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Pumpkin Seed, Chia and Flaxseed Snack Calories
Source of fiber, plant protein and healthy fats
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Pumpkin Seed, Chia and Flaxseed Snack (30 g) has 158 calories. That works out to 525 calories per 100 g. It contains 8.3 g of carbs, 6.5 g of protein, 11.9 g of fat and 7.1 g of fiber. Its 0.4 mg of Copper covers 42% of the Daily Value. Its glycemic index is 5 (low), so it raises blood sugar slowly.
Pumpkin Seed, Chia and Flaxseed Snack Nutrition Facts
Selected: 1 serving (medium) · 30 g
158
KCAL / 30G
Carbs
8.3g
· 3% DV
Protein
6.5g
· 13% DV
Fat
11.9g
· 15% DV
Fiber
7.1g
· 25% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 20% · Protein 16% · Fat 64%
Pumpkin Seed, Chia and Flaxseed Snack nutrition facts table · 1 serving (medium) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 158 kcal | |
| Total fat | 11.9 g | 15% |
| Saturated fat | 1.14 g | 6% |
| Trans fat | 0 g | |
| Sodium | 3.6 mg | 0% |
| Total carbohydrate | 8.3 g | 3% |
| Fiber | 7.1 g | 25% |
| Protein | 6.5 g | 13% |
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 Pumpkin Seed, Chia and Flaxseed Snack?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 30 g | 158 kcal |
| 1 tablespoon (small) | 10 g | 53 kcal |
| 2 tablespoon (double) | 20 g | 105 kcal |
| 1 ounce (medium) | 28 g | 147 kcal |
| 1 pack (small) | 35 g | 184 kcal |
| 1 serving (large) | 50 g | 263 kcal |
| 100 g | 100 g | 525 kcal |
| 1 cup (large) | 120 g | 630 kcal |
Calculated from 525 calories per 100 g.
Frequently Asked Questions About Pumpkin Seed, Chia and Flaxseed Snack
What is in Pumpkin Seed, Chia and Flaxseed Snack?
Pumpkin Seed, Chia and Flaxseed Snack combines pumpkin seeds, chia seeds and flaxseed. It is a minimally processed seed-based snack that supplies plant protein, fiber and unsaturated fats; exact proportions and any added ingredients can vary by recipe or product.
How do you eat Pumpkin Seed, Chia and Flaxseed Snack?
Eat Pumpkin Seed, Chia and Flaxseed Snack on its own, or sprinkle it over yogurt, oatmeal, salads or soup. Add it just before serving when you want the seeds to stay crunchy, since contact with moist foods softens them.
Can you eat Pumpkin Seed, Chia and Flaxseed Snack raw?
Yes, Pumpkin Seed, Chia and Flaxseed Snack can be eaten without cooking. The seeds are commonly eaten raw, so roasting is optional; if the mix has been stored poorly or smells stale or rancid, discard it rather than trying to toast it.
Should you grind the flaxseed in Pumpkin Seed, Chia and Flaxseed Snack?
Grinding the flaxseed in Pumpkin Seed, Chia and Flaxseed Snack is optional, but ground flax is generally easier to digest and its nutrients are more accessible than those in whole seeds. Grind only what you plan to use, because ground flax goes stale faster.
Does chia in Pumpkin Seed, Chia and Flaxseed Snack need to be soaked?
No, you do not have to soak the chia in Pumpkin Seed, Chia and Flaxseed Snack before eating it dry. When mixed into yogurt, milk or another moist food, chia absorbs liquid and thickens the mixture, so allow for that change in texture.
How should you store Pumpkin Seed, Chia and Flaxseed Snack?
Store Pumpkin Seed, Chia and Flaxseed Snack in an airtight container in a cool, dry, dark place. The seeds contain oils that can turn rancid with prolonged exposure to heat, light or air; refrigerate it if your kitchen is warm or humid.
Is Pumpkin Seed, Chia and Flaxseed Snack good for weight loss?
Pumpkin Seed, Chia and Flaxseed Snack can make a filling snack because it provides fiber and fats, but it does not cause weight loss by itself. Use a measured portion in place of less filling snack foods rather than adding it on top of your usual intake.
Can Pumpkin Seed, Chia and Flaxseed Snack help with constipation?
Pumpkin Seed, Chia and Flaxseed Snack may support regular bowel movements because it contains fiber, but it is not a constipation treatment. Increase fiber gradually and drink enough fluids; suddenly eating a large amount can cause bloating or discomfort.
Can you roast Pumpkin Seed, Chia and Flaxseed Snack?
Yes, you can lightly roast Pumpkin Seed, Chia and Flaxseed Snack in a dry pan or on a baking tray. Use low heat and stir or check it frequently, since small seeds burn quickly and excessive heat can damage their oils.
How much Pumpkin Seed, Chia and Flaxseed Snack should you eat at a time?
A typical serving of Pumpkin Seed, Chia and Flaxseed Snack is about 30 g. That is enough to add crunch to yogurt or oatmeal without turning the topping into most of the meal; increase fiber intake gradually if you rarely eat seeds.
Pumpkin Seed, Chia and Flaxseed Snack Vitamins & Minerals
Vitamins
B1
0.14mg · 12% DV
Biotin
2.55µg · 9% DV
B3
1.32mg · 8% DV
Folate
21.6µg · 5% DV
Minerals
Copper
0.38mg · 42% DV
Manganese
0.76mg · 33% DV
Phosphorus
210mg · 30% DV
Magnesium
111mg · 26% DV
Potassium ⭐
213mg · 6% DV
Sodium
3.6mg · 0% DV
Pumpkin Seed, Chia and Flaxseed Snack Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Pumpkin Seed, Chia and Flaxseed Snack
To burn the 158 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 Pumpkin Seed, Chia and Flaxseed Snack?
Pumpkin Seed, Chia and Flaxseed Snack combines pumpkin seeds with chia and flaxseed in a ready-to-eat seed mix. Seed blends like this are enjoyed as a simple snack or sprinkled over foods such as yoghurt, porridge and salads. The pumpkin seeds bring a crisp bite and a mild, nutty flavour, while chia and flax add a subtler, earthy taste. You can eat it by the handful or use it to add crunch to a meal.
It is rich in fibre, plant protein and fats, so a modest portion can be satisfying. Choose an unsalted version if you want more control over sodium, or pair a small handful with fruit or plain yoghurt for a balanced snack.
How Nutritious Is Pumpkin Seed, Chia and Flaxseed Snack?
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
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 Pumpkin Seed, Chia and Flaxseed Snack 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 Pumpkin Seed, Chia and Flaxseed Snack Contain Allergens?
No known major allergens
Which Diets Is Pumpkin Seed, Chia and Flaxseed Snack 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
Pumpkin Seed, Chia and Flaxseed Snack Fat Profile
SATURATED
1.14g
MONOUNSATURATED
2.31g
POLYUNSATURATED
6.72g
Omega 6:3 ratio 2.1:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.