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Mixed Salad Seeds Calories
A blend of seeds rich in protein, fiber, healthy fats, and minerals.
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
2 tablespoon (medium) of Mixed Salad Seeds (20 g) has 108 calories. That works out to 540 calories per 100 g. It contains 2.8 g of carbs, 4.4 g of protein, 8.8 g of fat and 2 g of fiber. Its 0.2 mg of Copper covers 27% of the Daily Value. Its glycemic index is 10 (low), so it raises blood sugar slowly.
Mixed Salad Seeds Nutrition Facts
Selected: 2 tablespoon (medium) · 20 g
108
KCAL / 20G
Carbs
2.8g
· 1% DV
Protein
4.4g
· 9% DV
Fat
8.8g
· 11% DV
Fiber
2g
· 7% 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 Salad Seeds nutrition facts table · 2 tablespoon (medium) (20 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 108 kcal | |
| Total fat | 8.8 g | 11% |
| Saturated fat | 1.1 g | 6% |
| Trans fat | 0 g | |
| Sodium | 1.6 mg | 0% |
| Total carbohydrate | 2.8 g | 1% |
| Fiber | 2 g | 7% |
| Protein | 4.4 g | 9% |
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 2 Tablespoons of Mixed Salad Seeds?
| Serving | Amount | Calories |
|---|---|---|
| 2 tablespoon (medium) | 20 g | 108 kcal |
| 1 tablespoon (small) | 10 g | 54 kcal |
| 1 piece (small) | 15 g | 81 kcal |
| 1 serving (medium) | 25 g | 135 kcal |
| 1 ounce (medium) | 28 g | 151 kcal |
| 3 tablespoon (large) | 30 g | 162 kcal |
| 1 pack (medium) | 50 g | 270 kcal |
| 100 g | 100 g | 540 kcal |
| 1 cup (large) | 120 g | 648 kcal |
Calculated from 540 calories per 100 g.
Frequently Asked Questions About Mixed Salad Seeds
What is mixed salad seeds?
Mixed salad seeds are a blend of seeds intended as a crunchy topping for salads and other foods. This product is classified as minimally processed; the exact seed combination can vary between products.
How do you use mixed salad seeds?
Sprinkle mixed salad seeds over a salad just before serving to keep their crunch. They also work as a topping for soup, roasted vegetables, grain bowls, or yogurt, so you can use them beyond leafy salads.
Are mixed salad seeds good for you?
Mixed salad seeds can add protein, fibre, healthy fats, and minerals to a meal. They are most useful as a topping alongside varied foods; a generous handful can add substantial energy without making a meal feel much larger.
Should you toast mixed salad seeds?
You can toast mixed salad seeds to bring out a nuttier flavour and crisp texture, but it is not essential. Stir them in a dry pan over low to medium heat and remove them as soon as they smell fragrant.
How should you store mixed salad seeds after opening?
Store mixed salad seeds in a tightly sealed container in a cool, dark place. Their natural oils can turn rancid over time, so keep the package closed between uses and discard the seeds if they smell stale or taste bitter.
Can you eat mixed salad seeds raw?
Yes, mixed salad seeds sold for eating can generally be eaten raw; they do not need cooking. Add them straight to salads, cereal, or yogurt, and follow any preparation directions on the package.
Do mixed salad seeds need to be ground?
No, you can eat mixed salad seeds whole as a topping. If the blend contains flaxseed, grinding the flaxseed can make its nutrients more available; there is no need to grind the other seeds just to use them in a salad.
How much mixed salad seeds should you eat per day?
A typical serving of mixed salad seeds is about 20 g, or roughly two medium tablespoons. Use that as a practical topping portion, rather than pouring freely from the bag, especially when adding seeds to several meals.
Can you freeze mixed salad seeds?
Yes, mixed salad seeds can be frozen in an airtight container to help slow the seeds’ oils from going stale. Take out only what you need and seal the container again promptly to limit exposure to air and moisture.
Are mixed salad seeds suitable for people with diabetes?
Mixed salad seeds can be added in a measured portion to meals, but sweetened varieties may differ from plain blends. If you follow a carbohydrate plan for diabetes, account for the product using its ingredient and nutrition information.
Mixed Salad Seeds Vitamins & Minerals
Vitamins
Biotin
4µg · 13% DV
Vitamin E
2mg · 13% DV
B1
0.14mg · 12% DV
B6
0.1mg · 6% DV
Minerals
Copper
0.24mg · 27% DV
Phosphorus
130mg · 19% DV
Manganese
0.42mg · 18% DV
Magnesium
70mg · 17% DV
Potassium ⭐
120mg · 4% DV
Sodium
1.6mg · 0% DV
Mixed Salad Seeds Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Mixed Salad Seeds
To burn the 108 calories in 2 tablespoon (medium) (20 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 Salad Seeds?
Mixed Salad Seeds is a blend of edible seeds intended to add crunch and flavour to salads; the exact mix can vary by product. Sprinkle them over leafy salads, grain bowls or soups, or stir a spoonful into yoghurt or porridge. They’re used in many cuisines, and are an easy finishing touch for both simple home meals and packed lunches. Lightly toasted seeds taste more aromatic and crisp, while untoasted ones have a milder flavour. The blend provides protein, fibre and fats, so a modest topping can make a salad more filling. For a lighter option, choose an unsalted mix and add it sparingly alongside a fresh, tangy dressing.
How Nutritious Is Mixed Salad 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
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 Salad 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 Salad Seeds Contain Allergens?
No known major allergens
Which Diets Is Mixed Salad 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 Salad Seeds Fat Profile
SATURATED
1.1g
MONOUNSATURATED
2.6g
POLYUNSATURATED
4.6g
Omega 6:3 ratio 2.8:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.