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Mixed seeds in shell Calories
Mixed in-shell snack seeds; energy-dense and rich in healthy fats and minerals.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Mixed seeds in shell (30 g) has 99 calories. That works out to 330 calories per 100 g. It contains 3.6 g of carbs, 4.2 g of protein, 8.1 g of fat and 2.4 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 in shell Nutrition Facts
Selected: 1 serving (medium) · 30 g
99
KCAL / 30G
Carbs
3.6g
· 1% DV
Protein
4.2g
· 8% DV
Fat
8.1g
· 10% DV
Fiber
2.4g
· 9% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 14% · Protein 16% · Fat 70%
Mixed seeds in shell nutrition facts table · 1 serving (medium) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 99 kcal | |
| Total fat | 8.1 g | 10% |
| Saturated fat | 1.14 g | 6% |
| Trans fat | 0 g | |
| Sodium | 3.6 mg | 0% |
| Total carbohydrate | 3.6 g | 1% |
| Fiber | 2.4 g | 9% |
| Protein | 4.2 g | 8% |
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 in shell?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 30 g | 99 kcal |
| 1 tablespoon (whole) | 10 g | 33 kcal |
| 1 ounce (whole) | 28 g | 92 kcal |
| 1 piece (small) | 35 g | 115 kcal |
| 1 piece (medium) | 60 g | 198 kcal |
| 1 cup (whole) | 90 g | 297 kcal |
| 100 g | 100 g | 330 kcal |
| 1 serving (large) | 120 g | 396 kcal |
Calculated from 330 calories per 100 g.
Frequently Asked Questions About Mixed seeds in shell
How do you eat mixed seeds in shell?
Eat mixed seeds in shell by cracking each shell with your teeth, removing the kernel, and spitting out the shell. Keep a small bowl nearby for the shells, and avoid swallowing them.
Can you eat the shells of mixed seeds in shell?
It is best not to eat the shells of mixed seeds in shell. They are tough and fibrous, and swallowing a lot may irritate your digestive tract. Crack the shell and eat the kernel inside.
What seeds are usually in mixed seeds in shell?
Mixed seeds in shell often contain sunflower seeds and pumpkin seeds, but the blend varies. Some mixes include other edible seeds, so the appearance and taste can differ between products.
How do you roast mixed seeds in shell at home?
Spread mixed seeds in shell in a single layer on a baking tray and roast them at a moderate temperature, stirring occasionally. Check them often, since different seed sizes and types may toast at different rates.
Can you eat mixed seeds in shell raw?
Yes, mixed seeds in shell can be eaten raw if they are sold as ready to eat and have been stored properly. Raw seeds taste less toasted than roasted ones; discard any that smell rancid or look damp or moldy.
How should you store mixed seeds in shell after opening?
Store mixed seeds in shell in an airtight container in a cool, dry, dark place. Keeping moisture and heat out helps preserve their crunch and prevents the oils in the kernels from going stale.
Do you need to wash mixed seeds in shell before eating them?
No, ready-to-eat roasted mixed seeds in shell do not need washing. Water can make the shells damp and spoil their crunch. If you rinse raw seeds before roasting, dry them thoroughly first.
Are salted mixed seeds in shell bad for blood pressure?
Salted mixed seeds in shell can add a substantial amount of sodium, which can raise blood pressure. Choose an unsalted version if you need to limit sodium, and be mindful of how much you snack on.
Do mixed seeds in shell cause weight gain?
Mixed seeds in shell can contribute to weight gain if you regularly eat more energy than your body uses. Their shells slow down snacking, but the edible kernels are still energy-dense, so portioning them can help.
Are mixed seeds in shell a good snack for children?
Mixed seeds in shell are not suitable for young children because the small kernels can be a choking hazard and cracking the shells can be difficult. Older children should eat them seated and with an adult nearby.
Mixed seeds in shell Vitamins & Minerals
Vitamins
B1
0.27mg · 23% DV
Vitamin E
2.55mg · 17% DV
B6
0.18mg · 11% DV
Biotin
3µg · 10% DV
Minerals
Copper
0.33mg · 37% DV
Manganese
0.57mg · 25% DV
Phosphorus
156mg · 22% DV
Magnesium
72mg · 17% DV
Potassium ⭐
126mg · 4% DV
Sodium
3.6mg · 0% DV
Mixed seeds in shell Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Mixed seeds in shell
To burn the 99 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 in shell?
Mixed seeds in shell are a snack made from seeds such as sunflower and pumpkin, served in their hard outer shells; the exact mix varies by product. They are commonly roasted and eaten by cracking the shell to get to the seed inside. Across many regions, they are a familiar choice for casual snacking, sharing at gatherings or taking along to a game, often enjoyed on their own rather than added to a dish.
They provide plant protein and fibre, but are energy-dense because they contain plenty of fat. Since shelling them slows down eating, they can make a satisfying snack, though portions are easy to underestimate. Serve them with fruit or a drink, and choose an unsalted variety if you want to keep salt intake down.
How Nutritious Is Mixed seeds in shell?
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 seeds in shell 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 in shell Contain Allergens?
No known major allergens
Which Diets Is Mixed seeds in shell 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 seeds in shell Fat Profile
SATURATED
1.14g
MONOUNSATURATED
2.67g
POLYUNSATURATED
3.48g
Omega 6:3 ratio 35:1
Above the ideal 4:1 (35:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.