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Chia, goji berry and sunflower seed mix Calories
Fiber-rich mix with healthy fats and plant protein
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 tablespoon (medium) of Chia, goji berry and sunflower seed mix (15 g) has 73 calories. That works out to 486 calories per 100 g. It contains 4.8 g of carbs, 2.6 g of protein, 4.7 g of fat and 2.8 g of fiber. Its 0.2 mg of Copper covers 18% of the Daily Value. Its glycemic index is 28 (low), so it raises blood sugar slowly.
Chia, goji berry and sunflower seed mix Nutrition Facts
Selected: 1 tablespoon (medium) · 15 g
73
KCAL / 15G
Carbs
4.8g
· 2% DV
Protein
2.6g
· 5% DV
Fat
4.7g
· 6% DV
Fiber
2.8g
· 10% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 27% · Protein 14% · Fat 59%
Chia, goji berry and sunflower seed mix nutrition facts table · 1 tablespoon (medium) (15 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 73 kcal | |
| Total fat | 4.7 g | 6% |
| Saturated fat | 0.51 g | 3% |
| Trans fat | 0 g | |
| Sodium | 2.7 mg | 0% |
| Total carbohydrate | 4.8 g | 2% |
| Fiber | 2.8 g | 10% |
| Protein | 2.6 g | 5% |
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 Chia, goji berry and sunflower seed mix?
| Serving | Amount | Calories |
|---|---|---|
| 1 tablespoon (medium) | 15 g | 73 kcal |
| 1 teaspoon (small) | 5 g | 24 kcal |
| 1 serving (small) | 25 g | 122 kcal |
| 2 tablespoon (double) | 30 g | 146 kcal |
| 0.25 cup (quarter) | 35 g | 170 kcal |
| 1 serving (medium) | 40 g | 194 kcal |
| 1 serving (large) | 60 g | 292 kcal |
| ½ cup (half) | 70 g | 340 kcal |
| 100 g | 100 g | 486 kcal |
| 1 cup (whole) | 140 g | 680 kcal |
Calculated from 486 calories per 100 g.
Frequently Asked Questions About Chia, goji berry and sunflower seed mix
How do you use chia, goji berry and sunflower seed mix?
Sprinkle chia, goji berry and sunflower seed mix over porridge, yogurt, cereal or salads, or blend it into a smoothie. Adding it just before serving keeps the sunflower seeds crisp.
Can chia, goji berry and sunflower seed mix be added to oatmeal?
Yes. Stir chia, goji berry and sunflower seed mix into cooked oatmeal, or add it to overnight oats before refrigerating. The chia thickens the oats as it absorbs liquid, so add extra milk if needed.
Do you need to grind chia, goji berry and sunflower seed mix?
No, you can eat chia, goji berry and sunflower seed mix whole. Grinding is optional and gives a finer texture for smoothies or batters; use it soon after grinding, since exposed seed oils can turn rancid faster.
Can you bake with chia, goji berry and sunflower seed mix?
Yes, chia, goji berry and sunflower seed mix can be folded into bread, muffin or granola mixtures. The dried goji berries may become softer during baking; for a crunchier topping, scatter the mix over food after baking.
Should chia, goji berry and sunflower seed mix be refrigerated?
It does not have to be refrigerated if kept sealed in a cool, dry cupboard. Refrigeration can help preserve freshness in a warm kitchen, but keep the container airtight so the seeds do not absorb moisture or odors.
How much chia, goji berry and sunflower seed mix should you eat a day?
A practical portion is the listed medium tablespoon serving. The mix is rich in fiber, so increase your intake gradually if you are not used to high-fiber foods, and drink enough fluids.
Can chia, goji berry and sunflower seed mix help with constipation?
Its chia and sunflower seeds provide fiber, which can support regular bowel movements when eaten with enough fluid. Increase fiber gradually; suddenly eating a large amount may cause gas or bloating.
Can you put chia, goji berry and sunflower seed mix on a salad?
Yes, sprinkle chia, goji berry and sunflower seed mix over a finished salad for a crunchy, slightly sweet topping. Add it just before eating so the seeds stay crisp rather than softening in the dressing.
Does chia, goji berry and sunflower seed mix need to be soaked overnight?
No, soaking overnight is optional. Soaking chia in milk or another liquid makes the mixture thicker and softer, while adding it dry gives a crunchier texture; refrigerate it if you prepare it ahead.
Can chia, goji berry and sunflower seed mix interact with warfarin?
Yes, goji berries may interact with warfarin and affect how the medicine works. If you take warfarin, ask your doctor before regularly eating chia, goji berry and sunflower seed mix, and do not adjust your medication yourself.
Chia, goji berry and sunflower seed mix Vitamins & Minerals
Vitamins
Vitamin E
1.86mg · 12% DV
Vitamin A
78µg · 9% DV
B1
0.07mg · 6% DV
Biotin
1.8µg · 6% DV
Minerals
Copper
0.17mg · 19% DV
Manganese
0.28mg · 12% DV
Phosphorus
84mg · 12% DV
Magnesium
38mg · 9% DV
Potassium ⭐
96mg · 3% DV
Sodium
2.7mg · 0% DV
Chia, goji berry and sunflower seed mix Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Chia, goji berry and sunflower seed mix
To burn the 73 calories in 1 tablespoon (medium) (15 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 Chia, goji berry and sunflower seed mix?
Chia, goji berry and sunflower seed mix combines small chia seeds, usually dried goji berries and crunchy sunflower kernels. It brings together ingredients used in different food traditions rather than belonging to one particular regional dish, and is an easy way to add several textures to a meal.
The chia is mild, the berries add a sweet-tart chew, and the sunflower seeds bring a toasted, nutty crunch. Sprinkle it over porridge, yoghurt or cereal at breakfast, blend it into a smoothie, or use it to finish a salad. It is rich in fibre and provides plant protein and fats, so a modest spoonful can make a simple meal more substantial. Pair it with plain yoghurt and fresh fruit if you prefer to keep breakfast less sweet.
How Nutritious Is Chia, goji berry and sunflower seed mix?
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
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 Chia, goji berry and sunflower seed mix 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 Chia, goji berry and sunflower seed mix Contain Allergens?
No known major allergens
Which Diets Is Chia, goji berry and sunflower seed mix Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Chia, goji berry and sunflower seed mix Fat Profile
SATURATED
0.51g
MONOUNSATURATED
1.02g
POLYUNSATURATED
3.02g
Omega 6:3 ratio 2.3:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.