2 tablespoon (medium) of Mixed seeds (20 g) has 114 calories. That works out to 570 calories per 100 g. It contains 3.6 g of carbs, 4.2 g of protein, 9.2 g of fat and 2.4 g of fiber. Its 0.3 mg of Copper covers 36% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.

What is Mixed seeds?

Mixed seeds are a combination of edible seeds such as sunflower, pumpkin, sesame, flax and chia; the exact blend varies by product. They’re commonly sprinkled over porridge, yoghurt, salads and soups, or mixed into bread and other baked goods. A brief toasting brings out their nutty flavour, while their crisp texture adds contrast to softer dishes. Across many cuisines, they’re an easy finishing touch for breakfast bowls and savoury meals alike. They provide protein, fibre and substantial amounts of fat, so a modest sprinkle can add both crunch and staying power. Try them over roasted vegetables or blend them into a smoothie; choose an unsalted mix if you want to keep the seasoning of your dish in your own hands.

Mixed seeds Nutrition Facts

Selected: 100 g

570

KCAL / 100G

Carbs

18g

· 7% DV

Protein

21g

· 42% DV

Fat

46g

· 59% DV

Fiber

12g

· 43% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 13% · Protein 15% · Fat 72%

Mixed seeds Vitamins & Minerals

Vitamins

1.1mg · 92% DV

Vitamin E

12mg · 80% DV

Biotin

23µg · 77% DV

0.6mg · 35% DV

Minerals

Copper

2mg · 222% DV

Phosphorus

650mg · 93% DV

Manganese

2mg · 87% DV

Magnesium

340mg · 81% DV

How Nutritious Is Mixed seeds?

Nutrient density

Very high

85/ 100

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

60/ 100

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.

Mixed seeds Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Mixed seeds

To burn the 570 calories in 100 g:

🚶

141min

Walking (5 km/h)

🏃

58min

Running (8 km/h)

🚴

78min

Cycling

🏊

66min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Mixed 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 seeds Contain Allergens?

Contains these allergens:

Gluten free

Dairy free

Eggs free

Peanuts free

Tree nuts yes

Fish free

Soy free

Sesame yes

Which Diets Is Mixed 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 seeds Fat Profile

SATURATED

6.5g

MONOUNSATURATED

14g

POLYUNSATURATED

23g

⚖️

Omega 6:3 ratio 2.6:1

Below the ideal 4:1 — a good omega balance.

Compare Mixed seeds

🌱vs🥜

Mixed seeds vs Peanuts3 kcal more per 100 g

→🌱vs🥜

Mixed seeds vs Walnut84 kcal fewer per 100 g

→🌱vs🥜

Mixed seeds vs Almond9 kcal fewer per 100 g

→🌱vs🌻

Mixed seeds vs Sunflower seeds14 kcal fewer per 100 g

→

Foods Similar to Mixed seeds

🥜

Peanuts

567 kcal

🥜

Walnut

654 kcal

🥜

Almond

579 kcal

🌻

Sunflower seeds

584 kcal

🥄

Tahini

595 kcal

🥥

Grated coconut

354 kcal

🌰

Hazelnut pieces

628 kcal

🥜

Raw walnut

654 kcal

Frequently Asked Questions About Mixed seeds

How do you use mixed seeds?

Sprinkle mixed seeds over salads, porridge, yogurt or soup, or stir them into bread and muffin dough. Toasting them briefly in a dry pan brings out a nuttier flavour; keep stirring because small seeds can burn quickly.

How should you store mixed seeds?

Keep mixed seeds in an airtight container in a cool, dark, dry place. Seeds such as flax and sunflower contain oils that can turn rancid when exposed to heat and air. Refrigerate or freeze the mixture if you will not use it soon.

Can you eat mixed seeds raw?

Yes, mixed seeds can be eaten raw and sprinkled straight onto food. Raw seeds retain their crunch and do not need to be toasted first. Follow any preparation instructions on the package if the blend includes ingredients that have been treated or seasoned.

Should you soak mixed seeds before eating them?

Usually, no: most mixed seed blends can be eaten as they are. Soaking chia or flax makes them absorb liquid and form a gel, which can work in porridge or smoothies but may make a dry topping soggy. Soak only the portion you plan to use.

Can you roast mixed seeds in a pan?

Yes, toast mixed seeds in a dry pan over low to medium heat, stirring constantly until fragrant. Since the seeds are different sizes, some may brown faster than others. Take the pan off the heat promptly and let the seeds cool before storing.

Do you need to grind mixed seeds?

No, most mixed seeds can be eaten whole. Grinding is useful when the blend contains flaxseed, since whole flaxseed may pass through the digestive tract without being fully broken down. Grind a small amount just before using it to keep the flavour fresh.

Can you bake mixed seeds into bread?

Yes, mixed seeds work both inside bread dough and sprinkled on top. Stirring some into the dough spreads their texture through the loaf; pressing the topping onto a damp surface helps it stick. Watch the crust near the end of baking, as exposed seeds can darken quickly.

Do mixed seeds need to be washed?

Packaged mixed seeds generally do not need washing before use. Rinsing adds moisture, which can make seeds harder to store and may affect their crunch. If loose seeds have visible dirt, rinse only the amount you will use and dry it thoroughly.

Are mixed seeds good for you?

Yes, mixed seeds can be a nourishing addition to meals because they provide fibre, protein and unsaturated fats. Their exact mix varies, so the balance of nutrients and flavour changes between blends; use them as a topping or ingredient rather than relying on them as a meal.

Can mixed seeds help you feel full?

They can make a meal more satisfying: the fibre and fats in mixed seeds add texture and slow digestion compared with a meal made only from refined carbohydrates. Try adding a small spoonful to yogurt, porridge or a salad rather than eating them by the handful.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026