Categories ▾Tools ▾Food Guide Compare Blog

🌱

●Low GI

⚡High Potassium

💪High Protein

Mixed seeds (pumpkin, sunflower, etc.) Calories

Variety of seeds, high in fiber and healthy fats

CALORIES

570kcal

25low

POTASSIUM

650mg

FIBER

Mixed seeds (pumpkin, sunflower, etc.) Nutrition Facts

Selected: 100 g

570

KCAL / 100G

Carbs

18g

· 13%

Protein

22g

· 15%

Fat

46g

· 72%

Fiber

Mixed seeds (pumpkin, sunflower, etc.) Vitamins & Minerals

Vitamins

Vitamin E

28mg · 187% DV

1.1mg · 92% DV

Biotin

18µg · 60% DV

5.2mg · 33% DV

Minerals

Copper

2mg · 222% DV

Phosphorus

850mg · 121% DV

Magnesium

390mg · 93% DV

Manganese

2mg · 87% DV

Mixed seeds (pumpkin, sunflower, etc.) Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

Low

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

Is Mixed seeds (pumpkin, sunflower, etc.) 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 (pumpkin, sunflower, etc.) Contain Allergens?

Contains these allergens:

Gluten free

Dairy free

Eggs free

Peanuts yes

Tree nuts yes

Fish free

Soy free

Sesame yes

Which Diets Is Mixed seeds (pumpkin, sunflower, etc.) 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 (pumpkin, sunflower, etc.) Fat Profile

SATURATED

5.5g

MONOUNSATURATED

15g

POLYUNSATURATED

23g

⚖️

Omega 6:3 ratio 10.5:1

Above the ideal 4:1 (10.5:1).

Foods Similar to Mixed seeds (pumpkin, sunflower, etc.)

🌻

Unsalted sunflower seeds

584 kcal

🌻

Roasted sunflower seeds

582 kcal

🌻

Sunflower seeds in shell

480 kcal

🎃

Raw shelled pumpkin seeds

560 kcal

🥜

Unsalted Peanut

567 kcal

🥜

Sugar-free peanut butter

590 kcal

🥄

Almond cream

570 kcal

🥜

Cashew (Raw)

553 kcal

Mixed seeds (pumpkin, sunflower, etc.) — Frequently Asked Questions

How many calories are in mixed seeds?

Mixed seeds provide 570 calories per 100 g. The same serving contains 22 g of protein, 46 g of fat, and 8 g of fiber.

Do mixed seeds raise blood sugar?

Mixed seeds have a glycemic index of 25, which is considered low. They may contain sesame, peanuts, and tree nuts, so they are not suitable for people with these allergies.

Have another question about Mixed seeds (pumpkin, sunflower, etc.)?

Ask the AI nutrition coach — calories, portions, alternatives and more, answered in seconds in the app.

Scan calories with your camera

Instant AI nutrition analysis

Nutrition data compiled from USDA FoodData Central and scientific sources.