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Crunchy confection high in sugar and fat
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 piece (small) of Krukan (20 g) has 105 calories. That works out to 525 calories per 100 g. It contains 11.6 g of carbs, 1.5 g of protein, 6 g of fat and 0.7 g of fiber. Its 0.1 mg of Copper covers 8% of the Daily Value. Its glycemic index is 65 (high), so it raises blood sugar quickly.
Selected: 1 piece (small) · 20 g
105
KCAL / 20G
Carbs
11.6g
· 4% DV
Protein
1.5g
· 3% DV
Fat
6g
· 8% DV
Fiber
0.7g
· 3% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 44% · Protein 6% · Fat 50%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 105 kcal | |
| Total fat | 6 g | 8% |
| Saturated fat | 1.9 g | 10% |
| Trans fat | 0.02 g | |
| Sodium | 22 mg | 1% |
| Total carbohydrate | 11.6 g | 4% |
| Fiber | 0.7 g | 3% |
| Protein | 1.5 g | 3% |
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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| Serving | Amount | Calories |
|---|---|---|
| 1 piece (small) | 20 g | 105 kcal |
| 1 piece (mini) | 10 g | 53 kcal |
| 1 piece (medium) | 30 g | 158 kcal |
| 1 serving (medium) | 35 g | 184 kcal |
| 2 piece (double) | 40 g | 210 kcal |
| 1 piece (large) | 45 g | 236 kcal |
| 1 pack (small) | 50 g | 263 kcal |
| 3 piece (triple) | 60 g | 315 kcal |
| 100 g | 100 g | 525 kcal |
Calculated from 525 calories per 100 g.
Krukan is a crunchy confection made by coating nuts with caramelized sugar and letting the mixture set. Recipes commonly use nuts such as hazelnuts, almonds, or pistachios, so the exact flavour and texture vary.
To make Krukan, heat sugar until it melts and turns amber, stir in the nuts, then spread the mixture in a thin layer on baking paper to cool. Hot caramel can cause serious burns, so avoid touching or tasting it before it sets.
Krukan tastes bitter when the caramel is heated too long and the sugar burns. Take the pan off the heat once the caramel reaches an amber colour; it can continue darkening from residual heat.
Keep Krukan in a tightly sealed, dry container at room temperature, away from steam and humid air. Moisture makes the caramel tacky and soft, so add Krukan to cakes or other moist desserts just before serving.
You can freeze Krukan in an airtight container, but moisture during thawing may make the caramel sticky and reduce its crunch. For the best texture, store it sealed in a cool, dry place and use it before freezing becomes necessary.
Yes, Krukan can be made with hazelnuts, almonds, pistachios, or other nuts that hold their shape in caramel. Changing the nuts changes the flavour, and mixing varieties makes the finished confection less uniform in taste.
Krukan is often broken into shards or crumbs and sprinkled over ice cream, cakes, and puddings for a crunchy topping. Add it shortly before serving, since contact with moisture softens the caramel.
Not always. Krukan usually refers to a crisp slab or shards of caramel-coated nuts, while praline can mean either caramelized nuts or a finely ground nut-and-sugar paste, depending on the recipe and region.
Krukan is a concentrated sweet, so eating it often or in large amounts can add substantial energy to your diet. A small piece is easier to fit into a balanced eating pattern than repeated handfuls.
Krukan contains caramelized sugar, which can raise blood glucose; how it fits depends on your individual meal plan and medication. If you have diabetes, ask your doctor or dietitian how to account for a portion.
Vitamins
Vitamin E
0.84mg · 6% DV
Biotin
1µg · 3% DV
B2
0.02mg · 2% DV
B1
0.02mg · 2% DV
Minerals
Copper
0.07mg · 8% DV
Manganese
0.17mg · 7% DV
Phosphorus
36mg · 5% DV
Magnesium
19mg · 5% DV
Potassium ⭐
50mg · 1% DV
Sodium
22mg · 1% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 105 calories in 1 piece (small) (20 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.
Krukan is a crunchy, brittle-style confection made by combining caramelised sugar with nuts. The exact nuts can vary by recipe; once the mixture cools and hardens, it is broken into pieces. It is best known for its crisp snap and sweet, toasted-nut flavour.
Enjoy it on its own with coffee or tea, or crumble a little over ice cream or plain yoghurt for added crunch. Krukan is concentrated in sugar and fat rather than a substantial source of protein; it provides 525 kcal per 100 g. A small piece makes a satisfying sweet bite, especially alongside an unsweetened drink.
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.
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.
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.
Contains these allergens:
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
SATURATED
1.9g
MONOUNSATURATED
2.84g
POLYUNSATURATED
1.62g
Omega 6:3 ratio 156:1
Above the ideal 4:1 (156:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.