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Mixed nuts and seeds snack Calories
Energy-dense snack rich in healthy fats and minerals
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (small) of Mixed nuts and seeds snack (30 g) has 173 calories. That works out to 575 calories per 100 g. It contains 6.4 g of carbs, 5.9 g of protein, 14.4 g of fat and 2.7 g of fiber. Its 0.3 mg of Copper covers 37% of the Daily Value. Its glycemic index is 20 (low), so it raises blood sugar slowly.
Mixed nuts and seeds snack Nutrition Facts
Selected: 1 serving (small) · 30 g
173
KCAL / 30G
Carbs
6.4g
· 2% DV
Protein
5.9g
· 12% DV
Fat
14.4g
· 18% DV
Fiber
2.7g
· 10% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 14% · Protein 13% · Fat 73%
Mixed nuts and seeds snack nutrition facts table · 1 serving (small) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 173 kcal | |
| Total fat | 14.4 g | 18% |
| Saturated fat | 2.01 g | 10% |
| Trans fat | 0 g | |
| Sodium | 54 mg | 2% |
| Total carbohydrate | 6.4 g | 2% |
| Fiber | 2.7 g | 10% |
| Protein | 5.9 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 Small Serving of Mixed nuts and seeds snack?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (small) | 30 g | 173 kcal |
| 1 tablespoon (whole) | 9 g | 52 kcal |
| 2 tablespoon (whole) | 18 g | 104 kcal |
| 1 pack (mini) | 25 g | 144 kcal |
| 1 pack (small) | 40 g | 230 kcal |
| 1 serving (medium) | 45 g | 259 kcal |
| 1 serving (large) | 60 g | 345 kcal |
| 1 pack (large) | 75 g | 431 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 Mixed nuts and seeds snack
Is the Mixed nuts and seeds snack good for you?
Yes, the Mixed nuts and seeds snack provides unsaturated fats, fibre and minerals from its nuts and seeds. Choose an unsalted blend without added sugar when possible, and serve a portion rather than eating straight from a large bag.
How much Mixed nuts and seeds snack should you eat a day?
A small handful is a practical daily portion of the Mixed nuts and seeds snack. It is filling and energy-dense, so measuring it into a bowl helps prevent a casual snack from turning into several servings.
Can the Mixed nuts and seeds snack help with weight loss?
It can fit into a weight-loss eating plan, and its fibre, protein and fats may help with fullness. Keep the portion modest, since eating large amounts of the Mixed nuts and seeds snack can add substantial energy.
What is usually in a Mixed nuts and seeds snack?
A Mixed nuts and seeds snack commonly combines nuts such as almonds, walnuts or cashews with seeds such as pumpkin, sunflower or sesame. Ingredients vary by blend, so check the contents if you need to avoid a particular nut or seed.
How should you store a Mixed nuts and seeds snack?
Store the Mixed nuts and seeds snack in an airtight container away from heat, light and moisture. Refrigerating it can help preserve freshness in warm conditions, because the oils in nuts and seeds can become rancid.
Can you eat a Mixed nuts and seeds snack before a workout?
Yes, a small serving of the Mixed nuts and seeds snack can work before exercise if you allow time to digest it. Its fat and fibre may feel heavy immediately before intense activity, when a lighter snack may be more comfortable.
Should you soak a Mixed nuts and seeds snack before eating it?
No, soaking a Mixed nuts and seeds snack is not necessary for most people. Soaking can soften the pieces, but it also makes the blend perishable; refrigerate it and eat it promptly if you choose to soak it.
Is a roasted or raw Mixed nuts and seeds snack better?
Neither is automatically better: raw and dry-roasted Mixed nuts and seeds snacks can both be suitable choices. Look for a version without excess salt or added oil, and choose the texture and taste you prefer.
How can you tell if a Mixed nuts and seeds snack has gone bad?
A rancid, paint-like or unusually bitter smell or taste means the Mixed nuts and seeds snack should be discarded. Also throw it away if it is damp or mouldy; do not try to salvage it by picking out a few pieces.
What can you add a Mixed nuts and seeds snack to?
You can sprinkle the Mixed nuts and seeds snack over oatmeal, yogurt, salads or roasted vegetables for crunch. Add it near serving time, especially to hot dishes, so the seeds and nuts do not burn or turn bitter.
Mixed nuts and seeds snack Vitamins & Minerals
Vitamins
Biotin
5.4µg · 18% DV
Vitamin E
2.61mg · 17% DV
B1
0.13mg · 11% DV
B3
1.23mg · 8% DV
Minerals
Copper
0.33mg · 37% DV
Manganese
0.63mg · 27% DV
Phosphorus
141mg · 20% DV
Magnesium
77mg · 18% DV
Potassium ⭐
186mg · 5% DV
Sodium
54mg · 2% DV
Mixed nuts and seeds snack Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Mixed nuts and seeds snack
To burn the 173 calories in 1 serving (small) (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 Mixed nuts and seeds snack?
Mixed nuts and seeds snack brings together nuts and edible seeds in a convenient handful; the exact mix can vary. It is a snack blend rather than a single traditional dish, and is usually eaten as it is or added to other foods.
People enjoy it between meals, pack it for work or travel, or sprinkle it over porridge, yoghurt and salads. It is energy-dense, with much of its energy coming from fats, alongside protein and fibre. A small handful—about 30 g—is a practical portion if you want a snack that feels satisfying without making it the centre of a meal. Pair it with fresh fruit for a simple, balanced snack.
How Nutritious Is Mixed nuts and seeds 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 Mixed nuts and seeds 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 Mixed nuts and seeds snack Contain Allergens?
Contains these allergens:
Which Diets Is Mixed nuts and seeds 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
Mixed nuts and seeds snack Fat Profile
SATURATED
2.01g
MONOUNSATURATED
6.72g
POLYUNSATURATED
4.38g
Omega 6:3 ratio 14.2:1
Above the ideal 4:1 (14.2:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.