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Mixed roasted seeds Calories
Rich in protein and healthy fats
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Mixed roasted seeds (30 g) has 176 calories. That works out to 585 calories per 100 g. It contains 5.2 g of carbs, 6.2 g of protein, 14.9 g of fat and 2.7 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 roasted seeds Nutrition Facts
Selected: 1 serving (medium) · 30 g
176
KCAL / 30G
Carbs
5.2g
· 2% DV
Protein
6.2g
· 12% 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 12% · Protein 14% · Fat 74%
Mixed roasted seeds nutrition facts table · 1 serving (medium) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 176 kcal | |
| Total fat | 14.9 g | 19% |
| Saturated fat | 2.04 g | 10% |
| Trans fat | 0 g | |
| Sodium | 3.6 mg | 0% |
| Total carbohydrate | 5.2 g | 2% |
| Fiber | 2.7 g | 10% |
| Protein | 6.2 g | 12% |
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 roasted seeds?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 30 g | 176 kcal |
| 1 tablespoon (whole) | 9 g | 53 kcal |
| 1 piece (small) | 12 g | 70 kcal |
| 2 tablespoon (whole) | 18 g | 105 kcal |
| 1 ounce (medium) | 28 g | 164 kcal |
| 1 pack (small) | 40 g | 234 kcal |
| 1 cup (whole) | 64 g | 374 kcal |
| 1 pack (large) | 80 g | 468 kcal |
| 100 g | 100 g | 585 kcal |
Calculated from 585 calories per 100 g.
Frequently Asked Questions About Mixed roasted seeds
Are mixed roasted seeds good for you?
Yes, mixed roasted seeds provide protein, fibre and mostly unsaturated fats, making them a nourishing snack. Salted blends can add a lot of sodium, so choose an unsalted mix if you eat them often.
What seeds are usually in mixed roasted seeds?
There is no fixed recipe: mixed roasted seeds may contain sunflower and pumpkin seeds, with watermelon or other seeds in some blends. Check the ingredient list, since the mix can vary between brands and regions.
How can you use mixed roasted seeds in meals?
Sprinkle mixed roasted seeds over salads, soups, porridge or yogurt for crunch, or use them as a topping for roasted vegetables. Add them just before serving if you want them to stay crisp.
How do you roast mixed seeds at home?
Spread raw seeds in a single layer on a baking tray and roast them at moderate heat, stirring regularly. Different seeds brown at different speeds, so remove smaller or faster-browning ones as soon as they smell toasted.
How should mixed roasted seeds be stored?
Keep mixed roasted seeds in an airtight container in a cool, dry, dark place. Their natural oils can turn rancid when exposed to heat, light or air, so reseal opened packaging promptly.
Can you eat mixed roasted seeds every day?
Yes, mixed roasted seeds can be eaten every day as part of varied meals, but keep the serving modest. Salted blends can contribute substantial sodium, and large handfuls add up quickly because seeds are energy-dense.
Can mixed roasted seeds go rancid?
Yes. The oils in mixed roasted seeds can oxidize over time, especially if the package is warm or exposed to air. Discard them if they smell stale, bitter or paint-like, or show signs of moisture or mould.
Do you need to soak mixed roasted seeds before eating them?
No, mixed roasted seeds do not need soaking; roasting makes them ready to eat. Soaking is mainly used for raw seeds in particular recipes, and it would soften already-roasted seeds rather than improve their crunch.
Can you eat the shells in mixed roasted seeds?
Usually, you should eat only the kernels, not the hard shells. Some mixes contain shelled seeds while others include shell-on sunflower or pumpkin seeds; crack those open and discard the shells.
Are mixed roasted seeds better salted or unsalted?
Unsalted mixed roasted seeds are the better choice if you want to limit sodium or season them yourself. Salted seeds are popular as a snack, but their seasoning can make it easy to eat more salt than intended.
Mixed roasted seeds Vitamins & Minerals
Vitamins
B1
0.36mg · 30% DV
Vitamin E
2.76mg · 18% DV
B6
0.24mg · 14% DV
Folate
54µg · 14% DV
Minerals
Copper
0.42mg · 47% DV
Manganese
0.63mg · 27% DV
Phosphorus
183mg · 26% DV
Magnesium
96mg · 23% DV
Potassium ⭐
192mg · 6% DV
Sodium
3.6mg · 0% DV
Mixed roasted seeds Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Mixed roasted seeds
To burn the 176 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 roasted seeds?
Mixed roasted seeds are a snack made by roasting a blend of edible seeds; the exact mix varies, but sunflower and pumpkin seeds are common choices. Roasting brings out their savoury, nutty flavour and gives them a crisp bite. They can be eaten by the handful, sprinkled over salads or stirred into yoghurt or porridge. In Turkey, they’re often enjoyed while chatting or alongside tea.
They’re concentrated in protein, fibre and fats, so a modest portion can add crunch and substance to a snack or meal. For a lighter option, use about 30 g as a topping rather than eating them straight from the bag.
How Nutritious Is Mixed roasted 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 roasted 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 roasted seeds Contain Allergens?
No known major allergens
Which Diets Is Mixed roasted 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 roasted seeds Fat Profile
SATURATED
2.04g
MONOUNSATURATED
5.07g
POLYUNSATURATED
6.72g
Omega 6:3 ratio 51.3:1
Above the ideal 4:1 (51.3:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.