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Sunflower Seed Crisp Cracker Calories
A crisp, sunflower-seed cracker and energy-dense snack.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Sunflower Seed Crisp Cracker (30 g) has 141 calories. That works out to 470 calories per 100 g. It contains 18.8 g of carbs, 3.6 g of protein, 5.8 g of fat and 1.6 g of fiber. Its 10.2 µg of Selenium covers 19% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.
Sunflower Seed Crisp Cracker Nutrition Facts
Selected: 1 serving (medium) · 30 g
141
KCAL / 30G
Carbs
18.8g
· 7% DV
Protein
3.6g
· 7% DV
Fat
5.8g
· 7% DV
Fiber
1.6g
· 6% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 53% · Protein 10% · Fat 37%
Sunflower Seed Crisp Cracker nutrition facts table · 1 serving (medium) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 141 kcal | |
| Total fat | 5.8 g | 7% |
| Saturated fat | 0.93 g | 5% |
| Trans fat | 0.02 g | |
| Sodium | 186 mg | 8% |
| Total carbohydrate | 18.8 g | 7% |
| Fiber | 1.6 g | 6% |
| Protein | 3.6 g | 7% |
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 Sunflower Seed Crisp Cracker?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 30 g | 141 kcal |
| 1 piece (mini) | 8 g | 38 kcal |
| 1 piece (small) | 12 g | 56 kcal |
| 1 piece (medium) | 18 g | 85 kcal |
| 1 piece (large) | 25 g | 118 kcal |
| 1 ounce (medium) | 28.4 g | 133 kcal |
| 2 piece (double) | 36 g | 169 kcal |
| 1 pack (small) | 50 g | 235 kcal |
| 100 g | 100 g | 470 kcal |
| 1 pack (large) | 100 g | 470 kcal |
Calculated from 470 calories per 100 g.
Frequently Asked Questions About Sunflower Seed Crisp Cracker
What is a sunflower seed crisp cracker?
A sunflower seed crisp cracker is a thin, crunchy baked snack made with sunflower seeds and a flour-based dough. Recipes and packaged versions vary, but the seeds add a nutty taste and a crisp texture.
How do you make sunflower seed crisp crackers at home?
To make sunflower seed crisp crackers, mix sunflower seeds into a simple dough, roll it thin, cut it into pieces, and bake until dry and crisp. Spread the seeds and dough evenly so the crackers bake at a similar rate.
What goes well with sunflower seed crisp crackers?
Sunflower seed crisp crackers pair well with hummus, soft cheese, sliced vegetables, or soup. Their toasted seed flavor also works with savory dips; add wet toppings just before serving so the crackers do not lose their crunch.
How should you store sunflower seed crisp crackers after opening?
Store sunflower seed crisp crackers in an airtight container in a cool, dry place. Keeping air and humidity out helps preserve their crunch; avoid leaving them open on the counter or storing them beside steamy cooking areas.
Are sunflower seed crisp crackers a healthy snack?
Sunflower seed crisp crackers can be a convenient snack, but they are not automatically a balanced one. Pair a modest serving with a protein-rich food or fresh produce for a more filling snack, rather than relying on crackers alone.
Can you use sunflower seed crisp crackers instead of breadcrumbs?
Yes, crushed sunflower seed crisp crackers can replace breadcrumbs as a coating or topping. Crush them finely for an even crust, and remember that their sunflower flavor and seasoning will affect the finished dish.
Why do sunflower seed crisp crackers go soft?
Sunflower seed crisp crackers go soft when they absorb moisture from the air or from wet toppings. Keep them sealed between servings, and briefly re-crisp softened crackers in a low oven before letting them cool.
Can sunflower seed crisp crackers be taken on a hike or trip?
Yes, sunflower seed crisp crackers are convenient to pack because they are dry and ready to eat. Carry them in a rigid, airtight container to prevent breakage and keep moisture out, especially if the trip is long.
Do sunflower seed crisp crackers raise blood sugar?
Yes, sunflower seed crisp crackers can raise blood sugar because they contain carbohydrate-rich flour. The response varies with portion size and what you eat alongside them; pairing them with protein or vegetables can make a snack more balanced.
Can sunflower seed crisp crackers be frozen?
Yes, sunflower seed crisp crackers can be frozen in a sealed, moisture-resistant bag, though freezing may affect their crispness. Let them thaw while still wrapped to limit condensation, then warm them briefly in the oven if they feel soft.
Sunflower Seed Crisp Cracker Vitamins & Minerals
Vitamins
Vitamin E
1.44mg · 10% DV
B1
0.1mg · 8% DV
B6
0.14mg · 8% DV
B3
1.23mg · 8% DV
Minerals
Selenium
10µg · 18% DV
Copper
0.14mg · 16% DV
Phosphorus
78mg · 11% DV
Manganese
0.25mg · 11% DV
Sodium
186mg · 8% DV
Potassium ⭐
87mg · 3% DV
Sunflower Seed Crisp Cracker Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Sunflower Seed Crisp Cracker
To burn the 141 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 Sunflower Seed Crisp Cracker?
Sunflower seed crisp cracker is a dry, baked cracker with sunflower seeds worked into the dough, giving it a crisp bite and a lightly toasted, nutty flavour. It can be eaten on its own as a snack or served with cheese, dips, soup or salad. For English-speaking readers, it fits easily on a snack board or alongside a light lunch; in Turkey, similar crunchy galeta is also enjoyed with tea or at breakfast.
It is mainly a carbohydrate-rich baked snack, with fat and some protein from the seeds, and is energy-dense at 470 calories per 100 g. A modest portion with fresh vegetables or a yoghurt-based dip makes a more balanced snack than eating it by itself.
How Nutritious Is Sunflower Seed Crisp Cracker?
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
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 Sunflower Seed Crisp Cracker 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 Sunflower Seed Crisp Cracker Contain Allergens?
Contains these allergens:
Which Diets Is Sunflower Seed Crisp Cracker Good For?
Vegan
✓ 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
Sunflower Seed Crisp Cracker Fat Profile
SATURATED
0.93g
MONOUNSATURATED
2.13g
POLYUNSATURATED
2.52g
Omega 6:3 ratio 121.5:1
Above the ideal 4:1 (121.5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.