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Mixed Raw Nuts and Seeds Calories
Raw mixed nuts and seeds; high in protein, healthy fats, fiber, and micronutrients.
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Mixed Raw Nuts and Seeds (30 g) has 177 calories. That works out to 590 calories per 100 g. It contains 4.8 g of carbs, 5.4 g of protein, 15 g of fat and 2.4 g of fiber. Its 0.4 mg of Copper covers 40% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Mixed Raw Nuts and Seeds Nutrition Facts
Selected: 1 serving (medium) · 30 g
177
KCAL / 30G
Carbs
4.8g
· 2% DV
Protein
5.4g
· 11% DV
Fat
15g
· 19% 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 11% · Protein 12% · Fat 77%
Mixed Raw Nuts and Seeds nutrition facts table · 1 serving (medium) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 177 kcal | |
| Total fat | 15 g | 19% |
| Saturated fat | 2.1 g | 11% |
| Trans fat | 0 g | |
| Sodium | 1.5 mg | 0% |
| Total carbohydrate | 4.8 g | 2% |
| Fiber | 2.4 g | 9% |
| Protein | 5.4 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 Nuts and Seeds?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 30 g | 177 kcal |
| 1 piece (mini) | 10 g | 59 kcal |
| 1 tablespoon (medium) | 12 g | 71 kcal |
| 1 serving (small) | 15 g | 89 kcal |
| 1 ounce (medium) | 28 g | 165 kcal |
| 1 serving (large) | 50 g | 295 kcal |
| 1 serving (extra large) | 75 g | 443 kcal |
| 100 g | 100 g | 590 kcal |
| 1 pack (jumbo) | 100 g | 590 kcal |
| 1 cup (whole) | 120 g | 708 kcal |
Calculated from 590 calories per 100 g.
Frequently Asked Questions About Mixed Raw Nuts and Seeds
Are mixed raw nuts and seeds good for you?
Yes, mixed raw nuts and seeds can be a nutritious snack: they provide unsaturated fats, fiber, protein, and a range of micronutrients. Choose an unsalted mix if you want to limit sodium, and portion it rather than eating straight from a large bag.
What does “raw” mean for mixed raw nuts and seeds?
“Raw” usually means mixed raw nuts and seeds have not been roasted, so they retain their natural texture and flavor. The word does not always mean they received no food-safety treatment; some nuts may be pasteurized without being roasted.
Should you soak mixed raw nuts and seeds before eating them?
No, soaking mixed raw nuts and seeds is not necessary for eating them. It softens their texture and can make them less crisp; if you prefer them soaked, prepare only what you will use soon and keep it refrigerated.
How should you store mixed raw nuts and seeds?
Store mixed raw nuts and seeds in an airtight container away from heat, light, and moisture. A cool cupboard works for regular use, while refrigeration can help preserve freshness in a warm kitchen or when you are storing a larger supply.
Can mixed raw nuts and seeds be frozen?
Yes, mixed raw nuts and seeds freeze well when sealed in an airtight, freezer-safe container. Take out only what you need and let it come to room temperature while still sealed, which helps keep condensation off the nuts and seeds.
How do you toast mixed raw nuts and seeds?
Spread mixed raw nuts and seeds in a single layer and toast them gently, stirring often. Seeds can brown faster than larger nuts, so watch closely and remove the tray as soon as the mix smells fragrant; it will crisp as it cools.
Can you add mixed raw nuts and seeds to a smoothie?
Yes, mixed raw nuts and seeds can be blended into a smoothie for a thicker texture and a nutty flavor. Start with a small amount, since seeds and nuts can make the drink quite thick; blend longer or add liquid as needed.
Can you make nut butter from mixed raw nuts and seeds?
Yes, you can make a spread from mixed raw nuts and seeds by blending them in a sturdy food processor until they release their oils and turn creamy. Pause to scrape down the sides; seed-heavy mixes may stay thicker or more textured.
How can you tell if mixed raw nuts and seeds have gone rancid?
Rancid mixed raw nuts and seeds may smell sharp, stale, or paint-like and taste bitter or unpleasant. Discard the mix if it has an off smell, visible mold, or signs of moisture; tasting it is not necessary if it already smells wrong.
Can you use mixed raw nuts and seeds as a topping for oatmeal?
Yes, mixed raw nuts and seeds work well on oatmeal, yogurt, or fruit. Add them just before serving to preserve their crunch, or stir them in while the oatmeal is still warm if you prefer a softer texture.
Mixed Raw Nuts and Seeds Vitamins & Minerals
Vitamins
Biotin
6µg · 20% DV
B1
0.15mg · 13% DV
Vitamin E
1.8mg · 12% DV
B6
0.18mg · 11% DV
Minerals
Copper
0.36mg · 40% DV
Manganese
0.75mg · 33% DV
Magnesium
75mg · 18% DV
Phosphorus
120mg · 17% DV
Potassium ⭐
180mg · 5% DV
Sodium
1.5mg · 0% DV
Mixed Raw Nuts and Seeds Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Mixed Raw Nuts and Seeds
To burn the 177 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 Nuts and Seeds?
Mixed raw nuts and seeds is a blend of uncooked nuts and seeds; the exact mix can vary. “Raw” means the ingredients have not been roasted, so their flavours and textures come through without the added toastiness of roasting.
Enjoy it by the handful as a snack, or scatter it over porridge, yoghurt or salads for crunch. The mix is filling and energy-dense, with protein, fibre and plenty of fat; it provides 590 calories per 100 g. A serving of about 30 g is an easy amount to portion out. Pair it with fresh fruit or plain yoghurt for a more substantial snack, or use a small sprinkle to add crunch to a meal.
How Nutritious Is Mixed Raw Nuts and Seeds?
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 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 Raw Nuts and Seeds Contain Allergens?
Contains these allergens:
Which Diets Is Mixed Raw 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 Raw Nuts and Seeds Fat Profile
SATURATED
2.1g
MONOUNSATURATED
7.5g
POLYUNSATURATED
4.8g
Omega 6:3 ratio 6:1
Above the ideal 4:1 (6:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.