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Mixed nuts and three seeds Calories
Rich in healthy fats, plant protein, and fiber
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Mixed nuts and three seeds (30 g) has 179 calories. That works out to 595 calories per 100 g. It contains 5.5 g of carbs, 6.1 g of protein, 15.4 g of fat and 2.9 g of fiber. Its 0.3 mg of Copper covers 38% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Mixed nuts and three seeds Nutrition Facts
Selected: 1 serving (medium) · 30 g
179
KCAL / 30G
Carbs
5.5g
· 2% DV
Protein
6.1g
· 12% DV
Fat
15.4g
· 20% DV
Fiber
2.9g
· 10% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 12% · Protein 13% · Fat 75%
Mixed nuts and three seeds nutrition facts table · 1 serving (medium) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 179 kcal | |
| Total fat | 15.4 g | 20% |
| Saturated fat | 1.92 g | 10% |
| Trans fat | 0 g | |
| Sodium | 2.4 mg | 0% |
| Total carbohydrate | 5.5 g | 2% |
| Fiber | 2.9 g | 10% |
| 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 Mixed nuts and three seeds?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 30 g | 179 kcal |
| 1 piece (small) | 5 g | 30 kcal |
| 1 tablespoon (whole) | 9 g | 54 kcal |
| 2 tablespoon (whole) | 18 g | 107 kcal |
| 1 ounce (medium) | 28 g | 167 kcal |
| 1 serving (large) | 45 g | 268 kcal |
| 100 g | 100 g | 595 kcal |
| 1 cup (whole) | 120 g | 714 kcal |
Calculated from 595 calories per 100 g.
Frequently Asked Questions About Mixed nuts and three seeds
What is in mixed nuts and three seeds?
There is no universal recipe for mixed nuts and three seeds; the nuts and the three seeds can vary by product. Read the ingredient list to identify the exact varieties, especially if you are buying the mix for a particular recipe.
Are mixed nuts and three seeds good for you?
Yes, mixed nuts and three seeds provide plant protein, fibre and unsaturated fats. They can make a satisfying snack, but the mix is energy-dense, so portioning some into a bowl is more mindful than eating straight from the bag.
Can mixed nuts and three seeds help with weight loss?
They do not cause weight loss on their own, but their protein and fibre may help make a snack more filling. Measure out a serving rather than grazing from the packet, since it is easy to eat more than intended.
Should you eat mixed nuts and three seeds raw or roasted?
Either is fine; the choice mainly comes down to taste. Roasting brings out a deeper flavour, while salted or oil-roasted versions can add salt or oil. Choose an unsalted mix if you want to avoid extra sodium.
How should you store mixed nuts and three seeds?
Keep mixed nuts and three seeds in an airtight container in a cool, dry place away from sunlight. Heat, light and air can make their natural oils turn rancid faster. Seal the container well after each use.
Can you freeze mixed nuts and three seeds?
Yes, mixed nuts and three seeds can be frozen in an airtight, freezer-safe container. Divide them into portions if you do not plan to use the whole batch at once, and keep the container closed while the mix comes back to room temperature.
Do mixed nuts and three seeds need to be soaked before eating?
No, mixed nuts and three seeds do not need soaking before you eat them. Soaking softens their texture and adds moisture, so it is usually unnecessary for a ready-to-eat mix; use them dry if you want them to stay crunchy.
How can you add mixed nuts and three seeds to oatmeal?
Stir mixed nuts and three seeds into oatmeal just before serving for a crunchy topping, or mix them in earlier if you prefer a softer texture. They also work well with fruit or yogurt alongside the oats.
Can people with diabetes eat mixed nuts and three seeds?
Yes, people with diabetes can generally include mixed nuts and three seeds as part of a meal or snack. Choose an unsweetened mix and keep the portion consistent, particularly if you count carbohydrates or manage blood sugar with medication.
Can you use mixed nuts and three seeds in homemade granola?
Yes, mixed nuts and three seeds work well in homemade granola. Stir them into the oat mixture before baking for a toasted flavour, or add some after baking to preserve more crunch. Keep an eye on the mix so the smaller seeds do not burn.
Mixed nuts and three seeds Vitamins & Minerals
Vitamins
Biotin
5.4µg · 18% DV
Vitamin E
2.58mg · 17% DV
B1
0.13mg · 11% DV
B3
1.23mg · 8% DV
Minerals
Copper
0.35mg · 39% DV
Manganese
0.61mg · 27% DV
Phosphorus
141mg · 20% DV
Magnesium
77mg · 18% DV
Potassium ⭐
183mg · 5% DV
Sodium
2.4mg · 0% DV
Mixed nuts and three seeds Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Mixed nuts and three seeds
To burn the 179 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 Mixed nuts and three seeds?
Mixed nuts and three seeds is a blend of assorted nuts with three kinds of seeds; the specific varieties and proportions can differ between mixes. It has a distinctly nutty flavour and a crunchy texture, though the taste varies with the ingredients and whether they are raw or roasted.
It is commonly eaten by the handful as a snack or sprinkled over porridge, yoghurt, salads or smoothie bowls. The mix is rich in fats, plant protein and fibre, and is energy-dense, so a modest portion works well when you want something filling between meals. Pair it with fresh fruit or plain yoghurt for a simple snack.
How Nutritious Is Mixed nuts and three seeds?
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 three 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 three seeds Contain Allergens?
Contains these allergens:
Which Diets Is Mixed nuts and three 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
✓ Suitable
Low FODMAP
— Not suitable
Mixed nuts and three seeds Fat Profile
SATURATED
1.92g
MONOUNSATURATED
7.23g
POLYUNSATURATED
4.74g
Omega 6:3 ratio 5.3:1
Above the ideal 4:1 (5.3:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.