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Mixed nuts and seeds Calories
Variety of nuts and seeds, high in protein and healthy fats
CALORIES
GI
POTASSIUM
FIBER
Mixed nuts and seeds Nutrition Facts
Selected: 100 g
590
KCAL / 100G
Carbs
18g
· 12%
Protein
18g
· 12%
Fat
50g
· 76%
Fiber
8g
Mixed nuts and seeds Vitamins & Minerals
Vitamins
Biotin
18µg · 60% DV
Vitamin E
7mg · 47% DV
B1
0.5mg · 42% DV
B3
4.2mg · 26% DV
Minerals
Copper
1mg · 111% DV
Manganese
2mg · 87% DV
Phosphorus
420mg · 60% DV
Magnesium
230mg · 55% DV
Mixed nuts and seeds Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Mixed nuts and 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 nuts and seeds Contain Allergens?
Contains these allergens:
Which Diets Is Mixed nuts and 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
— Not suitable
Low FODMAP
— Not suitable
Mixed nuts and seeds Fat Profile
SATURATED
6g
MONOUNSATURATED
24g
POLYUNSATURATED
18g
Omega 6:3 ratio 7.2:1
Above the ideal 4:1 (7.2:1).
Foods Similar to Mixed nuts and seeds
Mixed nuts and seeds — Frequently Asked Questions
How should mixed nuts and seeds be stored after opening?
Keep them in an airtight container in a cool, dark place after opening. Heat, air, and light can make the natural fats go rancid faster.
Can mixed nuts and seeds be refrigerated or frozen?
Yes, refrigeration or freezing can help them stay fresh longer, especially if you buy them in bulk. Let them come to room temperature before eating for better texture and flavor.
Are mixed nuts and seeds better before or after a workout?
A small portion can work before exercise, but high-fat foods may feel heavy for some people. After training, pairing them with fruit or yogurt can make the snack more balanced.
Is it better to eat mixed nuts and seeds alone or with other foods?
They work well on their own, but pairing them with fruit, yogurt, or oats can make the snack more filling and varied. This also helps combine different nutrients in one meal or snack.
Should I choose raw or roasted mixed nuts and seeds?
Both can fit a healthy diet, but the better choice depends on the ingredients. Plain options are usually preferable to mixes that are heavily salted, sugar-coated, or fried in added oils.
Why do mixed nuts and seeds sometimes cause stomach discomfort?
Their fat and fiber content can cause bloating or heaviness in some people, especially if eaten quickly or in large amounts. Eating a smaller portion and chewing well often helps.
Are mixed nuts and seeds suitable for children?
They can be, but whole nuts and seeds may be a choking hazard for very young children. For younger ages, ground forms or nut and seed butters are usually safer.
Can I eat mixed nuts and seeds every day?
Yes, they can be part of a daily eating pattern when portions are kept moderate. Because they are energy-dense, it is easy to eat more than intended.
Why should salted mixed nuts and seeds be eaten more carefully?
Salted versions can raise sodium intake without adding much nutritional benefit. People watching blood pressure may prefer unsalted or lightly salted mixes.
Who should be especially careful with mixed nuts and seeds?
Anyone with tree nut, peanut, or sesame allergy should be very cautious, as reactions can be serious. Ingredient mixes vary, so checking the label every time matters.
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Nutrition data compiled from USDA FoodData Central and scientific sources.