Sunflower seed bread croutons for salads
Sunflower seed bread croutons are a crunchy, savory topping made by cubing bread, tossing it with oil and sunflower seeds, then baking until golden. They typically feature a hearty bread base, sunflower seeds, olive oil, and seasonings like garlic or herbs. This variation on classic croutons adds a nutty texture and is popular in modern salad recipes.
🍽️ Nutrition at a glance
This dish is moderate in carbohydrates from the bread, with a notable boost of healthy fats and plant-based protein from the sunflower seeds. A typical serving provides a good source of fiber, vitamin E, and magnesium, with a calorie range of approximately 150-200 kcal.
Nutrition breakdown
| Calories | 170 kcal |
| Protein | 5 g |
| Carbs | 20 g |
| Fat | 8 g |
| Fiber | 3 g |
| Sugar | 2 g |
| Sodium | 210 mg |
| Vitamin E | 5 mg |
| Magnesium | 50 mg |
| Phosphorus | 120 mg |
| Thiamin (B1) | 0.2 mg |
| Folate | 40 mcg |
| Iron | 1.5 mg |
| Zinc | 1.2 mg |
| Selenium | 8 mcg |
Per 1 cup (30 g) · estimated, varies by recipe
💡 What's interesting
Sunflower seeds are a traditional snack in many cultures, and incorporating them into croutons adds a nutritious twist, enhancing the salad with extra minerals and a satisfying crunch. Nutritionally, the seeds contribute beneficial unsaturated fats and antioxidants, making the croutons more nutrient-dense than standard versions.
