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Mixed sunflower and pumpkin seeds (raw) Calories
Raw mixed seeds are rich in protein, healthy fats, and fiber. High in magnesium, zinc, and vitamin E.
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Mixed sunflower and pumpkin seeds (raw) (30 g) has 171 calories. That works out to 570 calories per 100 g. It contains 5.4 g of carbs, 6.9 g of protein, 13.8 g of fat and 2.4 g of fiber. Its 0.5 mg of Copper covers 53% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Mixed sunflower and pumpkin seeds (raw) Nutrition Facts
Selected: 1 serving (medium) · 30 g
171
KCAL / 30G
Carbs
5.4g
· 2% DV
Protein
6.9g
· 14% DV
Fat
13.8g
· 18% 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 12% · Protein 16% · Fat 72%
Mixed sunflower and pumpkin seeds (raw) nutrition facts table · 1 serving (medium) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 171 kcal | |
| Total fat | 13.8 g | 18% |
| Saturated fat | 1.65 g | 8% |
| Trans fat | 0 g | |
| Sodium | 1.5 mg | 0% |
| Total carbohydrate | 5.4 g | 2% |
| Fiber | 2.4 g | 9% |
| Protein | 6.9 g | 14% |
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 sunflower and pumpkin seeds (raw)?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 30 g | 171 kcal |
| 1 piece (mini) | 5 g | 29 kcal |
| 1 tablespoon (medium) | 10 g | 57 kcal |
| 1 serving (small) | 15 g | 86 kcal |
| 1 tablespoon (large) | 15 g | 86 kcal |
| 2 tablespoon (double) | 20 g | 114 kcal |
| 1 ounce (medium) | 28 g | 160 kcal |
| 1 pack (medium) | 40 g | 228 kcal |
| 1 serving (large) | 50 g | 285 kcal |
| 100 g | 100 g | 570 kcal |
| 1 cup (medium) | 120 g | 684 kcal |
Calculated from 570 calories per 100 g.
Frequently Asked Questions About Mixed sunflower and pumpkin seeds (raw)
Are mixed sunflower and pumpkin seeds healthy?
Yes, mixed sunflower and pumpkin seeds provide protein, fibre, unsaturated fats, magnesium, zinc and vitamin E. They can add variety and nutrients to meals, but they are best treated as one nourishing food among others, not as a cure or a complete diet.
Can you eat mixed sunflower and pumpkin seeds raw?
Yes, raw mixed sunflower and pumpkin seeds are ready to eat; they do not need cooking for safety. Eat them plain or add them to meals. Keep them dry and discard any that smell rancid or have become damp or mouldy.
Should you soak mixed sunflower and pumpkin seeds before eating them?
No, soaking mixed sunflower and pumpkin seeds is optional, not necessary. It softens their texture, but wet seeds spoil faster. If you soak them, refrigerate them and use them promptly rather than leaving them damp at room temperature.
Are raw or roasted mixed sunflower and pumpkin seeds better?
Both are good to eat; raw seeds are not automatically better for everyone. Roasting brings out a nuttier flavour and crunch, while prolonged high heat can damage their delicate oils. Roast gently and avoid adding excess salt if you want to control sodium.
How should you store raw mixed sunflower and pumpkin seeds?
Store raw mixed sunflower and pumpkin seeds in an airtight container in a cool, dark, dry place. Refrigerate them if your kitchen is warm or humid; keeping them away from moisture, heat and strong-smelling foods helps preserve their flavour.
Can you eat the shells of mixed sunflower and pumpkin seeds?
Usually, the seeds sold as a mix are already hulled, so there are no shells to eat. If yours are still in their shells, avoid eating sunflower shells, which are tough and can irritate the digestive tract; pumpkin shells are edible but fibrous.
Do mixed sunflower and pumpkin seeds cause weight gain?
Not by themselves; weight gain can occur if the portions add more energy than you use over time. Because seeds are compact and easy to overeat, serve a measured amount instead of snacking straight from a large bag.
How much mixed sunflower and pumpkin seeds should you eat a day?
A typical medium serving is about 30 grams. That works as a snack or topping for many people; if you add seeds to several meals, count those portions together rather than treating each addition as separate.
How can you use mixed sunflower and pumpkin seeds in meals?
Sprinkle mixed sunflower and pumpkin seeds over salads, soups, porridge or yoghurt, or stir them into bread and savoury baking. Add them near the end of cooking when you want to keep their crunch, or grind them for a less crunchy topping.
How can you tell if raw mixed sunflower and pumpkin seeds have gone bad?
A rancid, paint-like smell, a distinctly bitter taste or visible mould means the seeds should be discarded. Fresh seeds should smell mild and taste pleasantly nutty; do not try to salvage a damp or mouldy batch by roasting it.
Mixed sunflower and pumpkin seeds (raw) Vitamins & Minerals
Vitamins
B1
0.36mg · 30% DV
Vitamin E
4.5mg · 30% DV
Biotin
4.5µg · 15% DV
B6
0.15mg · 9% DV
Minerals
Copper
0.48mg · 53% DV
Phosphorus
255mg · 36% DV
Manganese
0.66mg · 29% DV
Magnesium
117mg · 28% DV
Potassium ⭐
195mg · 6% DV
Sodium
1.5mg · 0% DV
Mixed sunflower and pumpkin seeds (raw) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Mixed sunflower and pumpkin seeds (raw)
To burn the 171 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 sunflower and pumpkin seeds (raw)?
Mixed sunflower and pumpkin seeds (raw) combines the shelled kernels of two familiar seed crops without roasting. Sunflower seeds have a mild, buttery taste, while pumpkin seeds bring a slightly earthy flavour and firmer bite. The blend is easy to use as a snack or as a simple way to add texture to everyday meals.
Sprinkle it over porridge, yoghurt, salads or soup, or enjoy a small handful on its own. It provides protein, fibre and plenty of fat, so a modest portion can make a snack or light meal more satisfying. For extra flavour without much fuss, toast a portion briefly in a dry pan just before serving; keep the rest raw for recipes where you want their softer texture.
How Nutritious Is Mixed sunflower and pumpkin seeds (raw)?
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 sunflower and pumpkin seeds (raw) Processed?
NOVA 1
Unprocessed
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 sunflower and pumpkin seeds (raw) Contain Allergens?
No known major allergens
Which Diets Is Mixed sunflower and pumpkin seeds (raw) 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 sunflower and pumpkin seeds (raw) Fat Profile
SATURATED
1.65g
MONOUNSATURATED
4.8g
POLYUNSATURATED
6.75g
Omega 6:3 ratio 110:1
Above the ideal 4:1 (110:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.