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Mixed seeds and nuts Calories
Energy-dense mix rich in healthy fats and minerals
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Mixed seeds and nuts (30 g) has 177 calories. That works out to 590 calories per 100 g. It contains 6.3 g of carbs, 6 g of protein, 15 g of fat and 2.7 g of fiber. Its 0.3 mg of Copper covers 37% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Mixed seeds and nuts Nutrition Facts
Selected: 1 serving (medium) · 30 g
177
KCAL / 30G
Carbs
6.3g
· 2% DV
Protein
6g
· 12% DV
Fat
15g
· 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 14% · Protein 13% · Fat 73%
Mixed seeds and nuts nutrition facts table · 1 serving (medium) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 177 kcal | |
| Total fat | 15 g | 19% |
| Saturated fat | 1.95 g | 10% |
| Trans fat | 0 g | |
| Sodium | 2.4 mg | 0% |
| Total carbohydrate | 6.3 g | 2% |
| Fiber | 2.7 g | 10% |
| Protein | 6 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 seeds and nuts?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 30 g | 177 kcal |
| 1 tablespoon (small) | 10 g | 59 kcal |
| 2 tablespoon (medium) | 20 g | 118 kcal |
| 1 pack (mini) | 25 g | 148 kcal |
| 1 ounce (medium) | 28 g | 165 kcal |
| 1 pack (small) | 40 g | 236 kcal |
| 1 piece (small) | 50 g | 295 kcal |
| 100 g | 100 g | 590 kcal |
| 1 cup (whole) | 120 g | 708 kcal |
Calculated from 590 calories per 100 g.
Frequently Asked Questions About Mixed seeds and nuts
Are mixed seeds and nuts a healthy snack?
Yes, mixed seeds and nuts provide protein, fiber, and mostly unsaturated fats, making them a nourishing snack. Choose an unsalted mix without added sugar, and portion it out first: its high energy density makes it easy to eat more than intended.
Do mixed seeds and nuts cause weight gain?
They can contribute to weight gain if you regularly eat more energy than your body uses. Mixed seeds and nuts are filling, but their fats make them energy-dense, so eating straight from a large bag can add up quickly.
What is usually in mixed seeds and nuts?
Mixed seeds and nuts can contain almonds, walnuts, cashews, or peanuts alongside seeds such as pumpkin, sunflower, or sesame. There is no standard recipe, so the exact ingredients—and whether salt, oil, or dried fruit is added—vary by mix.
How should you store mixed seeds and nuts?
Store mixed seeds and nuts in an airtight container in a cool, dry place away from sunlight. For longer storage or in a warm kitchen, refrigerate them to slow the oils from turning rancid; discard any mix that smells or tastes bitter.
Can you freeze mixed seeds and nuts?
Yes, mixed seeds and nuts freeze well when sealed in a moisture-proof, airtight container. Take out only what you need and let it come to room temperature while still covered, so condensation does not dampen the mix.
Are raw or roasted mixed seeds and nuts better?
Both raw and roasted mixed seeds and nuts can be enjoyed. Roasting brings out a deeper flavor, while raw mixes avoid the extra salt or oil that some roasted versions contain. Check whether a roasted mix is dry-roasted or oil-roasted.
Can you add mixed seeds and nuts to oatmeal or yogurt?
Yes, mixed seeds and nuts make an easy crunchy topping for oatmeal, yogurt, or cereal. Chop larger nuts so they distribute evenly, and add the mix just before eating to keep the seeds crisp.
How do you make mixed seeds and nuts at home?
Combine the nuts and seeds you enjoy, using unsalted ingredients if you want control over the seasoning. To roast them, spread the mix in a single layer and stir often; smaller seeds toast faster, so watch closely to prevent burning.
Are mixed seeds and nuts the same as trail mix?
No, mixed seeds and nuts do not necessarily mean trail mix. A seed-and-nut mix can contain only nuts and seeds, while trail mix commonly includes dried fruit, chocolate, or other additions; check the ingredients if you want to avoid those.
Can people with diabetes eat mixed seeds and nuts?
Yes, plain mixed seeds and nuts can fit into many diabetes meal plans and are generally lower in carbohydrate than sweet snacks. Avoid sugar-coated versions, and ask your doctor or dietitian how they fit your individual plan, especially if you count carbohydrates.
Mixed seeds and nuts Vitamins & Minerals
Vitamins
Biotin
5.4µg · 18% DV
Vitamin E
2.55mg · 17% DV
B1
0.14mg · 12% DV
B6
0.14mg · 8% DV
Minerals
Copper
0.33mg · 37% DV
Manganese
0.63mg · 27% DV
Phosphorus
156mg · 22% DV
Magnesium
87mg · 21% DV
Potassium ⭐
186mg · 5% DV
Sodium
2.4mg · 0% DV
Mixed seeds and nuts Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Mixed seeds and nuts
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 seeds and nuts?
Mixed seeds and nuts brings together edible seeds—often sunflower or pumpkin—with nuts such as almonds, walnuts or hazelnuts. The exact combination varies, and it may be served plain, roasted or lightly salted, making it a convenient snack as well as a versatile topping.
It is commonly eaten by the handful, stirred into porridge or yoghurt, or sprinkled over salads and grain bowls. The mix is energy-dense, with much of its energy coming from fats; it also provides protein and fibre. For a more measured snack, portion out about 30 g rather than eating straight from the bag, or pair a small handful with fruit.
How Nutritious Is Mixed seeds and nuts?
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 seeds and nuts 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 and nuts Contain Allergens?
Contains these allergens:
Which Diets Is Mixed seeds and nuts 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 and nuts Fat Profile
SATURATED
1.95g
MONOUNSATURATED
6g
POLYUNSATURATED
4.8g
Omega 6:3 ratio 6.9:1
Above the ideal 4:1 (6.9:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.