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Omega-3 Nut Mix Calories
Source of omega-3, fiber, and plant protein
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Omega-3 Nut Mix (30 g) has 183 calories. That works out to 610 calories per 100 g. It contains 5.3 g of carbs, 5.3 g of protein, 16.1 g of fat and 2.8 g of fiber. Its 0.3 mg of Copper covers 38% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Omega-3 Nut Mix Nutrition Facts
Selected: 1 serving (medium) · 30 g
183
KCAL / 30G
Carbs
5.3g
· 2% DV
Protein
5.3g
· 11% DV
Fat
16.1g
· 21% DV
Fiber
2.8g
· 10% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 11% · Protein 11% · Fat 78%
Omega-3 Nut Mix nutrition facts table · 1 serving (medium) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 183 kcal | |
| Total fat | 16.1 g | 21% |
| Saturated fat | 1.53 g | 8% |
| Trans fat | 0 g | |
| Sodium | 2.4 mg | 0% |
| Total carbohydrate | 5.3 g | 2% |
| Fiber | 2.8 g | 10% |
| Protein | 5.3 g | 11% |
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 Omega-3 Nut Mix?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 30 g | 183 kcal |
| 1 tablespoon (small) | 10 g | 61 kcal |
| 2 tablespoon (medium) | 20 g | 122 kcal |
| 1 ounce (medium) | 28 g | 171 kcal |
| 1 pack (small) | 40 g | 244 kcal |
| 1 cup (half) | 60 g | 366 kcal |
| 1 pack (large) | 80 g | 488 kcal |
| 100 g | 100 g | 610 kcal |
| 1 cup (whole) | 120 g | 732 kcal |
Calculated from 610 calories per 100 g.
Frequently Asked Questions About Omega-3 Nut Mix
What is Omega-3 Nut Mix made of?
The ingredients vary by product; walnuts are a common source of plant omega-3, and some mixes include seeds such as flax or chia. Check the ingredient list to see which ingredients provide omega-3 in your particular mix.
Can Omega-3 Nut Mix replace fish oil?
No, Omega-3 Nut Mix is not a direct substitute for fish oil. Its plant omega-3 is generally ALA, while fish oil provides EPA and DHA; the body converts only some ALA into those forms.
How do you eat Omega-3 Nut Mix?
Eat Omega-3 Nut Mix as a snack or add it to oatmeal, yogurt, salads, or smoothies. If blending it into a smoothie, add it just before serving to retain some crunch and avoid leaving the prepared drink out.
Is Omega-3 Nut Mix good for weight loss?
It can support fullness because it contains fiber, protein, and fat, but it does not cause weight loss by itself. Since nuts are energy-dense, stick to a measured portion rather than eating directly from a large bag.
How should you store Omega-3 Nut Mix?
Keep Omega-3 Nut Mix in an airtight container in a cool, dark place. Refrigeration can help preserve its oils, particularly in a warm kitchen; keep it away from strong-smelling foods because nuts can absorb odors.
Can you bake or roast Omega-3 Nut Mix?
Yes, Omega-3 Nut Mix can be roasted or added to baked recipes, but prolonged high heat may damage its delicate oils and alter the flavor. For the best texture and freshness, add it near the end of cooking when possible.
Does Omega-3 Nut Mix go rancid?
Yes, the oils in Omega-3 Nut Mix can turn rancid when exposed to heat, air, and light. Discard it if it smells paint-like or tastes distinctly bitter; an airtight container and cool storage help slow spoilage.
Should you soak Omega-3 Nut Mix before eating it?
No, soaking Omega-3 Nut Mix is not necessary for most people. Soaking softens the nuts but does not increase their omega-3 content, and the wet mix is more perishable, so prepare only what you plan to eat.
Is Omega-3 Nut Mix a good source of omega-3 for vegans?
Yes, Omega-3 Nut Mix can provide plant-based omega-3, mainly as ALA from ingredients such as walnuts or certain seeds when included. It does not provide the same amounts of EPA and DHA as oily fish.
Can people with diabetes eat Omega-3 Nut Mix?
Yes, people with diabetes can generally include an unsweetened, uncoated Omega-3 Nut Mix in meals or snacks. Choose a mix without added sugar or dried fruit, and keep the portion in line with your meal plan.
Omega-3 Nut Mix Vitamins & Minerals
Vitamins
Vitamin E
3.72mg · 25% DV
Biotin
5.7µg · 19% DV
B1
0.13mg · 11% DV
Folate
31.5µg · 8% DV
Minerals
Copper
0.35mg · 39% DV
Manganese
0.81mg · 35% DV
Phosphorus
141mg · 20% DV
Magnesium
75mg · 18% DV
Potassium ⭐
183mg · 5% DV
Sodium
2.4mg · 0% DV
Omega-3 Nut Mix Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Omega-3 Nut Mix
To burn the 183 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 Omega-3 Nut Mix?
Omega-3 Nut Mix is a blend of nuts chosen for their omega-3 content. The exact combination can vary by maker, but the nuts bring a crisp texture and rich, distinctive flavour. It works as a snack on its own or as a simple way to add crunch to other foods.
Across its many uses, it can be sprinkled over porridge or yoghurt at breakfast, added to salads, or packed for an on-the-go snack. It is energy-dense, while also providing fibre and plant protein; a typical serving is about 30 g. Pair it with fresh fruit or plain yoghurt for a more filling snack, or use a small handful as a topping.
How Nutritious Is Omega-3 Nut Mix?
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 Omega-3 Nut Mix 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 Omega-3 Nut Mix Contain Allergens?
Contains these allergens:
Which Diets Is Omega-3 Nut Mix 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
Omega-3 Nut Mix Fat Profile
SATURATED
1.53g
MONOUNSATURATED
7.02g
POLYUNSATURATED
7.68g
Omega 6:3 ratio 2.5:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.