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Sunflower Seed Lentil Crackers Calories
Source of plant protein and fiber
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Sunflower Seed Lentil Crackers (30 g) has 131 calories. That works out to 438 calories per 100 g. It contains 16.1 g of carbs, 4.9 g of protein, 5.4 g of fat and 2.6 g of fiber. Its 0.2 mg of Copper covers 24% of the Daily Value. Its glycemic index is 45 (low), so it raises blood sugar slowly.
Sunflower Seed Lentil Crackers Nutrition Facts
Selected: 1 serving (medium) · 30 g
131
KCAL / 30G
Carbs
16.1g
· 6% DV
Protein
4.9g
· 10% DV
Fat
5.4g
· 7% DV
Fiber
2.6g
· 9% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 49% · Protein 15% · Fat 36%
Sunflower Seed Lentil Crackers nutrition facts table · 1 serving (medium) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 131 kcal | |
| Total fat | 5.4 g | 7% |
| Saturated fat | 0.63 g | 3% |
| Trans fat | 0 g | |
| Sodium | 165 mg | 7% |
| Total carbohydrate | 16.1 g | 6% |
| Fiber | 2.6 g | 9% |
| Protein | 4.9 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 Sunflower Seed Lentil Crackers?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 30 g | 131 kcal |
| 1 piece (mini) | 5 g | 22 kcal |
| 3 piece (small) | 15 g | 66 kcal |
| 6 piece (medium) | 30 g | 131 kcal |
| 1 pack (small) | 40 g | 175 kcal |
| 10 piece (large) | 50 g | 219 kcal |
| 15 piece (extra large) | 75 g | 329 kcal |
| 1 pack (large) | 80 g | 350 kcal |
| 100 g | 100 g | 438 kcal |
Calculated from 438 calories per 100 g.
Frequently Asked Questions About Sunflower Seed Lentil Crackers
What are sunflower seed lentil crackers made from?
Sunflower seed lentil crackers are typically made with lentil flour or another lentil-based dough, plus sunflower seeds. Recipes may also include oil, salt, and seasonings, so the exact ingredients vary between brands and homemade versions.
Are sunflower seed lentil crackers good for you?
Sunflower seed lentil crackers can be a useful snack because lentils contribute plant protein and fiber. Their overall nutritional value still varies with the amount of salt, oil, and other ingredients used in a particular recipe.
How do you eat sunflower seed lentil crackers?
Eat sunflower seed lentil crackers plain, or serve them with dips such as hummus, salsa, or a bean spread. Their firm, crisp texture also works well as a base for small toppings, much like an open-faced canapé.
Do sunflower seed lentil crackers taste like lentils?
Sunflower seed lentil crackers can have a mild, earthy lentil flavor, balanced by the toasted, nutty taste of sunflower seeds. Seasonings affect how noticeable the lentil taste is, and some varieties taste more like a savory seeded cracker.
Are sunflower seed lentil crackers healthier than regular crackers?
Sunflower seed lentil crackers may offer more lentil-derived protein and fiber than some conventional crackers, but that does not automatically make every variety a better choice. Compare ingredients and salt levels, and consider what you eat with them.
What dips go well with sunflower seed lentil crackers?
Sunflower seed lentil crackers pair well with hummus, guacamole, salsa, and thick yogurt-based dips. Their seeded flavor also suits olive tapenade or a roasted vegetable spread; choose a dip sturdy enough to sit on the crisp cracker.
Can you use sunflower seed lentil crackers instead of bread?
Sunflower seed lentil crackers can stand in for bread as a crisp base for toppings, but they are not a like-for-like replacement for slices of bread. They are better suited to dips, snack plates, and small open-faced bites than sandwiches.
How do you keep sunflower seed lentil crackers crispy after opening?
Keep sunflower seed lentil crackers in an airtight container in a cool, dry place after opening. Moisture makes them lose their crunch, so close the package promptly and follow any storage instructions printed on it.
Can you make sunflower seed lentil crackers at home?
Yes, sunflower seed lentil crackers can be made at home by mixing lentil flour with water, sunflower seeds, and seasonings, then baking a thin sheet of dough until crisp. Cut the dough into pieces before baking for even-sized crackers.
Are sunflower seed lentil crackers filling?
Sunflower seed lentil crackers may be more satisfying than a very refined, low-fiber cracker because lentils provide protein and fiber. For a more substantial snack, pair them with hummus or another protein-rich dip rather than eating them alone.
Sunflower Seed Lentil Crackers Vitamins & Minerals
Vitamins
Vitamin E
2.46mg · 16% DV
B1
0.13mg · 11% DV
Folate
31.2µg · 8% DV
Biotin
2.13µg · 7% DV
Minerals
Copper
0.21mg · 23% DV
Manganese
0.43mg · 19% DV
Phosphorus
119mg · 17% DV
Magnesium
53mg · 13% DV
Sodium
165mg · 7% DV
Potassium ⭐
183mg · 5% DV
Sunflower Seed Lentil Crackers Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Sunflower Seed Lentil Crackers
To burn the 131 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 Lentil Crackers?
Sunflower Seed Lentil Crackers are crisp, savoury crackers made from a lentil-based mixture with sunflower seeds; they are a contemporary snack rather than a dish tied to one traditional cuisine. Lentils bring a gently earthy note, while the seeds add a toasted, nutty crunch.
Enjoy them on their own or with hummus, soft cheese, dips or soup, whether packed for a snack or served on a sharing board. They provide plant protein and fibre, making them more substantial than many plain crackers, though they are still easy to nibble past a serving. Pair them with fresh vegetables or a simple yogurt dip for a balanced, lighter snack.
How Nutritious Is Sunflower Seed Lentil Crackers?
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 Sunflower Seed Lentil Crackers 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 Lentil Crackers Contain Allergens?
No known major allergens
Which Diets Is Sunflower Seed Lentil Crackers 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
Sunflower Seed Lentil Crackers Fat Profile
SATURATED
0.63g
MONOUNSATURATED
1.29g
POLYUNSATURATED
2.82g
Omega 6:3 ratio 68.3:1
Above the ideal 4:1 (68.3:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.