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Mixed raw pumpkin seeds and raisins Calories
Energy-dense snack with healthy fats, magnesium, iron, and natural sugars
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Mixed raw pumpkin seeds and raisins (40 g) has 187 calories. That works out to 468 calories per 100 g. It contains 13.5 g of carbs, 7.3 g of protein, 11.8 g of fat and 2.7 g of fiber. Its 0.3 mg of Copper covers 32% of the Daily Value. Its glycemic index is 45 (medium), so it raises blood sugar at a moderate pace.
Mixed raw pumpkin seeds and raisins Nutrition Facts
Selected: 1 serving (medium) · 40 g
187
KCAL / 40G
Carbs
13.5g
· 5% DV
Protein
7.3g
· 15% DV
Fat
11.8g
· 15% 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 29% · Protein 15% · Fat 56%
Mixed raw pumpkin seeds and raisins nutrition facts table · 1 serving (medium) (40 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 187 kcal | |
| Total fat | 11.8 g | 15% |
| Saturated fat | 2.24 g | 11% |
| Trans fat | 0 g | |
| Sodium | 3.6 mg | 0% |
| Total carbohydrate | 13.5 g | 5% |
| 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 raw pumpkin seeds and raisins?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 40 g | 187 kcal |
| 1 tablespoon (whole) | 10 g | 47 kcal |
| 2 tablespoon (whole) | 20 g | 94 kcal |
| 1 ounce (whole) | 28 g | 131 kcal |
| 1 serving (large) | 60 g | 281 kcal |
| 100 g | 100 g | 468 kcal |
| 1 cup (whole) | 120 g | 562 kcal |
Calculated from 468 calories per 100 g.
Frequently Asked Questions About Mixed raw pumpkin seeds and raisins
Are mixed raw pumpkin seeds and raisins a healthy snack?
Yes, mixed raw pumpkin seeds and raisins make a nutrient-rich snack, combining the seeds’ unsaturated fats and minerals with the raisins’ natural sugars. They are energy-dense, so portion them into a bowl rather than eating straight from a large bag.
How do you make trail mix with raw pumpkin seeds and raisins?
To make a simple trail mix, combine raw pumpkin seeds and raisins in a clean, dry container. Add other ingredients such as nuts or unsweetened coconut if you like, but keep extras separate until serving if you want to control the sweetness.
Can you roast pumpkin seeds and raisins together?
No, do not roast mixed raw pumpkin seeds and raisins together. Raisins can harden or scorch before the seeds are toasted; roast the pumpkin seeds on their own, let them cool, then stir in the raisins.
How should you store mixed raw pumpkin seeds and raisins?
Store mixed raw pumpkin seeds and raisins in an airtight container in a cool, dry, dark place. Keeping moisture out helps the raisins stay pleasant and protects the seeds’ oils from developing stale or rancid flavors.
Can you add mixed raw pumpkin seeds and raisins to oatmeal?
Yes, mixed raw pumpkin seeds and raisins work well stirred into oatmeal. Add them near the end of cooking or sprinkle them on top so the seeds retain some crunch and the raisins do not become overly soft.
Do you need to wash mixed raw pumpkin seeds and raisins?
Usually, no: ready-to-eat mixed raw pumpkin seeds and raisins do not need washing. Water can make the raisins sticky and introduce moisture that shortens the mix’s crisp, fresh texture; use clean hands or a dry spoon to serve it.
Can you freeze mixed raw pumpkin seeds and raisins?
Yes, you can freeze mixed raw pumpkin seeds and raisins in a tightly sealed, freezer-safe container. Keep moisture out, and let the portion come to room temperature while still sealed to reduce condensation on the seeds and raisins.
Are mixed raw pumpkin seeds and raisins good before a workout?
They can be a convenient pre-workout snack: raisins provide carbohydrates, while pumpkin seeds add fat and make the mix more filling. Because the seeds can digest slowly, choose a small portion if you plan to exercise soon.
Do mixed raw pumpkin seeds and raisins raise blood sugar?
Yes, the raisins in mixed raw pumpkin seeds and raisins can raise blood sugar because they contain concentrated natural sugars. Pumpkin seeds add fat and fiber, but they do not cancel out the raisins’ carbohydrate; keep the portion in mind if you monitor blood glucose.
Can you use mixed raw pumpkin seeds and raisins instead of granola?
Yes, mixed raw pumpkin seeds and raisins can replace granola as a topping for yogurt or cereal, but the texture and sweetness will differ. The mix has no oat clusters, so add it just before eating if you want the seeds to stay crunchy.
Mixed raw pumpkin seeds and raisins Vitamins & Minerals
Vitamins
B3
1.72mg · 11% DV
B1
0.06mg · 5% DV
Biotin
1.6µg · 5% DV
B6
0.08mg · 5% DV
Minerals
Copper
0.29mg · 32% DV
Phosphorus
206mg · 29% DV
Manganese
0.6mg · 26% DV
Magnesium
102mg · 24% DV
Potassium ⭐
248mg · 7% DV
Sodium
3.6mg · 0% DV
Mixed raw pumpkin seeds and raisins Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Mixed raw pumpkin seeds and raisins
To burn the 187 calories in 1 serving (medium) (40 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 pumpkin seeds and raisins?
Mixed raw pumpkin seeds and raisins brings together shelled pumpkin seeds and dried grapes; it is a simple snack rather than a dish tied to one particular cuisine. The seeds have a mild, nutty flavour and a firm crunch, while the raisins add chewy sweetness.
Enjoy it by the handful between meals, sprinkle it over porridge or yoghurt, or pack it for a portable snack. It provides protein, fibre and fats from the seeds, alongside the raisins’ natural sugars, so it is nourishing but energy-dense. If you want a lighter snack, serve a small portion with plain yoghurt or fresh fruit rather than eating straight from a large bag.
How Nutritious Is Mixed raw pumpkin seeds and raisins?
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
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 pumpkin seeds and raisins 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 pumpkin seeds and raisins Contain Allergens?
No known major allergens
Which Diets Is Mixed raw pumpkin seeds and raisins 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 pumpkin seeds and raisins Fat Profile
SATURATED
2.24g
MONOUNSATURATED
3.76g
POLYUNSATURATED
5.4g
Omega 6:3 ratio 176:1
Above the ideal 4:1 (176:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.