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Pumpkin seed mix Calories
Seed mix rich in magnesium, zinc and healthy fats
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Pumpkin seed mix (30 g) has 172 calories. That works out to 574 calories per 100 g. It contains 4.4 g of carbs, 8.9 g of protein, 14.7 g of fat and 2 g of fiber. Its 1.3 mg of Manganese covers 59% of the Daily Value. Its glycemic index is 10 (low), so it raises blood sugar slowly.
Pumpkin seed mix Nutrition Facts
Selected: 1 serving (medium) · 30 g
172
KCAL / 30G
Carbs
4.4g
· 2% DV
Protein
8.9g
· 18% DV
Fat
14.7g
· 19% DV
Fiber
2g
· 7% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 9% · Protein 19% · Fat 72%
Pumpkin seed mix nutrition facts table · 1 serving (medium) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 172 kcal | |
| Total fat | 14.7 g | 19% |
| Saturated fat | 2.61 g | 13% |
| Trans fat | 0 g | |
| Sodium | 5.4 mg | 0% |
| Total carbohydrate | 4.4 g | 2% |
| Fiber | 2 g | 7% |
| Protein | 8.9 g | 18% |
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 mix?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 30 g | 172 kcal |
| 1 tablespoon (whole) | 10 g | 57 kcal |
| 2 tablespoon (double) | 20 g | 115 kcal |
| 1 ounce (whole) | 28 g | 161 kcal |
| ½ cup (half) | 32 g | 184 kcal |
| 1 serving (large) | 45 g | 258 kcal |
| 1 cup (whole) | 64 g | 367 kcal |
| 100 g | 100 g | 574 kcal |
Calculated from 574 calories per 100 g.
Frequently Asked Questions About Pumpkin seed mix
What is in a pumpkin seed mix?
A pumpkin seed mix contains pumpkin seeds and may also include sunflower, sesame, or other seeds. The exact ingredients vary by product, so check the ingredient list if you want to know which seeds are actually in a particular mix.
How do you eat pumpkin seed mix?
Eat pumpkin seed mix by itself or sprinkle it over yogurt, salads, soups, or cereal. Adding it just before serving helps keep roasted seeds crunchy, while mixing it into dough or granola gives it a more toasted flavor.
Can you eat pumpkin seed mix raw?
Yes, pumpkin seed mix can be eaten raw if the seeds are sold ready to eat. Raw seeds usually have a milder flavor than roasted ones; avoid eating seeds that smell rancid or taste bitter.
Do you eat the shells in pumpkin seed mix?
You can eat the shells if the pumpkin seeds in the mix are the thin, edible kind, but thick or tough shells are usually better discarded. Many mixes contain shelled kernels, so check the seeds rather than assuming every mix is the same.
How do you roast pumpkin seed mix at home?
Spread pumpkin seed mix in a single layer on a baking tray and roast it gently, stirring or checking often. Different seeds can brown at different rates, so remove the tray as soon as the mix smells toasted and starts to color.
How should you store pumpkin seed mix after opening?
Keep pumpkin seed mix in an airtight container in a cool, dry, dark place. Its natural oils can turn stale or rancid with heat and air; refrigerating the sealed container can help preserve freshness, especially in a warm kitchen.
Is pumpkin seed mix good for you?
Pumpkin seed mix can be a nutritious snack because it provides magnesium, zinc, and unsaturated fats. Its benefits depend partly on which other seeds are included, and heavily salted or sweetened versions are different from plain mixes.
How much pumpkin seed mix should you eat a day?
A typical medium serving of pumpkin seed mix is about 30 grams. Use that as a practical snack portion or topping rather than eating straight from a large bag, since seeds are easy to keep picking at.
Can pumpkin seed mix help with weight loss?
Pumpkin seed mix may make a snack more filling because it contains protein, fiber, and fats, but it does not cause weight loss by itself. Measure a portion before eating, since a small handful can add up quickly.
Can you add pumpkin seed mix to homemade granola?
Yes, pumpkin seed mix works well in homemade granola. Stir it in before baking for a deeper toasted taste, or add some after baking to preserve more crunch; watch the tray closely because smaller seeds can brown quickly.
Pumpkin seed mix Vitamins & Minerals
Vitamins
B3
1.47mg · 9% DV
Biotin
2.7µg · 9% DV
B1
0.08mg · 7% DV
B5
0.22mg · 4% DV
Minerals
Manganese
1.35mg · 59% DV
Phosphorus
351mg · 50% DV
Copper
0.42mg · 47% DV
Magnesium
161mg · 38% DV
Potassium ⭐
243mg · 7% DV
Sodium
5.4mg · 0% DV
Pumpkin seed mix Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Pumpkin seed mix
To burn the 172 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 mix?
Pumpkin seed mix brings together pumpkin seeds, sometimes in different forms or varieties depending on the product. The seeds have a mild, earthy, slightly sweet flavour and a firm crunch. They’re eaten by the handful as a snack, stirred into porridge or yoghurt, or scattered over salads and soups; in parts of the world where pumpkin seeds are commonly used in cooking, they also add texture to breads and savoury dishes.
This is an energy-dense mix with substantial protein and fats; it provides 29.8 g of protein per 100 g. A small handful makes a filling snack, while a sprinkle can add crunch to a meal. Choose an unsalted version if you want more control over the salt, or pair it with fruit for a simple snack.
How Nutritious Is Pumpkin seed 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
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 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 Pumpkin seed mix Contain Allergens?
No known major allergens
Which Diets Is Pumpkin 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
Pumpkin seed mix Fat Profile
SATURATED
2.61g
MONOUNSATURATED
4.86g
POLYUNSATURATED
6.24g
Omega 6:3 ratio 153:1
Above the ideal 4:1 (153:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.