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Whole Wheat Cracker with Roasted Sunflower Seeds Calories
Rich in fiber and healthy fats, filling snack
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
3 piece (medium) of Whole Wheat Cracker with Roasted Sunflower Seeds (30 g) has 141 calories. That works out to 470 calories per 100 g. It contains 16.2 g of carbs, 3.6 g of protein, 6.6 g of fat and 2.3 g of fiber. Its 2.3 mg of Vitamin E covers 15% of the Daily Value. Its glycemic index is 50 (medium), so it raises blood sugar at a moderate pace.
Whole Wheat Cracker with Roasted Sunflower Seeds Nutrition Facts
Selected: 3 piece (medium) · 30 g
141
KCAL / 30G
Carbs
16.2g
· 6% DV
Protein
3.6g
· 7% DV
Fat
6.6g
· 8% DV
Fiber
2.3g
· 8% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 47% · Protein 10% · Fat 43%
Whole Wheat Cracker with Roasted Sunflower Seeds nutrition facts table · 3 piece (medium) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 141 kcal | |
| Total fat | 6.6 g | 8% |
| Saturated fat | 0.66 g | 3% |
| Trans fat | 0 g | |
| Sodium | 126 mg | 5% |
| Total carbohydrate | 16.2 g | 6% |
| Fiber | 2.3 g | 8% |
| 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 3 Pieces of Whole Wheat Cracker with Roasted Sunflower Seeds?
| Serving | Amount | Calories |
|---|---|---|
| 3 piece (medium) | 30 g | 141 kcal |
| 1 piece (small) | 10 g | 47 kcal |
| 2 piece (small) | 20 g | 94 kcal |
| 1 pack (mini) | 40 g | 188 kcal |
| 5 piece (large) | 50 g | 235 kcal |
| 1 pack (large) | 80 g | 376 kcal |
| 100 g | 100 g | 470 kcal |
| 10 piece (jumbo) | 100 g | 470 kcal |
Calculated from 470 calories per 100 g.
Frequently Asked Questions About Whole Wheat Cracker with Roasted Sunflower Seeds
Is whole wheat cracker with roasted sunflower seeds a healthy snack?
It can be a filling snack, thanks to whole wheat and sunflower seeds, which provide fiber and unsaturated fats. It is still a processed packaged food, so pair it with fresh produce or a protein-rich food rather than treating it as a complete meal.
What goes well with whole wheat cracker with roasted sunflower seeds?
Hummus, cheese, yogurt-based dips, and sliced vegetables pair well with whole wheat cracker with roasted sunflower seeds. The savory seed flavor works with both creamy and fresh toppings; add a protein-rich accompaniment if you want it to make a more substantial snack.
How should you store whole wheat cracker with roasted sunflower seeds after opening?
Keep whole wheat cracker with roasted sunflower seeds in an airtight container in a cool, dry cupboard. Exposure to air and humidity makes crackers lose their crunch, while prolonged warmth can dull the flavor of the sunflower seeds.
Can whole wheat cracker with roasted sunflower seeds replace bread?
It can stand in for bread occasionally, such as alongside soup or as a base for a quick snack. But it is a crisp packaged cracker, not a one-for-one substitute for bread in every meal; add a filling topping to make it more satisfying.
Can you make whole wheat cracker with roasted sunflower seeds at home?
Yes. Mix sunflower seeds into a whole-wheat cracker dough, roll it thin, cut it into pieces, and bake until crisp. Making it yourself lets you choose the seasoning and fat, and rolling the dough evenly helps the crackers bake at the same rate.
Why does whole wheat cracker with roasted sunflower seeds go soft?
Humidity is the usual reason whole wheat cracker with roasted sunflower seeds loses its crunch. Seal the package or transfer the crackers to an airtight container soon after opening, and keep them away from steam and damp countertops.
Does whole wheat cracker with roasted sunflower seeds keep you full?
It can help with fullness because whole wheat contributes fiber and sunflower seeds add fat. For a more lasting snack, pair a few crackers with a protein source such as yogurt or cheese instead of eating them on their own.
Is whole wheat cracker with roasted sunflower seeds a good snack before a workout?
It can work before a workout if you have time to digest it and want a crisp, convenient snack. For a more substantial pre-exercise option, pair it with fruit or yogurt; avoid eating a large amount immediately before training.
What can you put on whole wheat cracker with roasted sunflower seeds?
Try cottage cheese, hummus, mashed avocado, or sliced tomato on whole wheat cracker with roasted sunflower seeds. These toppings complement its toasted seed flavor, and adding a protein-rich topping makes it more substantial than eating the crackers alone.
Can whole wheat cracker with roasted sunflower seeds fit into a weight-loss diet?
Yes, it can fit as a planned snack, especially when paired with a filling topping. Its crunchy texture can make it easy to keep reaching for more, so serve a portion rather than eating directly from a large package.
Whole Wheat Cracker with Roasted Sunflower Seeds Vitamins & Minerals
Vitamins
Vitamin E
2.25mg · 15% DV
B1
0.14mg · 12% DV
Biotin
2.1µg · 7% DV
B3
1.05mg · 7% DV
Minerals
Manganese
0.33mg · 14% DV
Copper
0.1mg · 11% DV
Phosphorus
63mg · 9% DV
Magnesium
33mg · 8% DV
Sodium
126mg · 5% DV
Potassium ⭐
81mg · 2% DV
Whole Wheat Cracker with Roasted Sunflower Seeds Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Whole Wheat Cracker with Roasted Sunflower Seeds
To burn the 141 calories in 3 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 Whole Wheat Cracker with Roasted Sunflower Seeds?
Whole Wheat Cracker with Roasted Sunflower Seeds combines the hearty taste of whole wheat with the toasted, nutty flavour of sunflower seeds. Crisp and easy to carry, it works as a snack on its own or as a base for simple toppings.
Across English-speaking regions, crackers are often served with cheese, hummus or sliced vegetables, added to a lunchbox, or offered alongside soup. The whole grains and seeds make this a more filling choice than a plain cracker; it provides 7.5 g of fibre per 100 g. Pair a few with fresh produce or a protein-rich topping for a balanced snack, and keep the portion modest if you are watching your overall energy intake.
How Nutritious Is Whole Wheat Cracker with Roasted Sunflower Seeds?
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 Whole Wheat Cracker with Roasted Sunflower Seeds 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 Whole Wheat Cracker with Roasted Sunflower Seeds Contain Allergens?
Contains these allergens:
Which Diets Is Whole Wheat Cracker with Roasted Sunflower Seeds Good For?
Vegan
— Not 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
Whole Wheat Cracker with Roasted Sunflower Seeds Fat Profile
SATURATED
0.66g
MONOUNSATURATED
2.34g
POLYUNSATURATED
2.73g
Omega 6:3 ratio 43.2:1
Above the ideal 4:1 (43.2:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.