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Salad with Pumpkin Seeds and Sunflower Seeds Calories
A salad rich in plant protein, healthy fats, vitamins, and minerals.
In season: Spring · Summer · Autumn · Winter
CALORIES
GI
POTASSIUM
FIBER
Quick answer
1 serving (medium) of Salad with Pumpkin Seeds and Sunflower Seeds (120 g) has 264 calories. That works out to 220 calories per 100 g. It contains 9.6 g of carbs, 9 g of protein, 19.2 g of fat and 5.4 g of fiber. Its 0.9 mg of Copper covers 100% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Salad with Pumpkin Seeds and Sunflower Seeds Nutrition Facts
Selected: 100 g
220
KCAL / 100G
Carbs
8g
· 3% DV
Protein
7.5g
· 15% DV
Fat
16g
· 21% DV
Fiber
4.5g
· 16% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 16% · Protein 15% · Fat 69%
Salad with Pumpkin Seeds and Sunflower Seeds Vitamins & Minerals
Vitamins
Vitamin E
7.2mg · 48% DV
B1
0.18mg · 15% DV
B3
1.8mg · 11% DV
Folate
38µg · 10% DV
Minerals
Copper
1mg · 111% DV
Phosphorus
340mg · 49% DV
Magnesium
180mg · 43% DV
Manganese
1mg · 43% DV
How Nutritious Is Salad with Pumpkin Seeds and Sunflower 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.
Salad with Pumpkin Seeds and Sunflower Seeds Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Salad with Pumpkin Seeds and Sunflower Seeds
To burn the 220 calories in 100 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.
Is Salad with Pumpkin Seeds and Sunflower Seeds 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 Salad with Pumpkin Seeds and Sunflower Seeds Contain Allergens?
Contains these allergens:
Which Diets Is Salad with Pumpkin Seeds and Sunflower 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
— Not suitable
Low FODMAP
— Not suitable
Salad with Pumpkin Seeds and Sunflower Seeds Fat Profile
SATURATED
2.2g
MONOUNSATURATED
5.3g
POLYUNSATURATED
7.7g
Omega 6:3 ratio 50:1
Above the ideal 4:1 (50:1).
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Frequently Asked Questions About Salad with Pumpkin Seeds and Sunflower Seeds
How many calories are in pumpkin seed and sunflower seed salad?
Pumpkin seed and sunflower seed salad contains 220 calories per 100 g. It also provides 7.5 g of protein, 16 g of fat, and 4.5 g of fiber per 100 g.
Is pumpkin seed and sunflower seed salad suitable for a low-glycemic diet?
With a glycemic index of 15, this salad is a low-GI option. It is compatible with vegan, vegetarian, Mediterranean, gluten-free, and paleo diets, but it contains tree nuts.
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Nutrition data compiled from USDA FoodData Central and scientific sources.