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Four-seed nut mix Calories
Rich in protein, fiber, and healthy unsaturated fats
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Four-seed nut mix (30 g) has 170 calories. That works out to 565 calories per 100 g. It contains 6.7 g of carbs, 6.1 g of protein, 13.7 g of fat and 3.4 g of fiber. Its 0.4 mg of Copper covers 48% of the Daily Value. Its glycemic index is 20 (low), so it raises blood sugar slowly.
Four-seed nut mix Nutrition Facts
Selected: 1 serving (medium) · 30 g
170
KCAL / 30G
Carbs
6.7g
· 2% DV
Protein
6.1g
· 12% DV
Fat
13.7g
· 18% DV
Fiber
3.4g
· 12% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 15% · Protein 14% · Fat 71%
Four-seed nut mix nutrition facts table · 1 serving (medium) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 170 kcal | |
| Total fat | 13.7 g | 18% |
| Saturated fat | 1.56 g | 8% |
| Trans fat | 0 g | |
| Sodium | 4.5 mg | 0% |
| Total carbohydrate | 6.7 g | 2% |
| Fiber | 3.4 g | 12% |
| Protein | 6.1 g | 12% |
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 Serving of Four-seed nut mix?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 30 g | 170 kcal |
| 1 teaspoon (small) | 5 g | 28 kcal |
| 1 tablespoon (medium) | 10 g | 57 kcal |
| 1 ounce (medium) | 28 g | 158 kcal |
| 1 pack (small) | 40 g | 226 kcal |
| 1 serving (large) | 50 g | 283 kcal |
| 100 g | 100 g | 565 kcal |
| 1 cup (large) | 120 g | 678 kcal |
Calculated from 565 calories per 100 g.
Frequently Asked Questions About Four-seed nut mix
What is in a four-seed nut mix?
A four-seed nut mix does not have one universal recipe; the nuts and seeds can vary from one mix to another. The exact ingredients are not specified here, so the name alone is not enough to identify which four seeds or nuts it contains.
Is a four-seed nut mix good for you?
Yes, a four-seed nut mix provides protein, fiber, and unsaturated fats. It is also energy-dense, so it works well as part of a meal or snack rather than as an unlimited handful eaten straight from the bag.
How can you use a four-seed nut mix?
You can eat a four-seed nut mix as a snack or add it to salads, porridge, or yogurt. For a different texture, crush or grind it and sprinkle it over food just before serving.
Can you freeze a four-seed nut mix?
Yes, you can freeze a four-seed nut mix to slow the loss of freshness. Seal it in an airtight, freezer-safe container, and let the portion you plan to use come to room temperature while still sealed to limit condensation.
Does a four-seed nut mix need to be soaked?
No, a four-seed nut mix does not need soaking before you eat it. Soaking softens the pieces and changes their texture; if you do soak a portion, drain it well and use it promptly rather than storing it damp.
Can you roast a four-seed nut mix at home?
Yes, you can roast a four-seed nut mix at home to bring out a toastier flavor. Spread it in a single layer and use gentle heat, stirring occasionally; small seeds can brown quickly, so keep an eye on them.
Can you add a four-seed nut mix to baking?
Yes, a four-seed nut mix can be added to bread, crackers, or muffins for crunch. Fold it into the mixture or scatter it on top, and avoid roasting it separately first if the recipe will bake it for a long time.
Does a four-seed nut mix help with weight loss?
A four-seed nut mix is not a weight-loss food by itself. Its fiber, protein, and fats can make a snack satisfying, but its energy density means a measured portion is more useful than grazing from a large container.
Can young children eat a four-seed nut mix?
Whole pieces in a four-seed nut mix can be a choking hazard for young children. For a child who is ready for nuts and seeds, use an age-appropriate texture—such as finely ground mix stirred into food—and supervise them while eating.
Does roasting a four-seed nut mix destroy its nutrients?
No, roasting a four-seed nut mix does not destroy all of its nutrients, although heat can reduce some heat-sensitive compounds. Gentle, brief roasting is a practical way to add flavor without letting the seeds scorch.
Four-seed nut mix Vitamins & Minerals
Vitamins
Vitamin E
3.78mg · 25% DV
B1
0.19mg · 16% DV
Biotin
3.9µg · 13% DV
B3
1.53mg · 10% DV
Minerals
Copper
0.44mg · 49% DV
Manganese
0.71mg · 31% DV
Phosphorus
195mg · 28% DV
Magnesium
110mg · 26% DV
Potassium ⭐
183mg · 5% DV
Sodium
4.5mg · 0% DV
Four-seed nut mix Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Four-seed nut mix
To burn the 170 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 nut mix?
Four-seed nut mix combines nuts with four kinds of seeds; the exact ingredients can vary by product, so check the pack if you want to know which ones are included. It makes a convenient snack and can also be sprinkled over porridge, yoghurt or a salad. Its crunchy texture and varied, nutty flavour work well on their own or alongside fresh fruit.
The mix is rich in protein, fibre and unsaturated fats, so a small handful can make a filling addition to a snack or breakfast. A typical serving is about 30 g. For a lighter option, measure out a portion rather than eating straight from the bag, and choose an unsalted version if you prefer less salt.
How Nutritious Is Four-seed nut 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
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 nut 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 Four-seed nut mix Contain Allergens?
Contains these allergens:
Which Diets Is Four-seed nut 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
✓ Suitable
Low FODMAP
— Not suitable
Four-seed nut mix Fat Profile
SATURATED
1.56g
MONOUNSATURATED
4.08g
POLYUNSATURATED
6.03g
Omega 6:3 ratio 4.6:1
Above the ideal 4:1 (4.6:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.