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Mixed Nuts and Seeds Calories
Source of protein, healthy fats, vitamins and minerals
CALORIES
GI
POTASSIUM
FIBER
Mixed Nuts and Seeds Nutrition Facts
Selected: 100 g
590
KCAL / 100G
Carbs
21g
· 14%
Protein
19g
· 13%
Fat
49g
· 73%
Fiber
8g
Mixed Nuts and Seeds Vitamins & Minerals
Vitamins
Biotin
18µg · 60% DV
Vitamin E
7.5mg · 50% DV
B1
0.5mg · 42% DV
B5
1.2mg · 24% DV
Minerals
Copper
1mg · 111% DV
Manganese
2mg · 87% DV
Phosphorus
420mg · 60% DV
Magnesium
220mg · 52% 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
✓ Suitable
Low FODMAP
— Not suitable
Mixed Nuts and Seeds Fat Profile
SATURATED
6.5g
MONOUNSATURATED
26g
POLYUNSATURATED
15.5g
Omega 6:3 ratio 8.3:1
Above the ideal 4:1 (8.3:1).
Foods Similar to Mixed Nuts and Seeds
Mixed Nuts and Seeds — Frequently Asked Questions
Are mixed nuts and seeds better before or after a workout?
Large portions right before training can feel heavy because fat and fiber slow digestion. After exercise, they work better as part of a snack with fruit, yogurt, or oats.
Do mixed nuts and seeds cause weight gain?
Not by themselves; overall portion size and total daily intake matter most. Because they are energy-dense, it is easy to overeat them without noticing.
How should mixed nuts and seeds be stored after opening?
Keep them in an airtight container in a cool, dark place. For warm kitchens or longer storage, the fridge or freezer helps slow rancidity.
How can you tell if mixed nuts and seeds have gone bad?
A bitter, paint-like, or stale smell is a common warning sign. If the flavor turns sharply bitter, the texture becomes oddly soft, or you see mold, discard them.
Is raw or roasted mixed nuts and seeds a better choice?
Raw mixes are often the simpler option, while roasted mixes may have a stronger flavor. Products heavily roasted or loaded with salt can be less favorable for everyday use.
What foods pair well with mixed nuts and seeds?
They pair well with fruit for a more balanced snack and with yogurt for extra staying power. They also work well on salads, porridge, and grain bowls for added texture.
Are mixed nuts and seeds okay to eat at night?
Yes, in a moderate portion they are fine at night for most people. Very large servings may feel too heavy for those prone to indigestion or reflux.
Why do mixed nuts and seeds sometimes cause bloating?
Their fiber content and dense texture can be hard on sensitive digestion, especially in large amounts. Starting with smaller portions often helps.
What should you watch for in salted mixes compared with plain ones?
Salted mixes can add a lot of sodium without making the snack more filling. Plain or lightly salted options are usually easier to fit into a routine diet.
Who should be especially careful with mixed nuts and seeds?
Anyone with tree nut, peanut, or sesame allergy should avoid them unless the ingredients are clearly safe. Small children and people with chewing or swallowing difficulties also need caution because of choking risk.
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Nutrition data compiled from USDA FoodData Central and scientific sources.