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Raw mixed nuts and seeds Calories
Estimated values for an unsalted, unroasted nut and seed mix; actual nutrition varies with the blend.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Raw mixed nuts and seeds (30 g) has 177 calories. That works out to 590 calories per 100 g. It contains 6.5 g of carbs, 5.9 g of protein, 15.5 g of fat and 2.9 g of fiber. Its 0.3 mg of Copper covers 37% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Raw mixed nuts and seeds Nutrition Facts
Selected: 1 serving (medium) · 30 g
177
KCAL / 30G
Carbs
6.5g
· 2% DV
Protein
5.9g
· 12% DV
Fat
15.5g
· 20% DV
Fiber
2.9g
· 10% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 14% · Protein 12% · Fat 74%
Raw mixed nuts and seeds nutrition facts table · 1 serving (medium) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 177 kcal | |
| Total fat | 15.5 g | 20% |
| Saturated fat | 2.25 g | 11% |
| Trans fat | 0 g | |
| Sodium | 3.6 mg | 0% |
| Total carbohydrate | 6.5 g | 2% |
| Fiber | 2.9 g | 10% |
| Protein | 5.9 g | 12% |
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 Raw mixed nuts and seeds?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 30 g | 177 kcal |
| 1 teaspoon (small) | 5 g | 30 kcal |
| 1 tablespoon (chopped) | 10 g | 59 kcal |
| 2 tablespoon (chopped) | 20 g | 118 kcal |
| 1 ounce (medium) | 28 g | 165 kcal |
| 0.25 cup (whole) | 35 g | 207 kcal |
| 1 serving (large) | 45 g | 266 kcal |
| 100 g | 100 g | 590 kcal |
| 1 cup (whole) | 140 g | 826 kcal |
Calculated from 590 calories per 100 g.
Frequently Asked Questions About Raw mixed nuts and seeds
Are raw mixed nuts and seeds safe to eat without cooking?
Yes, food-grade raw mixed nuts and seeds are generally eaten as they are; cooking is not required. “Raw” means they have not been roasted, but it does not replace safe handling—discard any mix that smells musty or shows mold.
Should you soak raw mixed nuts and seeds before eating them?
No, soaking raw mixed nuts and seeds is optional, not necessary. It softens them and may suit a particular recipe, but it does not reliably make the mixture more nutritious; refrigerate soaked portions and use them promptly.
How do you store raw mixed nuts and seeds so they stay fresh?
Keep raw mixed nuts and seeds in an airtight container away from heat, light, and moisture. A cool pantry works for short-term storage, while refrigeration helps protect the oils from going stale, especially in a warm kitchen.
Can you freeze raw mixed nuts and seeds?
Yes, raw mixed nuts and seeds freeze well in a sealed, moisture-proof container. Take out only what you need and let it come to room temperature while still sealed, which helps prevent condensation from dampening the mix.
How can you tell if raw mixed nuts and seeds have gone rancid?
A sharp, paint-like or bitter smell can mean the oils in raw mixed nuts and seeds have turned rancid. Do not taste a mix with mold, damp clumps, or an unusual odor; discard it rather than trying to toast away the off-flavor.
Can raw mixed nuts and seeds be added to oatmeal or salads?
Yes, raw mixed nuts and seeds work well sprinkled over oatmeal, salads, or soup. Add them just before serving to keep their crunch; for a smoother texture, roughly chop the larger nuts first.
What can you bake with raw mixed nuts and seeds?
You can fold raw mixed nuts and seeds into bread, granola, or muffin batter. They add crunch and toast as the food bakes; chop larger pieces so the mixture spreads evenly and does not leave oversized chunks.
Are raw mixed nuts and seeds good for weight loss?
They can fit into a weight-loss eating plan, but they do not cause weight loss on their own. Their fiber and protein can make a snack more satisfying; portion some into a bowl instead of eating straight from the bag.
Can people with diabetes eat raw mixed nuts and seeds?
Yes, many people with diabetes can include raw mixed nuts and seeds as a snack, especially instead of a refined-carbohydrate snack. The blend and individual meal plan matter, so ask your clinician or dietitian if you need advice tailored to your treatment.
Why do raw mixed nuts and seeds sometimes taste bitter?
A mildly earthy or bitter note can come from particular seeds, but a strong, stale bitterness may signal rancidity. Raw mixes vary in their ingredients, so smell the mixture too and discard it if the odor is sharp or paint-like.
Raw mixed nuts and seeds Vitamins & Minerals
Vitamins
Biotin
5.1µg · 17% DV
B1
0.17mg · 14% DV
Vitamin E
1.95mg · 13% DV
B6
0.14mg · 8% DV
Minerals
Copper
0.33mg · 37% DV
Manganese
0.66mg · 29% DV
Phosphorus
135mg · 19% DV
Magnesium
66mg · 16% DV
Potassium ⭐
186mg · 5% DV
Sodium
3.6mg · 0% DV
Raw mixed nuts and seeds Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Raw mixed nuts and seeds
To burn the 177 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 Raw mixed nuts and seeds?
Raw mixed nuts and seeds combine uncooked nuts with edible seeds; the exact blend can vary, with almonds, walnuts, pumpkin seeds or sunflower seeds among common choices. They’re eaten as a snack, added to breakfast bowls and yoghurt, or sprinkled over salads. In many places, a small handful is also an easy addition to a packed lunch or a homemade trail mix.
The mix is energy-dense, with plenty of unsaturated fat alongside plant protein and fibre, so a modest portion can be satisfying. Setting aside about 30 g makes it easier to enjoy without grazing through the whole bag. Choose an unsalted blend if you want to control the seasoning, and pair it with fresh fruit or plain yoghurt.
How Nutritious Is Raw mixed nuts and seeds?
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 Raw mixed nuts and seeds 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 Raw mixed nuts and seeds Contain Allergens?
Contains these allergens:
Which Diets Is Raw mixed nuts and seeds 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
Raw mixed nuts and seeds Fat Profile
SATURATED
2.25g
MONOUNSATURATED
7.5g
POLYUNSATURATED
4.95g
Omega 6:3 ratio 6.3:1
Above the ideal 4:1 (6.3:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.