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Sunflower Seed Mini Cracker Calories
Crunchy savory cracker with sunflower seeds
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (small) of Sunflower Seed Mini Cracker (30 g) has 136 calories. That works out to 453 calories per 100 g. It contains 19 g of carbs, 3.2 g of protein, 5.2 g of fat and 1.4 g of fiber. Its 0.4 mg of Manganese covers 16% of the Daily Value. Its glycemic index is 65 (medium), so it raises blood sugar at a moderate pace.
Sunflower Seed Mini Cracker Nutrition Facts
Selected: 1 serving (small) · 30 g
136
KCAL / 30G
Carbs
19g
· 7% DV
Protein
3.2g
· 6% DV
Fat
5.2g
· 7% DV
Fiber
1.4g
· 5% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 56% · Protein 9% · Fat 35%
Sunflower Seed Mini Cracker nutrition facts table · 1 serving (small) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 136 kcal | |
| Total fat | 5.2 g | 7% |
| Saturated fat | 0.69 g | 3% |
| Trans fat | 0.02 g | |
| Sodium | 207 mg | 9% |
| Total carbohydrate | 19 g | 7% |
| Fiber | 1.4 g | 5% |
| Protein | 3.2 g | 6% |
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 Small Serving of Sunflower Seed Mini Cracker?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (small) | 30 g | 136 kcal |
| 5 piece (mini) | 13 g | 59 kcal |
| 10 piece (mini) | 25 g | 113 kcal |
| 1 pack (medium) | 40 g | 181 kcal |
| 1 cup (medium) | 45 g | 204 kcal |
| 1 serving (large) | 60 g | 272 kcal |
| 100 g | 100 g | 453 kcal |
| 1 pack (large) | 100 g | 453 kcal |
Calculated from 453 calories per 100 g.
Frequently Asked Questions About Sunflower Seed Mini Cracker
What is a sunflower seed mini cracker?
A sunflower seed mini cracker is a small, crunchy savoury baked snack with sunflower seeds. It is made for eating whole rather than slicing, and can be served on its own or alongside dips, cheese, or soup.
What ingredients are in sunflower seed mini crackers?
Sunflower seed mini crackers are typically made with flour, sunflower seeds, oil, and salt. Recipes differ between products, so the ingredients list on the package is the best source for the exact recipe of a particular cracker.
How are sunflower seed mini crackers different from plain crackers?
Sunflower seed mini crackers have a nuttier, more toasted flavour and a seed-studded texture compared with plain crackers. Their small size also makes them convenient to serve whole as a bite-sized snack.
How do you serve sunflower seed mini crackers?
Sunflower seed mini crackers work well with hummus, soft cheese, or other dips because their crisp texture contrasts with creamy toppings. Serve them just before eating so moisture from a dip does not soften them.
How should you store sunflower seed mini crackers after opening?
Store sunflower seed mini crackers in an airtight container in a cool, dry place after opening. Exposure to moisture makes them lose their crunch; the package date gives the shelf life for an unopened pack.
Can you make sunflower seed mini crackers at home?
Yes, you can make sunflower seed mini crackers at home by mixing sunflower seeds into a savoury dough, rolling it thin, cutting small pieces, and baking until crisp. Keeping the pieces a similar size helps them bake evenly.
Can sunflower seed mini crackers be frozen?
Yes, sunflower seed mini crackers can be frozen in a tightly sealed freezer-safe container, although freezing is rarely needed for a dry snack. Let them come back to room temperature while still sealed to reduce condensation and help preserve their crunch.
Can sunflower seed mini crackers be used as a soup topping?
Yes, crumble sunflower seed mini crackers over soup as a quick crunchy topping. Add them just before serving, since sitting in hot liquid makes the pieces soft.
Are sunflower seed mini crackers a healthy snack?
Sunflower seed mini crackers can be part of a snack, but they are still a salty, energy-dense cracker and do not replace fruit or vegetables. Pairing a modest serving with fresh produce or a protein-rich food makes for a more substantial snack.
Do sunflower seed mini crackers cause weight gain?
Sunflower seed mini crackers do not cause weight gain on their own, but frequent large portions can add substantially to daily energy intake. Pairing a small serving with protein or fresh produce can make it more filling.
Sunflower Seed Mini Cracker Vitamins & Minerals
Vitamins
Vitamin E
1.53mg · 10% DV
B1
0.1mg · 8% DV
B3
1.23mg · 8% DV
Folate
20.4µg · 5% DV
Minerals
Manganese
0.38mg · 17% DV
Selenium
8.1µg · 15% DV
Phosphorus
77mg · 11% DV
Copper
0.1mg · 11% DV
Sodium
207mg · 9% DV
Potassium ⭐
80mg · 2% DV
Sunflower Seed Mini Cracker Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Sunflower Seed Mini Cracker
To burn the 136 calories in 1 serving (small) (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 Mini Cracker?
Sunflower Seed Mini Cracker is a small, crisp savoury bake made from dough with sunflower seeds mixed in or pressed onto the surface. Its dry crunch and mild, toasty seed flavour make it easy to snack on plain or serve alongside other foods.
It works well with tea or coffee, and can be offered with soup, dips, cheese or sliced vegetables. It is mainly a source of carbohydrates, with the seeds contributing some protein, fat and fibre; a 30 g serving makes a modest snack. Pair it with a protein-rich topping or fresh produce if you want a more filling bite.
How Nutritious Is Sunflower Seed Mini Cracker?
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 Sunflower Seed Mini 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 Mini Cracker Contain Allergens?
Contains these allergens:
Which Diets Is Sunflower Seed Mini 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 Mini Cracker Fat Profile
SATURATED
0.69g
MONOUNSATURATED
1.56g
POLYUNSATURATED
1.95g
Omega 6:3 ratio 96:1
Above the ideal 4:1 (96:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.