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Raw pumpkin seed and sunflower seed mix Calories
Rich in plant protein, healthy fats, and magnesium
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Raw pumpkin seed and sunflower seed mix (30 g) has 175 calories. That works out to 584 calories per 100 g. It contains 4.3 g of carbs, 7.4 g of protein, 14.9 g of fat and 2.6 g of fiber. Its 0.5 mg of Copper covers 50% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Raw pumpkin seed and sunflower seed mix Nutrition Facts
Selected: 1 serving (medium) · 30 g
175
KCAL / 30G
Carbs
4.3g
· 2% DV
Protein
7.4g
· 15% DV
Fat
14.9g
· 19% DV
Fiber
2.6g
· 9% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 10% · Protein 16% · Fat 74%
Raw pumpkin seed and sunflower seed mix nutrition facts table · 1 serving (medium) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 175 kcal | |
| Total fat | 14.9 g | 19% |
| Saturated fat | 2.13 g | 11% |
| Trans fat | 0 g | |
| Sodium | 2.4 mg | 0% |
| Total carbohydrate | 4.3 g | 2% |
| Fiber | 2.6 g | 9% |
| Protein | 7.4 g | 15% |
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 pumpkin seed and sunflower seed mix?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 30 g | 175 kcal |
| 1 tablespoon (whole) | 10 g | 58 kcal |
| 2 tablespoon (whole) | 20 g | 117 kcal |
| 1 pack (mini) | 25 g | 146 kcal |
| 1 ounce (whole) | 28 g | 164 kcal |
| ½ cup (half) | 32 g | 187 kcal |
| 1 serving (large) | 45 g | 263 kcal |
| 1 cup (whole) | 64 g | 374 kcal |
| 100 g | 100 g | 584 kcal |
Calculated from 584 calories per 100 g.
Frequently Asked Questions About Raw pumpkin seed and sunflower seed mix
How do you use a raw pumpkin seed and sunflower seed mix?
Eat a raw pumpkin seed and sunflower seed mix as a snack, or sprinkle it over oatmeal, salads, soups, and yogurt. Add it just before serving when you want the seeds to stay crunchy.
Can you roast a raw pumpkin seed and sunflower seed mix?
Yes, you can roast a raw pumpkin seed and sunflower seed mix in a pan or oven. Stir frequently and use gentle heat, since the seeds can burn quickly; add salt or spices after roasting.
Do you need to soak a raw pumpkin seed and sunflower seed mix?
No, soaking a raw pumpkin seed and sunflower seed mix is not necessary. Soaking softens the texture, but drain the seeds well and refrigerate them if you are not eating them promptly.
How should you store a raw pumpkin seed and sunflower seed mix?
Store a raw pumpkin seed and sunflower seed mix in an airtight container in a cool, dark place. Refrigeration can help preserve freshness in warm conditions; discard the mix if it smells rancid or paint-like.
Are the shells included in a raw pumpkin seed and sunflower seed mix edible?
Most packaged raw pumpkin seed and sunflower seed mixes contain shelled kernels. If your mix includes hard sunflower shells, remove them rather than chewing them; they can be tough and uncomfortable to swallow.
What can you make with a raw pumpkin seed and sunflower seed mix?
A raw pumpkin seed and sunflower seed mix works as a topping for homemade granola, bread, pesto, and roasted vegetables. You can also blend it into a coarse crumb for coating fish or vegetables.
Should you wash a raw pumpkin seed and sunflower seed mix before eating it?
Usually, no: a packaged raw pumpkin seed and sunflower seed mix that is ready to eat does not need washing. If you rinse it, dry it thoroughly before storage, because trapped moisture can encourage spoilage.
How much raw pumpkin seed and sunflower seed mix should you eat a day?
About 30 grams is a practical medium serving of raw pumpkin seed and sunflower seed mix. Portion it into a small bowl instead of eating from the bag, since it is easy to keep snacking.
Is a raw pumpkin seed and sunflower seed mix good for you?
A raw pumpkin seed and sunflower seed mix provides plant protein, unsaturated fats, fiber, and magnesium. It can add variety and crunch to meals, but it is not a substitute for a varied diet.
Can a raw pumpkin seed and sunflower seed mix upset your stomach?
It can, especially if you eat a large portion or are not used to high-fiber foods. Start with a small amount, chew it well, and reduce the serving if the mix causes bloating or discomfort.
Raw pumpkin seed and sunflower seed mix Vitamins & Minerals
Vitamins
Vitamin E
5.52mg · 37% DV
B1
0.41mg · 34% DV
B3
2.16mg · 14% DV
B6
0.22mg · 13% DV
Minerals
Copper
0.45mg · 50% DV
Phosphorus
228mg · 33% DV
Manganese
0.72mg · 31% DV
Magnesium
126mg · 30% DV
Potassium ⭐
207mg · 6% DV
Sodium
2.4mg · 0% DV
Raw pumpkin seed and sunflower seed mix Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Raw pumpkin seed and sunflower seed mix
To burn the 175 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 pumpkin seed and sunflower seed mix?
Raw pumpkin seed and sunflower seed mix combines uncooked kernels of both seeds. It is an easy pantry staple in many places, used when you want crunch without the toasted flavour of roasted seeds.
The pumpkin seeds bring a gently earthy taste, while sunflower seeds are milder and slightly buttery; together they make a crisp topping or snack. Stir some into porridge, yoghurt or granola, scatter it over salads and soups, or enjoy a small handful between meals. It is concentrated in plant protein and fats, with 24.8 g of protein per 100 g. A serving of about 30 g is a useful guide; pair it with fruit or vegetables for a more varied snack.
How Nutritious Is Raw pumpkin seed and sunflower 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 Raw pumpkin seed and sunflower 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 Raw pumpkin seed and sunflower seed mix Contain Allergens?
No known major allergens
Which Diets Is Raw pumpkin seed and sunflower 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
Raw pumpkin seed and sunflower seed mix Fat Profile
SATURATED
2.13g
MONOUNSATURATED
5.52g
POLYUNSATURATED
7.23g
Omega 6:3 ratio 178.5:1
Above the ideal 4:1 (178.5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.