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Mixed raw hazelnut, almond, cashew, pumpkin seed Calories
Raw mixed nuts and seeds, high in healthy fats, protein, and minerals
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Mixed raw hazelnut, almond, cashew, pumpkin seed (30 g) has 183 calories. That works out to 610 calories per 100 g. It contains 5.4 g of carbs, 5.7 g of protein, 15.9 g of fat and 2.4 g of fiber. Its 0.4 mg of Copper covers 47% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Mixed raw hazelnut, almond, cashew, pumpkin seed Nutrition Facts
Selected: 1 serving (medium) · 30 g
183
KCAL / 30G
Carbs
5.4g
· 2% DV
Protein
5.7g
· 11% DV
Fat
15.9g
· 20% DV
Fiber
2.4g
· 9% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 12% · Protein 12% · Fat 76%
Mixed raw hazelnut, almond, cashew, pumpkin seed nutrition facts table · 1 serving (medium) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 183 kcal | |
| Total fat | 15.9 g | 20% |
| Saturated fat | 1.95 g | 10% |
| Trans fat | 0 g | |
| Sodium | 1.8 mg | 0% |
| Total carbohydrate | 5.4 g | 2% |
| Fiber | 2.4 g | 9% |
| Protein | 5.7 g | 11% |
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 raw hazelnut, almond, cashew, pumpkin seed?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 30 g | 183 kcal |
| 1 piece (mini) | 5 g | 31 kcal |
| 1 tablespoon (medium) | 10 g | 61 kcal |
| 1 serving (small) | 20 g | 122 kcal |
| 1 serving (large) | 45 g | 275 kcal |
| 1 pack (medium) | 50 g | 305 kcal |
| 2 serving (double) | 60 g | 366 kcal |
| 100 g | 100 g | 610 kcal |
| 1 cup (whole) | 130 g | 793 kcal |
Calculated from 610 calories per 100 g.
Frequently Asked Questions About Mixed raw hazelnut, almond, cashew, pumpkin seed
Is mixed raw hazelnut, almond, cashew, and pumpkin seed a healthy snack?
Yes, it can be a nourishing snack. The nuts and seeds provide protein, fibre, and unsaturated fats. Choose an unsalted, unsweetened mix and portion it into a small bowl rather than eating straight from a large bag.
Can you eat mixed raw hazelnut, almond, cashew, and pumpkin seed without soaking it?
Yes, you can eat this mix as it is; soaking is not necessary. Soaking softens the nuts and seeds but also adds moisture, which can shorten their storage life. Soak only the amount you plan to eat soon.
How should you store mixed raw hazelnut, almond, cashew, and pumpkin seed?
Keep the mix in an airtight container in a cool, dry, dark place, away from the stove and direct sunlight. For warm climates or longer storage, refrigerating it helps slow the nuts’ and seeds’ oils from turning rancid.
Can you roast mixed raw hazelnut, almond, cashew, and pumpkin seed at home?
Yes. Roast the mix without added oil over low heat, stirring often and checking frequently. The pumpkin seeds and different nuts may brown at different rates, so remove pieces as they toast rather than waiting for everything to finish together.
Does mixed raw hazelnut, almond, cashew, and pumpkin seed need washing before eating?
No, a dry mix sold ready to eat does not need washing. Water can leave moisture behind and encourage spoilage. If you have a specific reason to wash it, rinse only the portion you will eat and dry it thoroughly.
How can you tell if mixed raw hazelnut, almond, cashew, and pumpkin seed has gone bad?
A bitter taste or a paint-like, stale smell can mean the oils have turned rancid; discard the mix. Throw it away if you see mold, damp clumping, or insects, and clean the container before using it again.
What is a good portion of mixed raw hazelnut, almond, cashew, and pumpkin seed?
A medium serving is about 30 grams. Because nuts and seeds are energy-dense, measuring a portion into a bowl can help you avoid grazing from the bag without noticing how much you have eaten.
Can you add mixed raw hazelnut, almond, cashew, and pumpkin seed to oatmeal or yogurt?
Yes, the mix works well as a crunchy topping for oatmeal, yogurt, or smoothie bowls. Add it just before serving to keep the pieces crisp, or chop them roughly if you want a more even topping.
Can mixed raw hazelnut, almond, cashew, and pumpkin seed be used in baking?
Yes, you can fold the mix into cookies, quick breads, or homemade granola. Chop larger pieces first for more even distribution, and add them near the end of mixing so they do not break down too much.
Is mixed raw hazelnut, almond, cashew, and pumpkin seed a useful snack before a workout?
It can work before exercise if you tolerate it well, but its fat and fibre may feel heavy just before intense activity. Try a small portion well ahead of your workout, or choose a lighter, easier-to-digest snack closer to exercise.
Mixed raw hazelnut, almond, cashew, pumpkin seed Vitamins & Minerals
Vitamins
Vitamin E
3mg · 20% DV
Biotin
4.8µg · 16% DV
B1
0.14mg · 12% DV
B2
0.14mg · 11% DV
Minerals
Copper
0.42mg · 47% DV
Manganese
0.63mg · 27% DV
Phosphorus
126mg · 18% DV
Magnesium
63mg · 15% DV
Potassium ⭐
195mg · 6% DV
Sodium
1.8mg · 0% DV
Mixed raw hazelnut, almond, cashew, pumpkin seed Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Mixed raw hazelnut, almond, cashew, pumpkin seed
To burn the 183 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 raw hazelnut, almond, cashew, pumpkin seed?
Mixed raw hazelnut, almond, cashew, pumpkin seed brings together four familiar nuts and seeds in an uncooked snack mix. The hazelnuts have a distinctive, gently sweet flavour, while almonds add a firmer bite, cashews a softer texture and pumpkin seeds a light crunch. With no roasting, the ingredients’ natural flavours stay in the foreground.
Enjoy it by the handful between meals, stir it into porridge or yoghurt, or scatter it over salads. It is energy-dense, with plenty of fat alongside plant protein, fibre and minerals; a small portion can add satisfying crunch to a meal. If you are keeping portions modest, measure out about 30 g rather than eating from the bag, or use a spoonful as a topping.
How Nutritious Is Mixed raw hazelnut, almond, cashew, pumpkin seed?
Nutrient density
Very 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
Medium
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 raw hazelnut, almond, cashew, pumpkin seed 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 raw hazelnut, almond, cashew, pumpkin seed Contain Allergens?
Contains these allergens:
Which Diets Is Mixed raw hazelnut, almond, cashew, pumpkin seed 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 raw hazelnut, almond, cashew, pumpkin seed Fat Profile
SATURATED
1.95g
MONOUNSATURATED
8.4g
POLYUNSATURATED
4.8g
Omega 6:3 ratio 70:1
Above the ideal 4:1 (70:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.