2 tablespoon (medium) of Omega 3 Seed Mix (20 g) has 104 calories. That works out to 520 calories per 100 g. It contains 2.6 g of carbs, 3.6 g of protein, 8.4 g of fat and 2.8 g of fiber. Its 0.2 mg of Copper covers 24% of the Daily Value. Its glycemic index is 10 (low), so it raises blood sugar slowly.

What is Omega 3 Seed Mix?

Omega 3 Seed Mix brings together seeds chosen for their omega-3 content. The exact blend can vary by product, and the seeds are usually eaten whole or added to other foods rather than served on their own.

Its mild, earthy flavour and crunchy texture work well stirred into porridge or yoghurt, or sprinkled over salads and soups. It fits easily into breakfasts and everyday meals, including plant-based ones. The mix provides fibre and minerals, but is also energy-dense: 100 g contains 520 kcal. A typical serving is about 20 g; use a small spoonful to add crunch, and choose an unsalted blend if you want more control over the seasoning.

Omega 3 Seed Mix Nutrition Facts

Selected: 100 g

520

KCAL / 100G

Carbs

13g

· 5% DV

Protein

18g

· 36% DV

Fat

42g

· 54% DV

Fiber

14g

· 50% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 10% · Protein 14% · Fat 76%

Omega 3 Seed Mix Vitamins & Minerals

Vitamins

1.1mg · 92% DV

Biotin

20µg · 67% DV

Vitamin E

9.5mg · 63% DV

0.5mg · 29% DV

Minerals

Manganese

3mg · 130% DV

Copper

1mg · 111% DV

Magnesium

340mg · 81% DV

Phosphorus

520mg · 74% DV

How Nutritious Is Omega 3 Seed Mix?

Nutrient density

Very high

85/ 100

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

57/ 100

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.

Omega 3 Seed Mix Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

Low

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

How to Burn Off Omega 3 Seed Mix

To burn the 520 calories in 100 g:

🚶

129min

Walking (5 km/h)

🏃

53min

Running (8 km/h)

🚴

71min

Cycling

🏊

61min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Omega 3 Seed 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 Seed Mix Contain Allergens?

No known major allergens

Gluten free

Dairy free

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Omega 3 Seed 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 Seed Mix Fat Profile

SATURATED

4.2g

MONOUNSATURATED

8.1g

POLYUNSATURATED

27.5g

⚖️

Omega 6:3 ratio 1.2:1

Below the ideal 4:1 — a good omega balance.

Compare Omega 3 Seed Mix

🌱vs🥜

Omega 3 Seed Mix vs Peanuts47 kcal fewer per 100 g

→🌱vs🥜

Omega 3 Seed Mix vs Walnut134 kcal fewer per 100 g

→🌱vs🥜

Omega 3 Seed Mix vs Almond59 kcal fewer per 100 g

→🌱vs🌻

Omega 3 Seed Mix vs Sunflower seeds64 kcal fewer per 100 g

→

Foods Similar to Omega 3 Seed Mix

🥜

Peanuts

567 kcal

🥜

Walnut

654 kcal

🥜

Almond

579 kcal

🌻

Sunflower seeds

584 kcal

🥄

Tahini

595 kcal

🥥

Grated coconut

354 kcal

🌰

Hazelnut pieces

628 kcal

🥜

Raw walnut

654 kcal

Frequently Asked Questions About Omega 3 Seed Mix

How do you use Omega 3 Seed Mix?

Add Omega 3 Seed Mix to porridge, yogurt, salads, or soups for an easy way to use it. Sprinkle it on just before serving hot food, or mix it into breakfast foods; adding it at the end preserves its texture.

Should you grind Omega 3 Seed Mix before eating it?

Grinding Omega 3 Seed Mix can make nutrients from seeds such as flax more accessible. Grind only what you plan to use, since ground seeds spoil faster than whole ones, and keep any leftover ground mix in a sealed container in the refrigerator.

What seeds are in Omega 3 Seed Mix?

The seeds in Omega 3 Seed Mix vary by product; flax, chia, and hemp are common ingredients in omega-3 blends. The ingredient list tells you exactly which seeds are included, which matters if you are avoiding a particular seed or checking for an allergy.

Can you cook with Omega 3 Seed Mix?

Yes, Omega 3 Seed Mix can be added to bread, crackers, or homemade granola. For a fresher taste, stir it into cooked food after heating or sprinkle it on at the table, rather than exposing its delicate oils to prolonged high heat.

How should you store Omega 3 Seed Mix?

Keep Omega 3 Seed Mix tightly sealed in a cool, dry, dark place. Refrigerate it after grinding, because the exposed oils can turn rancid more quickly; discard the mix if it smells stale, bitter, or otherwise unpleasant.

Can you soak Omega 3 Seed Mix?

Yes, Omega 3 Seed Mix can be soaked, especially if it contains chia or flax, which thicken liquid and become gel-like. Stir it into yogurt or another liquid and let it stand until it reaches the texture you want.

Is the omega-3 in Omega 3 Seed Mix the same as the omega-3 in fish?

No, the omega-3 in Omega 3 Seed Mix is mainly plant-based ALA, while oily fish provides EPA and DHA. The body converts only a limited amount of ALA into those forms, so the two sources are not nutritionally interchangeable.

How much Omega 3 Seed Mix should you eat a day?

A typical serving of Omega 3 Seed Mix is about two medium tablespoons, or 20 grams. If you are not used to eating seeds, start with less and increase gradually, since a sudden increase in fiber can cause bloating or gas.

Does Omega 3 Seed Mix help with weight loss?

Omega 3 Seed Mix does not cause weight loss on its own. Its fiber and fat can make a meal more filling, but it is energy-dense, so adding large amounts without adjusting the rest of a meal may work against a calorie deficit.

Can Omega 3 Seed Mix replace fish oil?

No, Omega 3 Seed Mix is not a direct substitute for fish oil because it mainly supplies ALA rather than the EPA and DHA found in many fish oils. If you rely on omega-3 supplements for a health reason, ask your clinician before switching sources.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 25, 2026