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Sunflower Seed Stick Calories
Crunchy breadstick enriched with sunflower seeds
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Sunflower Seed Stick (30 g) has 132 calories. That works out to 440 calories per 100 g. It contains 16.5 g of carbs, 3.8 g of protein, 5.4 g of fat and 1.3 g of fiber. Its 0.2 mg of Manganese covers 10% of the Daily Value. Its glycemic index is 65 (medium), so it raises blood sugar at a moderate pace.
Sunflower Seed Stick Nutrition Facts
Selected: 1 piece (medium) · 30 g
132
KCAL / 30G
Carbs
16.5g
· 6% DV
Protein
3.8g
· 8% DV
Fat
5.4g
· 7% DV
Fiber
1.3g
· 5% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 51% · Protein 12% · Fat 37%
Sunflower Seed Stick nutrition facts table · 1 piece (medium) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 132 kcal | |
| Total fat | 5.4 g | 7% |
| Saturated fat | 0.66 g | 3% |
| Trans fat | 0.02 g | |
| Sodium | 126 mg | 5% |
| Total carbohydrate | 16.5 g | 6% |
| Fiber | 1.3 g | 5% |
| Protein | 3.8 g | 8% |
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 Sunflower Seed Stick?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 30 g | 132 kcal |
| 1 piece (small) | 20 g | 88 kcal |
| 1 piece (large) | 45 g | 198 kcal |
| 1 serving (medium) | 50 g | 220 kcal |
| 2 piece (double) | 60 g | 264 kcal |
| 3 piece (jumbo) | 90 g | 396 kcal |
| 100 g | 100 g | 440 kcal |
| 1 pack (whole) | 100 g | 440 kcal |
Calculated from 440 calories per 100 g.
Frequently Asked Questions About Sunflower Seed Stick
What is a sunflower seed stick made of?
A sunflower seed stick is a crisp breadstick topped with or mixed with sunflower seeds. Recipes commonly use flour, water, yeast or another leavening agent, and oil; the exact ingredients vary between homemade and packaged versions.
How do you make sunflower seed sticks at home?
You can make sunflower seed sticks by mixing sunflower seeds into breadstick dough, shaping it into narrow strips, and baking until crisp. Pressing extra seeds onto the surface before baking helps them stay attached.
How should you store sunflower seed sticks after opening?
Store sunflower seed sticks in an airtight container in a cool, dry place. Exposure to moisture makes them lose their crunch, so seal the opened package well or transfer the sticks to a tightly closed container.
Can you freeze sunflower seed sticks?
Yes, sunflower seed sticks can be frozen in an airtight bag or container. Let them thaw before serving, then briefly warm them in the oven if you want to restore some of their crisp texture.
What can you serve with sunflower seed sticks?
Serve sunflower seed sticks with cheese, hummus, or a savory dip. They also work alongside soup in place of crackers, or on a snack board where their crunchy texture contrasts with softer foods.
Are sunflower seed sticks a healthy snack?
Sunflower seed sticks can fit into a snack, but they are still a bread-based food and are easy to eat quickly because of their crunchy texture. Pairing a portion with a protein-rich dip or cheese can make the snack more satisfying.
Why do sunflower seeds fall off sunflower seed sticks?
Sunflower seeds fall off sunflower seed sticks when they are not pressed into the dough or the surface is too dry. Brush the shaped dough lightly with water or beaten egg, then press the seeds in before baking.
How do you keep sunflower seed sticks crunchy?
Keep sunflower seed sticks away from air and humidity by sealing them promptly after opening. If they soften but are still fresh, a brief stint in a low oven can help crisp them up again.
Can sunflower seed sticks replace bread with soup?
Yes, sunflower seed sticks can be served with soup instead of sliced bread. They add a crunchy accompaniment, but they are less suited to soaking up broth, so serve them on the side rather than leaving them in the soup.
Are sunflower seed sticks good for weight loss?
Sunflower seed sticks are not a weight-loss food, though they can be included in a weight-conscious eating plan. Their crunchy, easy-to-snack format can make portions less obvious, so serve a set amount rather than eating from the package.
Sunflower Seed Stick Vitamins & Minerals
Vitamins
Vitamin E
1.26mg · 8% DV
B1
0.05mg · 4% DV
B3
0.66mg · 4% DV
B6
0.05mg · 3% DV
Minerals
Manganese
0.23mg · 10% DV
Copper
0.07mg · 8% DV
Phosphorus
48mg · 7% DV
Sodium
126mg · 5% DV
Potassium ⭐
63mg · 2% DV
Sunflower Seed Stick Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Sunflower Seed Stick
To burn the 132 calories in 1 piece (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 Stick?
A Sunflower Seed Stick is a slim, crunchy baked snack made from dough, usually with sunflower seeds pressed onto the outside or mixed in. Its crisp texture and toasted, nutty flavour make it easy to eat between meals, or to serve alongside soup, cheese and dips. In Turkey, similar savoury sticks are often enjoyed with tea; elsewhere, they also fit naturally on a snack board or in a lunchbox.
The flour-based dough makes it a carbohydrate-rich bite, while the seeds contribute fat and some protein. At 440 kcal per 100 g, it is fairly energy-dense, so a few sticks can be a sensible portion. Pair one with fresh vegetables or a yoghurt-based dip for a more balanced snack.
How Nutritious Is Sunflower Seed Stick?
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 Stick 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 Stick Contain Allergens?
Contains these allergens:
Which Diets Is Sunflower Seed Stick Good For?
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
— Not suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Sunflower Seed Stick Fat Profile
SATURATED
0.66g
MONOUNSATURATED
2.13g
POLYUNSATURATED
2.25g
Omega 6:3 ratio 186:1
Above the ideal 4:1 (186:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.