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Mixed pumpkin seeds and sunflower seeds Calories
Rich in protein and healthy fats, good source of magnesium and vitamin E
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Mixed pumpkin seeds and sunflower seeds (30 g) has 175 calories. That works out to 584 calories per 100 g. It contains 4.5 g of carbs, 7.3 g of protein, 14.9 g of fat and 2.7 g of fiber. Its 0.5 mg of Copper covers 53% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Mixed pumpkin seeds and sunflower seeds Nutrition Facts
Selected: 1 serving (medium) · 30 g
175
KCAL / 30G
Carbs
4.5g
· 2% DV
Protein
7.3g
· 15% DV
Fat
14.9g
· 19% 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 10% · Protein 16% · Fat 74%
Mixed pumpkin seeds and sunflower seeds nutrition facts table · 1 serving (medium) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 175 kcal | |
| Total fat | 14.9 g | 19% |
| Saturated fat | 2.43 g | 12% |
| Trans fat | 0 g | |
| Sodium | 2.4 mg | 0% |
| Total carbohydrate | 4.5 g | 2% |
| Fiber | 2.7 g | 10% |
| Protein | 7.3 g | 15% |
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 pumpkin seeds and sunflower seeds?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 30 g | 175 kcal |
| 1 tablespoon (whole) | 10 g | 58 kcal |
| 2 tablespoon (whole) | 20 g | 117 kcal |
| 1 ounce (whole) | 28 g | 164 kcal |
| 1 pack (small) | 40 g | 234 kcal |
| 1 serving (large) | 50 g | 292 kcal |
| 1 cup (whole) | 64 g | 374 kcal |
| 1 pack (medium) | 80 g | 467 kcal |
| 100 g | 100 g | 584 kcal |
Calculated from 584 calories per 100 g.
Frequently Asked Questions About Mixed pumpkin seeds and sunflower seeds
Are mixed pumpkin seeds and sunflower seeds healthy?
Yes, mixed pumpkin seeds and sunflower seeds provide protein, fibre and unsaturated fats, along with magnesium and vitamin E. Choose an unsalted mix when possible, since heavily salted seeds can add a lot of sodium to a snack.
How do you eat mixed pumpkin seeds and sunflower seeds?
Sprinkle mixed pumpkin seeds and sunflower seeds over oatmeal, yoghurt, salads or soup, or stir them into bread and muffin batter. They also work as a crunchy topping for grain bowls and roasted vegetables.
Do mixed pumpkin seeds and sunflower seeds need to be roasted?
No, mixed pumpkin seeds and sunflower seeds can be eaten raw or roasted. Raw seeds have a milder taste, while brief dry-roasting brings out a nuttier flavour. Stir them often and stop once they smell fragrant to avoid burning.
How should you store mixed pumpkin seeds and sunflower seeds?
Store mixed pumpkin seeds and sunflower seeds in an airtight container in a cool, dry place, away from sunlight. Their natural oils can turn rancid over time; refrigerate the mix if you will not use it soon or your kitchen is warm.
Can you eat the shells of mixed pumpkin seeds and sunflower seeds?
It depends on whether the mix is sold shelled. The kernels are ready to eat, but hard pumpkin-seed and sunflower-seed shells can be tough and unpleasant to chew. Spit out the shells rather than swallowing them.
Can you roast mixed pumpkin seeds and sunflower seeds at home?
Yes, spread mixed pumpkin seeds and sunflower seeds in a single layer and roast them gently, stirring once or twice. The two seeds may brown at different speeds, so watch closely and remove them when fragrant; let them cool before storing.
Can mixed pumpkin seeds and sunflower seeds be added to bread?
Yes, mixed pumpkin seeds and sunflower seeds can be mixed into bread dough or scattered on top before baking. For a topping that sticks, brush the surface lightly with water or egg wash, and watch the seeds so they do not over-brown.
Can you soak mixed pumpkin seeds and sunflower seeds?
Yes, you can soak mixed pumpkin seeds and sunflower seeds, but soaking is not necessary before eating or adding them to most recipes. Drain and dry soaked seeds well, and avoid leaving them damp at room temperature for extended periods.
Are mixed pumpkin seeds and sunflower seeds good for weight loss?
They can fit into a weight-loss eating plan, but mixed pumpkin seeds and sunflower seeds are easy to overeat because they are compact and energy-dense. Pre-portion them rather than snacking straight from a large bag.
Can mixed pumpkin seeds and sunflower seeds be blended into seed butter?
Yes, blend mixed pumpkin seeds and sunflower seeds in a strong food processor, pausing to scrape down the sides as they release their oils. The result may be thicker or less smooth than single-seed butter; add no liquid if you plan to store it.
Mixed pumpkin seeds and sunflower seeds Vitamins & Minerals
Vitamins
Vitamin E
5.55mg · 37% DV
B1
0.42mg · 35% DV
B3
2.16mg · 14% DV
Biotin
3µg · 10% DV
Minerals
Copper
0.48mg · 53% DV
Phosphorus
258mg · 37% DV
Manganese
0.72mg · 31% DV
Magnesium
126mg · 30% DV
Potassium ⭐
216mg · 6% DV
Sodium
2.4mg · 0% DV
Mixed pumpkin seeds and sunflower seeds Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Mixed pumpkin seeds and sunflower seeds
To burn the 175 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 pumpkin seeds and sunflower seeds?
Mixed pumpkin seeds and sunflower seeds combine the edible kernels of two widely enjoyed crops. They are sold plain or roasted, sometimes salted, and make a crunchy snack with a mild, nutty flavour; pumpkin seeds tend to be fuller-tasting, while sunflower seeds add a softer, slightly sweet note. There is no single regional origin for the blend, and both seeds are used in foods around the world.
Enjoy a small handful on its own, or scatter it over salads, porridge, yoghurt or soups for extra crunch. The mix provides protein, fibre and unsaturated fats, along with magnesium and vitamin E. If you are watching salt or simply want a lighter snack, choose an unsalted version and keep the portion modest.
How Nutritious Is Mixed pumpkin seeds and sunflower 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 pumpkin seeds and sunflower 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 pumpkin seeds and sunflower seeds Contain Allergens?
No known major allergens
Which Diets Is Mixed pumpkin seeds and sunflower 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 pumpkin seeds and sunflower seeds Fat Profile
SATURATED
2.43g
MONOUNSATURATED
5.07g
POLYUNSATURATED
7.02g
Omega 6:3 ratio 171:1
Above the ideal 4:1 (171:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.