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Mixed seeds Calories
Mixed seeds rich in healthy fats, fiber, and minerals
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 tablespoon (whole) of Mixed seeds (10 g) has 56 calories. That works out to 560 calories per 100 g. It contains 1.8 g of carbs, 2 g of protein, 4.5 g of fat and 1 g of fiber. Its 0.1 mg of Copper covers 13% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Mixed seeds Nutrition Facts
Selected: 1 tablespoon (whole) · 10 g
56
KCAL / 10G
Carbs
1.8g
· 1% DV
Protein
2g
· 4% DV
Fat
4.5g
· 6% DV
Fiber
1g
· 4% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 13% · Protein 14% · Fat 73%
Mixed seeds nutrition facts table · 1 tablespoon (whole) (10 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 56 kcal | |
| Total fat | 4.5 g | 6% |
| Saturated fat | 0.58 g | 3% |
| Trans fat | 0 g | |
| Sodium | 1.2 mg | 0% |
| Total carbohydrate | 1.8 g | 1% |
| Fiber | 1 g | 4% |
| Protein | 2 g | 4% |
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 Tablespoon of Mixed seeds?
| Serving | Amount | Calories |
|---|---|---|
| 1 tablespoon (whole) | 10 g | 56 kcal |
| 1 teaspoon (whole) | 5 g | 28 kcal |
| 2 tablespoon (double) | 20 g | 112 kcal |
| 1 ounce (whole) | 28 g | 157 kcal |
| 1 serving (small) | 30 g | 168 kcal |
| 1 serving (medium) | 45 g | 252 kcal |
| 1 serving (large) | 60 g | 336 kcal |
| 100 g | 100 g | 560 kcal |
| 1 cup (whole) | 120 g | 672 kcal |
Calculated from 560 calories per 100 g.
Frequently Asked Questions About Mixed seeds
What are mixed seeds made of?
Mixed seeds are a blend of edible seeds, and there is no single standard recipe. Common blends may include pumpkin, sunflower, sesame, flax, or chia seeds, so the taste and texture vary from one mix to another.
How do you eat mixed seeds?
You can sprinkle mixed seeds over salads, soups, porridge, or yogurt, or stir them into bread and cracker dough. Add them just before serving when you want them to stay crunchy.
Are mixed seeds good for you?
Yes, mixed seeds can provide fiber, protein, unsaturated fats, and minerals. Their exact nutrient mix depends on which seeds are included, so blends can add variety to meals rather than supplying the same nutrients in every serving.
Do mixed seeds need to be roasted before eating?
No, mixed seeds do not need roasting and can be eaten as they are. They are generally minimally processed, though some blends are sold roasted or salted. To toast them at home, use a dry pan over low heat and stir often.
How should you store mixed seeds?
Keep mixed seeds in an airtight container in a cool, dark, dry place. Their natural oils can turn stale over time, so close the container after use and discard the seeds if they develop an unpleasant or rancid smell.
Can you soak mixed seeds overnight?
You can soak mixed seeds, but it is not necessary for eating them. Soaking softens the blend and changes its texture, which can work well in porridge or yogurt; refrigerate the soaked seeds and use them promptly.
Can you eat mixed seeds raw?
Yes, mixed seeds can be eaten raw if they are sold as food and have been stored properly. Some blends are already roasted or salted, so the taste and texture may differ from an untoasted mix.
Can mixed seeds go in a smoothie?
Yes, mixed seeds can be blended into a smoothie for a thicker texture and a mild nutty taste. Blend them thoroughly, or grind the seeds first if you want fewer whole, crunchy pieces in the drink.
Are mixed seeds good on salads?
Yes, mixed seeds make a crunchy topping for green salads, grain bowls, and roasted vegetables. Add them after dressing the salad so they retain their texture, or toast them briefly first for a stronger flavor.
Should you grind mixed seeds before eating them?
No, grinding mixed seeds is not essential; you can eat them whole or use them either way in recipes. Ground seeds mix smoothly into batters and porridge, but grind only what you need because the exposed oils can go stale faster.
Mixed seeds Vitamins & Minerals
Vitamins
B1
0.12mg · 10% DV
Vitamin E
0.85mg · 6% DV
Biotin
1µg · 3% DV
B3
0.48mg · 3% DV
Minerals
Copper
0.12mg · 13% DV
Manganese
0.23mg · 10% DV
Phosphorus
62mg · 9% DV
Magnesium
32mg · 8% DV
Potassium ⭐
61mg · 2% DV
Sodium
1.2mg · 0% DV
Mixed seeds Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Mixed seeds
To burn the 56 calories in 1 tablespoon (whole) (10 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 Mixed seeds?
Mixed seeds are a blend rather than a single ingredient or a traditional dish, and the exact mix varies by product. They may be sold raw or roasted, and are eaten as a snack or added to other foods.
Their flavour and crunch depend on the seeds included, but blends are often pleasantly nutty and rich. Sprinkle them over yoghurt, porridge or salads, stir them into soups, or use them in bread and baking. They bring mostly unsaturated fats, fibre and plant protein to a meal; per 100 g, they provide 10 g of fibre. A tablespoon is an easy way to add some crunch without using a large handful, and an unsalted blend works well when you want to keep control of the seasoning.
How Nutritious Is Mixed seeds?
Nutrient density
High
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
High
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 Mixed seeds Processed?
NOVA 2
Minimally 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 Mixed seeds Contain Allergens?
No known major allergens
Which Diets Is Mixed seeds Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Mixed seeds Fat Profile
SATURATED
0.58g
MONOUNSATURATED
1.4g
POLYUNSATURATED
2.1g
Omega 6:3 ratio 6.4:1
Above the ideal 4:1 (6.4:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.