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Seed-coated cookie Calories
Seed-coated cookie with crunchy seed exterior; energy-dense snack
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Seed-coated cookie (22 g) has 108 calories. That works out to 492 calories per 100 g. It contains 12.8 g of carbs, 1.9 g of protein, 5.4 g of fat and 1.1 g of fiber. Its 0.2 mg of Manganese covers 8% of the Daily Value. Its glycemic index is 58 (medium), so it raises blood sugar at a moderate pace.
Seed-coated cookie Nutrition Facts
Selected: 1 piece (medium) · 22 g
108
KCAL / 22G
Carbs
12.8g
· 5% DV
Protein
1.9g
· 4% DV
Fat
5.4g
· 7% DV
Fiber
1.1g
· 4% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 48% · Protein 7% · Fat 45%
Seed-coated cookie nutrition facts table · 1 piece (medium) (22 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 108 kcal | |
| Total fat | 5.4 g | 7% |
| Saturated fat | 1.34 g | 7% |
| Trans fat | 0.03 g | |
| Sodium | 68 mg | 3% |
| Total carbohydrate | 12.8 g | 5% |
| Fiber | 1.1 g | 4% |
| Protein | 1.9 g | 4% |
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 Medium Seed-coated cookie?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 22 g | 108 kcal |
| 1 piece (small) | 12 g | 59 kcal |
| 1 serving (small) | 30 g | 148 kcal |
| 1 piece (large) | 35 g | 172 kcal |
| 2 piece (double) | 44 g | 216 kcal |
| 1 serving (medium) | 55 g | 271 kcal |
| 3 piece (triple) | 66 g | 325 kcal |
| 1 serving (large) | 85 g | 418 kcal |
| 100 g | 100 g | 492 kcal |
Calculated from 492 calories per 100 g.
Frequently Asked Questions About Seed-coated cookie
How do you make a seed-coated cookie?
A seed-coated cookie is made by shaping cookie dough, rolling its surface in seeds, and baking it. A lightly sticky coating, such as egg wash, helps the seeds cling; press them gently into the dough before baking so they stay in place.
What seeds are used on a seed-coated cookie?
A seed-coated cookie is commonly covered with sunflower seeds, though pumpkin seeds, sesame, or a mix can also be used. Choose shelled, unsalted seeds for an easier bite, and use smaller seeds when you want more even coverage.
Why do the seeds fall off a seed-coated cookie?
The seeds fall off a seed-coated cookie when the dough surface is too dry or the seeds are not pressed in. Brush the shaped dough with egg wash or a little milk, then gently press the seeds onto the surface before baking.
How should you store a seed-coated cookie?
Store a seed-coated cookie in an airtight container only after it has cooled completely. Keep the container in a cool, dry place; trapped steam or humid air softens the cookie and takes away the seeds’ crisp texture.
Can you freeze a seed-coated cookie?
Yes, you can freeze a seed-coated cookie after it has cooled. Pack the cookies in a sealed freezer-safe container with layers separated to prevent sticking, thaw them at room temperature, and warm them briefly in the oven if you want to refresh their crispness.
How do you keep a seed-coated cookie crunchy?
To keep a seed-coated cookie crunchy, let it cool fully on a wire rack before storing it. Putting warm cookies in a closed container traps moisture, which softens both the cookie and its crunchy seed coating.
Should the seeds be toasted before making a seed-coated cookie?
No, toasting the seeds first is not necessary for a seed-coated cookie because they roast as the cookie bakes. Pre-toasted seeds give a deeper flavor, but watch the bake closely so the coating does not become overly dark.
Can you use pumpkin seeds on a seed-coated cookie?
Yes, pumpkin seeds work on a seed-coated cookie, especially when they are shelled and unsalted. Their larger size creates a chunkier coating than sesame or sunflower seeds, so press them firmly into the dough to help them stay attached.
What goes well with a seed-coated cookie?
A seed-coated cookie pairs well with tea or coffee as a sweet snack. Its toasted, nutty coating also works alongside fresh fruit or plain yogurt when you want a more substantial snack rather than a cookie on its own.
Can you make a seed-coated cookie without eggs?
Yes, you can make a seed-coated cookie without eggs by using an egg-free cookie dough and brushing the surface with a little milk or plant-based milk to help the seeds stick. The finished texture may differ from an egg-based version.
Seed-coated cookie Vitamins & Minerals
Vitamins
B1
0.05mg · 4% DV
Vitamin E
0.53mg · 4% DV
Biotin
0.88µg · 3% DV
B3
0.46mg · 3% DV
Minerals
Manganese
0.18mg · 8% DV
Copper
0.05mg · 6% DV
Phosphorus
41mg · 6% DV
Selenium
3.08µg · 6% DV
Sodium
68mg · 3% DV
Potassium ⭐
46mg · 1% DV
Seed-coated cookie Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Seed-coated cookie
To burn the 108 calories in 1 piece (medium) (22 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 Seed-coated cookie?
A seed-coated cookie is a sweet baked biscuit with a layer of seeds on its outside. The dough may be tender or crisp, while the coating adds a toasted flavour and a crunchy bite. Recipes vary, so the seed mix and sweetness can differ from one baker to another.
Enjoy it with tea or coffee as an afternoon snack, or pack one for a quick bite on the go. It is energy-dense: 100 g provides 492 kcal, while the seeds contribute some fibre and protein. For a lighter snack, choose one medium cookie and pair it with unsweetened tea or coffee rather than adding other sweets.
How Nutritious Is Seed-coated cookie?
Nutrient density
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.
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 Seed-coated cookie 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 Seed-coated cookie Contain Allergens?
Contains these allergens:
Which Diets Is Seed-coated cookie Good For?
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Seed-coated cookie Fat Profile
SATURATED
1.34g
MONOUNSATURATED
1.83g
POLYUNSATURATED
1.32g
Omega 6:3 ratio 29.7:1
Above the ideal 4:1 (29.7:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.