1 serving (medium) of Sunflower Seed Mini Rusk (30 g) has 131 calories. That works out to 438 calories per 100 g. It contains 18.2 g of carbs, 3.4 g of protein, 5 g of fat and 1.7 g of fiber. Its 0.4 mg of Manganese covers 19% of the Daily Value. Its glycemic index is 68 (medium), so it raises blood sugar at a moderate pace.

Sunflower Seed Mini Rusk Nutrition Facts

Selected: 100 g

438

KCAL / 100G

Carbs

60.5g

· 22% DV

Protein

11.2g

· 22% DV

Fat

16.8g

· 22% DV

Fiber

5.8g

· 21% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 55% · Protein 10% · Fat 35%

Sunflower Seed Mini Rusk Vitamins & Minerals

Vitamins

Vitamin E

7.1mg · 47% DV

0.42mg · 35% DV

4.6mg · 29% DV

Biotin

8.1µg · 27% DV

Minerals

Selenium

31µg · 56% DV

Phosphorus

318mg · 45% DV

Manganese

1mg · 43% DV

Magnesium

142mg · 34% DV

How Nutritious Is Sunflower Seed Mini Rusk?

Nutrient density

Medium

38/ 100

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

46/ 100

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.

Sunflower Seed Mini Rusk Glycemic Index

GLYCEMIC INDEX

Medium

0 Low5570100

GLYCEMIC LOAD

High

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Sunflower Seed Mini Rusk

To burn the 438 calories in 100 g:

🚶

108min

Walking (5 km/h)

🏃

45min

Running (8 km/h)

🚴

60min

Cycling

🏊

51min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Sunflower Seed Mini Rusk 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 Rusk Contain Allergens?

Contains these allergens:

Gluten yes

Dairy free

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Sunflower Seed Mini Rusk 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 Rusk Fat Profile

SATURATED

2.15g

MONOUNSATURATED

3.62g

POLYUNSATURATED

7.98g

⚖️

Omega 6:3 ratio 65.4:1

Above the ideal 4:1 (65.4:1).

Compare Sunflower Seed Mini Rusk

🥨vs🧴

Sunflower Seed Mini Rusk vs Hawthorn Vinegar420 kcal more per 100 g

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Sunflower Seed Mini Rusk vs Tantuni228 kcal more per 100 g

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Sunflower Seed Mini Rusk vs Chicken Wrap243 kcal more per 100 g

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Sunflower Seed Mini Rusk vs Protein Bar88 kcal more per 100 g

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Foods Similar to Sunflower Seed Mini Rusk

🧴

Hawthorn Vinegar

18 kcal

🌯

Tantuni

210 kcal

🌯

Chicken Wrap

195 kcal

🍫

Protein Bar

350 kcal

🥟

Cheese Börek

290 kcal

🧇

Waffle

291 kcal

🍟

French Fries

312 kcal

🥟

Fried Sigara Börek

320 kcal

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 22, 2026