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Healthy salty snack Calories
Fiber- and plant-protein-rich savory snack
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Healthy salty snack (30 g) has 117 calories. That works out to 390 calories per 100 g. It contains 16.5 g of carbs, 4.8 g of protein, 3.6 g of fat and 3.6 g of fiber. Its 0.2 mg of Copper covers 21% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.
Healthy salty snack Nutrition Facts
Selected: 1 serving (medium) · 30 g
117
KCAL / 30G
Carbs
16.5g
· 6% DV
Protein
4.8g
· 10% DV
Fat
3.6g
· 5% DV
Fiber
3.6g
· 13% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 56% · Protein 16% · Fat 28%
Healthy salty snack nutrition facts table · 1 serving (medium) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 117 kcal | |
| Total fat | 3.6 g | 5% |
| Saturated fat | 0.42 g | 2% |
| Trans fat | 0 g | |
| Sodium | 195 mg | 8% |
| Total carbohydrate | 16.5 g | 6% |
| Fiber | 3.6 g | 13% |
| Protein | 4.8 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 Healthy salty snack?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 30 g | 117 kcal |
| 1 tablespoon (small) | 12 g | 47 kcal |
| 1 pack (mini) | 20 g | 78 kcal |
| 1 cup (large) | 45 g | 176 kcal |
| 1 pack (large) | 50 g | 195 kcal |
| 1 serving (extra large) | 75 g | 293 kcal |
| 100 g | 100 g | 390 kcal |
Calculated from 390 calories per 100 g.
Frequently Asked Questions About Healthy salty snack
What makes a healthy salty snack different from ordinary salty snacks?
A healthy salty snack is intended to pair a savory taste with useful nutrients such as plant protein and fibre. This particular item is classified as processed, so it is not the same as an unprocessed whole food; its exact ingredients are not specified here.
Can a healthy salty snack replace crisps when I want something crunchy?
Yes, a healthy salty snack can be an alternative when you want something savoury and crunchy. The texture and ingredients vary by product, so it may not taste exactly like crisps; enjoy a portion as a snack rather than treating it as a meal.
Is a healthy salty snack useful for weight loss?
A healthy salty snack may help bridge the gap between meals because fibre and plant protein can contribute to fullness. It does not cause weight loss on its own, and eating larger or frequent portions can work against a calorie deficit.
Does a healthy salty snack contain too much sodium?
Not necessarily; the phrase “salty snack” does not reveal how much sodium this product contains. Sodium levels depend on the recipe and processing, so anyone following a sodium limit for blood pressure or another condition should check the product’s nutrition information.
How is a healthy salty snack made?
A healthy salty snack can be made by seasoning plant-based ingredients and preparing them for a convenient, shelf-stable or ready-to-eat form. This product is classified as processed, but the specific method and ingredients are not provided, so a precise recipe cannot be assumed.
What can I eat with a healthy salty snack to make it more filling?
Pair a healthy salty snack with a fresh fruit or vegetables and, if you want a more substantial mini-meal, a protein-rich food such as hummus. These additions make the eating occasion more varied without relying on a larger serving of the snack.
Is a healthy salty snack a good choice before a workout?
A healthy salty snack can work before a workout if you want a small savoury bite and already know it sits comfortably with you. For a longer or demanding session, it may not provide all the fuel you need, so pair it with a suitable carbohydrate source.
How should I keep a healthy salty snack crisp after opening?
Keep a healthy salty snack sealed in an airtight container in a cool, dry place after opening. Moisture is the main reason crisp snacks go soft; follow any storage directions on the package if they differ.
Can children take a healthy salty snack to school?
Yes, a healthy salty snack can go in a school lunch, but consider its saltiness and the child’s age. For young children, avoid hard pieces that could pose a choking risk, and offer water alongside a salty snack.
Is a healthy salty snack a good late-night snack?
A healthy salty snack can be eaten in the evening if you are hungry, but its salty taste may make you thirsty. Keep the serving modest, drink water, and avoid making it a routine substitute for a satisfying dinner.
Healthy salty snack Vitamins & Minerals
Vitamins
Folate
36µg · 9% DV
B1
0.1mg · 8% DV
B6
0.1mg · 6% DV
Vitamin E
0.66mg · 4% DV
Minerals
Copper
0.19mg · 21% DV
Manganese
0.41mg · 18% DV
Phosphorus
93mg · 13% DV
Magnesium
38mg · 9% DV
Sodium
195mg · 8% DV
Potassium ⭐
186mg · 5% DV
Healthy salty snack Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Healthy salty snack
To burn the 117 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 Healthy salty snack?
Healthy salty snack is a broad name for savoury, ready-to-eat bites rather than one traditional dish. Depending on the product, it may use ingredients such as pulses, seeds or grains, and can range from crisp baked pieces to roasted mixes; the exact recipe varies.
It works as a between-meal nibble, a lunchbox addition or something to serve alongside tea or drinks. Its savoury, crunchy character pairs well with fresh vegetables or a plain dip. With 12 g of fibre and 16 g of protein per 100 g, it offers a notably fibre- and plant-protein-rich option. Serve a modest portion if you are keeping an eye on salt or energy intake, and check the ingredient list since products under this broad name can differ considerably.
How Nutritious Is Healthy salty snack?
Nutrient density
High
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 Healthy salty snack 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 Healthy salty snack Contain Allergens?
No known major allergens
Which Diets Is Healthy salty snack 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
Healthy salty snack Fat Profile
SATURATED
0.42g
MONOUNSATURATED
1.56g
POLYUNSATURATED
1.23g
Omega 6:3 ratio 57:1
Above the ideal 4:1 (57:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.