1 serving (medium) of Gluten-free crackers with sunflower seeds (30 g) has 141 calories. That works out to 470 calories per 100 g. It contains 18.3 g of carbs, 2.1 g of protein, 6.6 g of fat and 1 g of fiber. Its 0.3 mg of Manganese covers 14% of the Daily Value. Its glycemic index is 62 (medium), so it raises blood sugar at a moderate pace.

What is Gluten-free crackers with sunflower seeds?

Gluten-free crackers with sunflower seeds are crisp, savoury crackers made with gluten-free ingredients and topped with sunflower seeds. The exact flour and other ingredients vary by product, but the seeds bring a mild toasted flavour and a little extra crunch. They work as a simple snack or as a base for toppings.

They’re easy to serve with tea or coffee, alongside cheese, dips or sliced vegetables, and can also take the place of bread with a light lunch. Nutritionally, they provide mostly carbohydrates and fat, with more modest amounts of protein and fibre; a 100 g portion has 470 calories. For a more filling snack, pair a few crackers with hummus or another protein-rich dip and fresh vegetables.

Gluten-free crackers with sunflower seeds Nutrition Facts

Selected: 100 g

470

KCAL / 100G

Carbs

61g

· 22% DV

Protein

· 14% DV

Fat

22g

· 28% DV

Fiber

3.3g

· 12% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 52% · Protein 6% · Fat 42%

Gluten-free crackers with sunflower seeds Vitamins & Minerals

Vitamins

0.28mg · 23% DV

Vitamin E

3.1mg · 21% DV

3.2mg · 20% DV

0.22mg · 13% DV

Minerals

Manganese

1mg · 43% DV

Phosphorus

240mg · 34% DV

Sodium

620mg · 27% DV

Magnesium

92mg · 22% DV

How Nutritious Is Gluten-free crackers with sunflower seeds?

Nutrient density

Low

34/ 100

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

27/ 100

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.

Gluten-free crackers with sunflower seeds Glycemic Index

GLYCEMIC INDEX

Medium

0 Low5570100

GLYCEMIC LOAD

39.1

High

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Gluten-free crackers with sunflower seeds

To burn the 470 calories in 100 g:

🚶

116min

Walking (5 km/h)

🏃

48min

Running (8 km/h)

🚴

64min

Cycling

🏊

55min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Gluten-free crackers with sunflower 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 Gluten-free crackers with sunflower seeds Contain Allergens?

Contains these allergens:

Gluten free

Dairy free

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame yes

Which Diets Is Gluten-free crackers with sunflower seeds Good For?

Vegan

✓ Suitable

Vegetarian

✓ Suitable

Gluten-Free

✓ Suitable

Dairy-Free

— Not suitable

Mediterranean

✓ Suitable

Paleo

— Not suitable

Whole30

— Not suitable

DASH

— Not suitable

Keto

— Not suitable

Low FODMAP

— Not suitable

Gluten-free crackers with sunflower seeds Fat Profile

SATURATED

2.3g

MONOUNSATURATED

5.6g

POLYUNSATURATED

8.1g

⚖️

Omega 6:3 ratio 90:1

Above the ideal 4:1 (90:1).

Compare Gluten-free crackers with sunflower seeds

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Foods Similar to Gluten-free crackers with sunflower seeds

🧴

Hawthorn Vinegar

18 kcal

🌯

Tantuni

210 kcal

🌯

Chicken Wrap

195 kcal

🍫

Protein Bar

350 kcal

🥟

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290 kcal

🧇

Waffle

291 kcal

🍟

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Frequently Asked Questions About Gluten-free crackers with sunflower seeds

Are gluten-free crackers with sunflower seeds healthy?

They can be a convenient snack, but “gluten-free” does not automatically mean more nutritious. Sunflower seeds add flavor and unsaturated fat; the crackers’ flour, salt and portion size also matter, so pair them with a protein-rich food or vegetables.

What goes well with gluten-free crackers with sunflower seeds?

Try them with hummus, soft cheese, avocado or a bean dip. Their crisp texture works well with creamy toppings, and they can also be served alongside soup instead of bread.

Can people with celiac disease eat gluten-free crackers with sunflower seeds?

Only if the product is made and handled to avoid gluten cross-contact. The words “gluten-free” and the manufacturer’s celiac-safety information matter, since recipes and production practices vary between brands.

Can people with diabetes eat gluten-free crackers with sunflower seeds?

Yes, they can include them while counting the crackers’ carbohydrates as part of their meal or snack. Sunflower seeds do not remove the carbohydrate, so pairing a modest portion with cheese, yogurt or another protein can make the snack more balanced.

Do sunflower seeds make gluten-free crackers more filling?

They can add some staying power because sunflower seeds contain fat and protein, but the amount depends on how many seeds are in the crackers. Pairing them with hummus, cheese or another protein-rich topping will usually make the snack more satisfying.

Can gluten-free crackers with sunflower seeds be used for appetizers?

Yes. Their firm, crisp texture makes them useful as a small canapé base for spreads, cheese or sliced vegetables. Add moist toppings just before serving so the crackers do not soften.

Why do gluten-free crackers with sunflower seeds crumble so easily?

Many gluten-free recipes lack the elastic gluten network that helps wheat crackers hold together, so they can be more brittle. Sunflower seeds may also interrupt the dough’s structure; handle the crackers gently and keep the package protected from crushing.

How should gluten-free crackers with sunflower seeds be stored after opening?

Seal the package tightly or move the crackers to an airtight container, then keep them in a cool, dry cupboard. Exposure to air and humidity makes them lose their crisp texture; refrigeration is usually unnecessary.

Can you make gluten-free crackers with sunflower seeds at home?

Yes. Combine a gluten-free flour blend with sunflower seeds, water, oil and seasonings, roll the dough thinly, score it and bake until crisp. Flour blends absorb liquid differently, so adjust the water until the dough is rollable rather than sticky.

Can children eat gluten-free crackers with sunflower seeds?

Yes, if the child can safely manage crisp, hard foods and has no relevant allergy. For young children, offer an age-appropriate texture and supervise eating, since hard crackers and seeds can pose a choking risk.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 25, 2026