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Chia, Sunflower and Pumpkin Seed Mix Calories
A nutrient-dense seed blend rich in fiber, plant protein, magnesium, zinc and healthy fats.
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 tablespoon (medium) of Chia, Sunflower and Pumpkin Seed Mix (10 g) has 55 calories. That works out to 552 calories per 100 g. It contains 3 g of carbs, 2 g of protein, 4.2 g of fat and 1.7 g of fiber. Its 0.1 mg of Copper covers 14% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Chia, Sunflower and Pumpkin Seed Mix Nutrition Facts
Selected: 1 tablespoon (medium) · 10 g
55
KCAL / 10G
Carbs
3g
· 1% DV
Protein
2g
· 4% DV
Fat
4.2g
· 5% DV
Fiber
1.7g
· 6% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 21% · Protein 14% · Fat 65%
Chia, Sunflower and Pumpkin Seed Mix nutrition facts table · 1 tablespoon (medium) (10 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 55 kcal | |
| Total fat | 4.2 g | 5% |
| Saturated fat | 0.62 g | 3% |
| Trans fat | 0 g | |
| Sodium | 1 mg | 0% |
| Total carbohydrate | 3 g | 1% |
| Fiber | 1.7 g | 6% |
| 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 Chia, Sunflower and Pumpkin Seed Mix?
| Serving | Amount | Calories |
|---|---|---|
| 1 tablespoon (medium) | 10 g | 55 kcal |
| 1 teaspoon (small) | 4 g | 22 kcal |
| 2 tablespoon (double) | 20 g | 110 kcal |
| 1 ounce (medium) | 28 g | 155 kcal |
| 30 g | 30 g | 166 kcal |
| 1 serving (medium) | 30 g | 166 kcal |
| 0.25 cup (medium) | 35 g | 193 kcal |
| ½ cup (large) | 70 g | 386 kcal |
| 100 g | 100 g | 552 kcal |
| 1 pack (whole) | 100 g | 552 kcal |
| 1 cup (extra large) | 140 g | 773 kcal |
Calculated from 552 calories per 100 g.
Frequently Asked Questions About Chia, Sunflower and Pumpkin Seed Mix
How do you use chia, sunflower and pumpkin seed mix?
Sprinkle the chia, sunflower and pumpkin seed mix over salads, porridge or cooked vegetables, or stir it into yogurt. Add it just before serving when you want the sunflower and pumpkin seeds to stay crunchy.
Can you make chia pudding with chia, sunflower and pumpkin seed mix?
Yes, but the result will be crunchier than pudding made with chia alone. Stir the mix into milk or another liquid and leave it until the chia thickens the mixture; the sunflower and pumpkin seeds will remain whole.
Can you put chia, sunflower and pumpkin seed mix in a smoothie?
Yes. Blend the mix into a smoothie or sprinkle it on top for extra texture. If you blend it in, let the drink stand briefly before serving because the chia seeds absorb liquid and can thicken it.
Can chia, sunflower and pumpkin seed mix be baked into bread?
Yes, you can mix it into bread dough or scatter it over the top before baking. The chia proportion in a blend may be too low to replace chia alone when a recipe relies on chia to bind ingredients.
Should you toast chia, sunflower and pumpkin seed mix before eating it?
No, toasting is not necessary, but it can bring out a nuttier flavor. Toast the mix gently in a dry pan, stirring constantly, and take it off the heat as soon as it smells fragrant so the small chia seeds do not burn.
Does chia, sunflower and pumpkin seed mix need to be ground?
No, the mix can be eaten whole if you can chew the seeds comfortably. Grinding it works well for a smoother topping or dressing, but grind only what you plan to use soon because the exposed seed oils lose freshness faster.
How should you store chia, sunflower and pumpkin seed mix after opening?
Keep the mix tightly sealed in a cool, dry, dark place. Refrigerate it if your kitchen is warm, and discard it if it develops a stale, bitter or rancid smell; ground mix is best used promptly.
How much chia, sunflower and pumpkin seed mix should you eat a day?
A medium tablespoon, about 10 grams, is the typical serving for this mix. Its fiber content can be a noticeable change if you rarely eat seeds, so increase your portion gradually and drink fluids as usual.
Is chia, sunflower and pumpkin seed mix good for weight loss?
It can make a meal more filling because it supplies fiber and plant protein, but it does not cause weight loss by itself. Measure a modest portion rather than adding large handfuls to meals.
Is chia, sunflower and pumpkin seed mix better than buying the seeds separately?
Neither option is inherently better; the mix is convenient when you want all three seeds in one topping. Buying them separately lets you adjust the proportions, which matters if you want a stronger chia gel or a particular texture.
Chia, Sunflower and Pumpkin Seed Mix Vitamins & Minerals
Vitamins
B1
0.09mg · 8% DV
Vitamin E
0.82mg · 5% DV
Biotin
1.5µg · 5% DV
B3
0.75mg · 5% DV
Minerals
Copper
0.13mg · 14% DV
Manganese
0.33mg · 14% DV
Phosphorus
80mg · 11% DV
Magnesium
37mg · 9% DV
Potassium ⭐
70mg · 2% DV
Sodium
1mg · 0% DV
Chia, Sunflower and Pumpkin Seed Mix Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Chia, Sunflower and Pumpkin Seed Mix
To burn the 55 calories in 1 tablespoon (medium) (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 Chia, Sunflower and Pumpkin Seed Mix?
Chia, Sunflower and Pumpkin Seed Mix combines tiny chia seeds with the mild, nutty crunch of sunflower and pumpkin seeds. Sprinkle it over porridge, yoghurt or cereal, stir it into smoothies, or add a spoonful to salads and soups for extra texture. Chia thickens when soaked, so you can also leave the mix in milk or yoghurt for a few minutes before serving.
It is a concentrated source of fibre, plant protein and unsaturated fats; each 100 g provides 17.1 g of fibre. The blend works with both sweet and savoury foods, from fruit and breakfast bowls to roasted vegetables. A medium tablespoon is about 10 g, a handy amount when you want a topping rather than a seed-heavy meal.
How Nutritious Is Chia, Sunflower and Pumpkin Seed Mix?
Nutrient density
Very 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 Chia, Sunflower and Pumpkin 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, Sunflower and Pumpkin Seed Mix Contain Allergens?
No known major allergens
Which Diets Is Chia, Sunflower and Pumpkin 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, Sunflower and Pumpkin Seed Mix Fat Profile
SATURATED
0.62g
MONOUNSATURATED
1.04g
POLYUNSATURATED
2.8g
Omega 6:3 ratio 3.7:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.