Ready & Packaged Foods
All →Vegetables & Legumes
All →Desserts & Confectionery
All →Meat & Protein
All →Grains & Bakery
All →Beverages
All →Milk & Dairy
All →
Four seed mixed snack Calories
Seed mix rich in plant protein, healthy fats, and fiber
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Four seed mixed snack (30 g) has 173 calories. That works out to 575 calories per 100 g. It contains 5.6 g of carbs, 6.7 g of protein, 14.3 g of fat and 3.3 g of fiber. Its 0.4 mg of Copper covers 47% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Four seed mixed snack Nutrition Facts
Selected: 1 serving (medium) · 30 g
173
KCAL / 30G
Carbs
5.6g
· 2% DV
Protein
6.7g
· 13% DV
Fat
14.3g
· 18% DV
Fiber
3.3g
· 12% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 13% · Protein 15% · Fat 72%
Four seed mixed snack nutrition facts table · 1 serving (medium) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 173 kcal | |
| Total fat | 14.3 g | 18% |
| Saturated fat | 1.89 g | 9% |
| Trans fat | 0 g | |
| Sodium | 2.4 mg | 0% |
| Total carbohydrate | 5.6 g | 2% |
| Fiber | 3.3 g | 12% |
| Protein | 6.7 g | 13% |
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.
Log this food in EatBetter
100,000+ people use it
- Get your daily calorie target
- Snap your meal, log it in seconds
- See every vitamin and mineral
📸 Scan the code to get the app free.
How Many Calories in 1 Serving of Four seed mixed snack?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 30 g | 173 kcal |
| 1 tablespoon (whole) | 10 g | 58 kcal |
| 2 tablespoon (whole) | 20 g | 115 kcal |
| 1 pack (mini) | 25 g | 144 kcal |
| 1 serving (small) | 30 g | 173 kcal |
| 1 serving (medium) | 40 g | 230 kcal |
| 1 pack (small) | 50 g | 288 kcal |
| 1 serving (large) | 60 g | 345 kcal |
| 100 g | 100 g | 575 kcal |
| 1 cup (whole) | 120 g | 690 kcal |
Calculated from 575 calories per 100 g.
Frequently Asked Questions About Four seed mixed snack
What seeds are usually in a four-seed mixed snack?
There is no fixed recipe for a four-seed mixed snack; the blend varies by brand or homemade recipe. Sunflower, pumpkin, sesame, and flax seeds are common choices, but the ingredient list is the reliable way to identify what is in a particular mix.
Can you eat a four-seed mixed snack raw?
Yes, a four-seed mixed snack can generally be eaten as sold, without cooking. Add it to foods just before serving if you want the seeds to stay crunchy, and follow the package directions if the product specifies preparation.
How do you use a four-seed mixed snack in smoothies?
Blend a four-seed mixed snack into a smoothie for extra texture and a nutty taste. A powerful blender gives a smoother result; otherwise, sprinkle the mix on top after blending so the seeds remain crunchy.
Does a four-seed mixed snack need to be refrigerated?
Not necessarily: an unopened four-seed mixed snack can usually be kept in a cool, dry cupboard. After opening, seal it well; refrigeration can help preserve freshness in warm or humid conditions, particularly if you will store it for a while.
Can a four-seed mixed snack go rancid?
Yes, the oils in a four-seed mixed snack can turn rancid over time, especially with exposure to heat, air, or light. Discard it if it smells paint-like or stale, or tastes bitter rather than pleasantly nutty.
Can you bake a four-seed mixed snack into bread?
Yes, a four-seed mixed snack works in bread dough or as a topping. Mix seeds into the dough for an even distribution, or press them onto a dampened crust before baking so they are less likely to fall off.
Should you soak a four-seed mixed snack before eating it?
No, soaking a four-seed mixed snack is not usually necessary. You can stir it into oatmeal or yogurt ahead of time if you prefer softer seeds; flax in the mix may absorb liquid and thicken the food as it sits.
Can a four-seed mixed snack replace chia or flaxseed in a recipe?
Sometimes, but a four-seed mixed snack will not behave exactly like chia or ground flaxseed. Whole seeds add crunch, while chia and ground flax can thicken liquids or help bind recipes, so choose a substitute based on the job the seed needs to do.
Is a four-seed mixed snack good for weight loss?
A four-seed mixed snack provides fiber and protein that can make a snack more satisfying, but it is also energy-dense. It can fit a weight-loss eating plan when used in a modest amount rather than eaten freely from the bag.
Can birds eat a four-seed mixed snack?
A plain, unsalted four-seed mixed snack may be suitable for some wild birds, but seasoned mixes are not a good choice. Check that the seeds are fresh and contain no added salt, sugar, or flavorings, and offer them as a supplement rather than the birds’ only food.
Four seed mixed snack Vitamins & Minerals
Vitamins
B1
0.27mg · 23% DV
B6
0.17mg · 10% DV
Biotin
2.7µg · 9% DV
B3
1.38mg · 9% DV
Minerals
Copper
0.42mg · 47% DV
Manganese
0.78mg · 34% DV
Phosphorus
186mg · 27% DV
Magnesium
102mg · 24% DV
Potassium ⭐
183mg · 5% DV
Sodium
2.4mg · 0% DV
Four seed mixed snack Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Four seed mixed snack
To burn the 173 calories in 1 serving (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 Four seed mixed snack?
Four seed mixed snack brings together four kinds of seeds for nibbling or adding to meals. The exact blend can vary, so check the ingredient list if you want to know which seeds are included.
It works well sprinkled over porridge, yoghurt or salads, stirred into soups, or eaten by the handful as a snack. For people in Turkey, it can also add crunch to a simple breakfast or accompany tea. The mix is rich in fats, plant protein and fibre; a 100 g portion provides 22.4 g of protein. Because seeds are energy-dense, a small handful is often plenty. Pair it with fresh fruit or plain yoghurt for a more filling snack.
How Nutritious Is Four seed mixed snack?
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 Four seed mixed snack 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 Four seed mixed snack Contain Allergens?
No known major allergens
Which Diets Is Four seed mixed snack 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
Four seed mixed snack Fat Profile
SATURATED
1.89g
MONOUNSATURATED
4.26g
POLYUNSATURATED
7.47g
Omega 6:3 ratio 5:1
Above the ideal 4:1 (5:1).
Compare Four seed mixed snack
Foods Similar to Four seed mixed snack
Have another question about Four seed mixed snack?
Ask the AI nutrition coach — calories, portions, alternatives and more, answered in seconds in the app.
Scan calories with your camera
Instant AI nutrition analysis
Nutrition data compiled from USDA FoodData Central and scientific sources.