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Mixed seeds (pumpkin, sunflower, etc.) Calories
Variety of seeds, high in fiber and healthy fats
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
2 tablespoon (medium) of Mixed seeds (pumpkin, sunflower, etc.) (20 g) has 114 calories. That works out to 570 calories per 100 g. It contains 3.6 g of carbs, 4.4 g of protein, 9.2 g of fat and 1.6 g of fiber. Its 5.6 mg of Vitamin E covers 37% of the Daily Value. Its glycemic index is 25 (low), so it raises blood sugar slowly.
Mixed seeds (pumpkin, sunflower, etc.) Nutrition Facts
Selected: 2 tablespoon (medium) · 20 g
114
KCAL / 20G
Carbs
3.6g
· 1% DV
Protein
4.4g
· 9% DV
Fat
9.2g
· 12% DV
Fiber
1.6g
· 6% 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 (pumpkin, sunflower, etc.) nutrition facts table · 2 tablespoon (medium) (20 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 114 kcal | |
| Total fat | 9.2 g | 12% |
| Saturated fat | 1.1 g | 6% |
| Trans fat | 0 g | |
| Sodium | 1 mg | 0% |
| Total carbohydrate | 3.6 g | 1% |
| Fiber | 1.6 g | 6% |
| 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 seeds (pumpkin, sunflower, etc.)?
| Serving | Amount | Calories |
|---|---|---|
| 2 tablespoon (medium) | 20 g | 114 kcal |
| 1 piece (small) | 5 g | 29 kcal |
| 1 tablespoon (small) | 10 g | 57 kcal |
| 1 serving (medium) | 25 g | 143 kcal |
| 1 ounce (medium) | 28 g | 160 kcal |
| 3 tablespoon (large) | 30 g | 171 kcal |
| 1 pack (medium) | 35 g | 200 kcal |
| 100 g | 100 g | 570 kcal |
| 1 cup (large) | 140 g | 798 kcal |
Calculated from 570 calories per 100 g.
Frequently Asked Questions About Mixed seeds (pumpkin, sunflower, etc.)
How do you eat mixed seeds?
You can sprinkle mixed seeds over yogurt, oatmeal, salads, or soup, or add them to bread and other baked goods. For a crunchy topping, add them just before serving; lightly toasting them first brings out their flavor.
Can you eat mixed seeds raw?
Yes, mixed seeds can be eaten raw. Stir them into yogurt, oatmeal, or salads, or toast them briefly if you prefer a deeper flavor. If the mix contains seeds with hard shells, use edible kernels rather than whole shells.
How should you store mixed seeds?
Store mixed seeds in an airtight container in a cool, dry place, away from sunlight and heat. Their natural oils can turn rancid over time; refrigeration or freezing can help preserve a larger batch for longer.
How do you toast mixed seeds?
Toast mixed seeds in a dry pan over medium-low heat, stirring constantly until they smell fragrant and begin to color. They can burn quickly, especially when the mix contains small seeds, so take the pan off the heat promptly and let them cool.
What can you add mixed seeds to?
Mixed seeds work well in oatmeal, yogurt, salads, soups, smoothies, and homemade bread. Sprinkle them on top for crunch or stir them into batters and granola; add them near the end of cooking when you want their texture to stand out.
Do you need to soak mixed seeds before eating them?
No, mixed seeds do not need to be soaked before eating. Soaking can soften them, but different seeds in a blend absorb water at different rates. If you soak them, keep the mixture refrigerated and use it promptly.
Can you grind mixed seeds?
Yes, you can grind mixed seeds to mix them more easily into sauces, smoothies, or baking. Grind only what you plan to use soon, because ground seeds expose more oil to air and can lose freshness faster than whole seeds.
What seeds are usually in mixed seeds?
Mixed seeds often include pumpkin and sunflower seeds, and some blends also contain sesame, flax, or chia. There is no standard recipe, so check the ingredient list if you are looking for a particular seed or need to avoid one.
Can mixed seeds go on a salad?
Yes, mixed seeds make a crunchy salad topping. Add them just before serving so dressing does not soften them; for a stronger nutty flavor, toast the seeds in a dry pan first and let them cool.
How much mixed seeds should you eat a day?
A small portion is usually enough to add mixed seeds to a meal, and the typical serving provided here is about 20 grams. Sprinkle that amount over yogurt, oatmeal, or salad rather than treating the blend as a meal on its own.
Mixed seeds (pumpkin, sunflower, etc.) Vitamins & Minerals
Vitamins
Vitamin E
5.6mg · 37% DV
B1
0.22mg · 18% DV
Biotin
3.6µg · 12% DV
B3
1.04mg · 7% DV
Minerals
Copper
0.3mg · 33% DV
Phosphorus
170mg · 24% DV
Magnesium
78mg · 19% DV
Manganese
0.42mg · 18% DV
Potassium ⭐
130mg · 4% DV
Sodium
1mg · 0% DV
Mixed seeds (pumpkin, sunflower, etc.) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Mixed seeds (pumpkin, sunflower, etc.)
To burn the 114 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 seeds (pumpkin, sunflower, etc.)?
Mixed seeds bring together varieties such as pumpkin and sunflower seeds, though the exact blend can vary. They add a mild, nutty flavour and a crisp bite, and are commonly sprinkled over porridge, yoghurt, salads and soups or mixed into bread and granola. They also make a convenient snack on their own, either raw or lightly toasted.
This is an energy-dense mix with notable fibre, protein and fats. A small sprinkle can add crunch and substance to a meal; pair it with fruit and yoghurt for a simple breakfast, or use it to finish a salad without relying on a large portion.
How Nutritious Is Mixed seeds (pumpkin, sunflower, etc.)?
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 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:
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
1.1g
MONOUNSATURATED
3g
POLYUNSATURATED
4.6g
Omega 6:3 ratio 10.5:1
Above the ideal 4:1 (10.5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.