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Protein Crunch Calories
High-protein crunchy cereal/snack product
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Protein Crunch (40 g) has 164 calories. That works out to 410 calories per 100 g. It contains 16.8 g of carbs, 12 g of protein, 4.8 g of fat and 3.2 g of fiber. Its 0.4 mg of Manganese covers 19% of the Daily Value. Its glycemic index is 45 (low), so it raises blood sugar slowly.
Protein Crunch Nutrition Facts
Selected: 1 serving (medium) · 40 g
164
KCAL / 40G
Carbs
16.8g
· 6% DV
Protein
12g
· 24% DV
Fat
4.8g
· 6% DV
Fiber
3.2g
· 11% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 42% · Protein 30% · Fat 28%
Protein Crunch nutrition facts table · 1 serving (medium) (40 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 164 kcal | |
| Total fat | 4.8 g | 6% |
| Saturated fat | 0.72 g | 4% |
| Trans fat | 0.02 g | |
| Sodium | 128 mg | 6% |
| Total carbohydrate | 16.8 g | 6% |
| Fiber | 3.2 g | 11% |
| Protein | 12 g | 24% |
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 Protein Crunch?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 40 g | 164 kcal |
| 1 tablespoon (shredded) | 10 g | 41 kcal |
| 1 serving (small) | 30 g | 123 kcal |
| 1 cup (medium) | 35 g | 144 kcal |
| 1 pack (mini) | 45 g | 185 kcal |
| 1 serving (large) | 60 g | 246 kcal |
| 2 cup (double) | 70 g | 287 kcal |
| 1 pack (double) | 90 g | 369 kcal |
| 100 g | 100 g | 410 kcal |
Calculated from 410 calories per 100 g.
Frequently Asked Questions About Protein Crunch
Is Protein Crunch a cereal or a snack?
Protein Crunch can be used as either: it is a crunchy, high-protein cereal-style product that also works as a snack. Eat it straight from the pack or add it to a bowl with other foods.
Can you put Protein Crunch in a smoothie?
Yes, you can sprinkle Protein Crunch over a smoothie or blend it in. Blending softens the crunchy pieces, so add it as a topping if you want to keep their texture.
Does Protein Crunch need to be cooked?
No, Protein Crunch is ready to eat as a crunchy cereal or snack. You can add it to a bowl without cooking; heating it in liquid will soften its texture.
Is Protein Crunch good for weight loss?
Protein Crunch does not cause weight loss by itself. Its protein and fibre can help make a snack more filling, but it is energy-dense, so a large serving can add substantially to a meal.
Will Protein Crunch keep you full?
Protein Crunch may help with fullness because it contains protein and fibre. Eating it with yogurt or milk can make a more substantial snack than having a small handful on its own.
What is Protein Crunch made of?
Protein Crunch is a crunchy, protein-rich cereal or snack, but the base ingredients and protein sources vary by product. The name alone does not identify a single recipe or ingredient list.
Can you eat Protein Crunch with milk?
Yes, Protein Crunch can be eaten with milk like a breakfast cereal. Add it just before eating if you prefer it crisp, because the pieces soften as they sit in the bowl.
How should you store Protein Crunch after opening?
Store Protein Crunch in a cool, dry place and seal the pack tightly after opening. Keeping moisture out helps preserve its crunch; transfer it to an airtight container if the original pack will not close.
Is Protein Crunch a good post-workout snack?
Yes, Protein Crunch can be a convenient post-workout snack because it provides protein. If you need a fuller recovery meal, pair it with fruit or another food rather than relying on the cereal alone.
Can Protein Crunch replace breakfast?
Protein Crunch can be part of breakfast, but it may not make a varied breakfast on its own. Pair it with milk or yogurt and fruit to add variety and make the meal more substantial.
Protein Crunch Vitamins & Minerals
Vitamins
B12
0.32µg · 13% DV
B2
0.16mg · 12% DV
B1
0.14mg · 12% DV
B3
1.8mg · 11% DV
Minerals
Manganese
0.44mg · 19% DV
Phosphorus
128mg · 18% DV
Copper
0.11mg · 12% DV
Selenium
5.6µg · 10% DV
Sodium
128mg · 6% DV
Potassium ⭐
112mg · 3% DV
Protein Crunch Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Protein Crunch
To burn the 164 calories in 1 serving (medium) (40 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 Protein Crunch?
Protein Crunch is a crunchy, protein-enriched cereal or snack product. The exact grains and protein sources vary by brand, so check the pack if you want to know what a particular version contains. Its crisp texture makes it different from a conventional breakfast cereal, and it can work as either a quick bite or part of a meal.
Serve it with milk or yoghurt for breakfast, scatter it over fruit, or enjoy it by the handful as a snack. It provides 30 g of protein per 100 g, though a usual 40 g serving is more practical than eating by weightless handfuls. Pair it with fresh fruit for extra variety, and check the label for added sweetness if that matters to you.
How Nutritious Is Protein Crunch?
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
High
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 Protein Crunch 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 Protein Crunch Contain Allergens?
Contains these allergens:
Which Diets Is Protein Crunch Good For?
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
Protein Crunch Fat Profile
SATURATED
0.72g
MONOUNSATURATED
1.24g
POLYUNSATURATED
1.52g
Omega 6:3 ratio 27.2:1
Above the ideal 4:1 (27.2:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.