprinkle them on just before serving, since dressing and moisture soften the coating; their bold seasoning may also affect how much salt or other dressing the salad needs.
Can you make crispy coated sunflower kernels at home?
Yes, you can make crispy coated sunflower kernels at home by tossing the kernels with a small amount of binder and a seasoned flour or starch mixture, then baking until crisp. Spread them in a single layer so the coating dries evenly.
Why are crispy coated sunflower kernels so crunchy?
Crispy coated sunflower kernels get their crunch from a dry outer layer that firms up during baking or frying. If the package is left open or the kernels sit against moist food, that coating absorbs moisture and loses its crisp texture.
Are crispy coated sunflower kernels roasted?
Crispy coated sunflower kernels are usually baked or fried to set the coating, so they are not the same as raw sunflower kernels. The precise process differs between products, but they are generally ready to eat straight from the package.
Do crispy coated sunflower kernels cause weight gain?
Crispy coated sunflower kernels do not cause weight gain on their own, but their crunchy coating can make them easy to keep eating. The seeds and coating both contribute energy, so serving some in a bowl rather than eating from the bag helps with portion control.
How should you store crispy coated sunflower kernels after opening?
Store crispy coated sunflower kernels in an airtight container in a cool, dry place after opening. Keeping moisture out preserves the crunch, while prolonged exposure to air can make the coating stale and the sunflower seed oils taste rancid.
Can crispy coated sunflower kernels be used in baking?
Yes, crispy coated sunflower kernels can be used as a crunchy topping for breads, savory muffins, or baked vegetables. Add them near the end of preparation or on top before baking, since long baking can darken the coating and dull its seasoning.
Crispy coated sunflower kernels Vitamins & Minerals
Vitamins
Vitamin E
5.55mg · 37% DV
B1
0.27mg · 23% DV
B6
0.2mg · 12% DV
B3
1.74mg · 11% DV
Minerals
Copper
0.27mg · 30% DV
Manganese
0.51mg · 22% DV
Phosphorus
129mg · 18% DV
Selenium
9.6µg · 17% DV
Potassium ⭐
156mg · 5% DV
Sodium
96mg · 4% DV
Crispy coated sunflower kernels Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Crispy coated sunflower kernels
To burn the 164 calories in 1 serving (medium) (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 Crispy coated sunflower kernels?
Crispy coated sunflower kernels are sunflower seeds covered in a crunchy outer layer, with the coating and seasoning varying by product. Their nutty, gently savoury seed flavour comes through beneath the crisp bite, making them an easy grab-and-eat snack.
They are commonly eaten by the handful on their own, served in a bowl to share, or added to a snack spread alongside drinks. The kernels contribute fat and protein, while the coating adds carbohydrates, so this is a fairly energy-dense choice rather than a light nibble. For a more balanced snack, pair a modest portion with fresh fruit or vegetables; they can also add crunch to a simple salad.
How Nutritious Is Crispy coated sunflower kernels?
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 Crispy coated sunflower kernels 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 Crispy coated sunflower kernels Contain Allergens?
Contains these allergens:
Which Diets Is Crispy coated sunflower kernels Good For?
Vegan
✓ 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
Crispy coated sunflower kernels Fat Profile
SATURATED
1.38g
MONOUNSATURATED
3.72g
POLYUNSATURATED
5.73g
Omega 6:3 ratio 277.5:1
Above the ideal 4:1 (277.5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.