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Salad seeds Calories
Mixed seeds (typically sunflower, pumpkin, sesame, flax, chia) for salads
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
2 tablespoon (medium) of Salad seeds (18 g) has 103 calories. That works out to 570 calories per 100 g. It contains 2.3 g of carbs, 3.8 g of protein, 8.5 g of fat and 1.8 g of fiber. Its 4 mg of Vitamin E covers 26% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Salad seeds Nutrition Facts
Selected: 2 tablespoon (medium) · 18 g
103
KCAL / 18G
Carbs
2.3g
· 1% DV
Protein
3.8g
· 8% DV
Fat
8.5g
· 11% DV
Fiber
1.8g
· 6% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 9% · Protein 15% · Fat 76%
Salad seeds nutrition facts table · 2 tablespoon (medium) (18 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 103 kcal | |
| Total fat | 8.5 g | 11% |
| Saturated fat | 0.99 g | 5% |
| Trans fat | 0 g | |
| Sodium | 1.44 mg | 0% |
| Total carbohydrate | 2.3 g | 1% |
| Fiber | 1.8 g | 6% |
| Protein | 3.8 g | 8% |
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 2 Tablespoons of Salad seeds?
| Serving | Amount | Calories |
|---|---|---|
| 2 tablespoon (medium) | 18 g | 103 kcal |
| 1 tablespoon (small) | 9 g | 51 kcal |
| 1 tablespoon (thick) | 12 g | 68 kcal |
| 1 serving (medium) | 20 g | 114 kcal |
| 3 tablespoon (large) | 27 g | 154 kcal |
| 1 ounce (medium) | 28 g | 160 kcal |
| 1 pack (small) | 30 g | 171 kcal |
| 100 g | 100 g | 570 kcal |
| 1 cup (large) | 130 g | 741 kcal |
Calculated from 570 calories per 100 g.
Frequently Asked Questions About Salad seeds
What are salad seeds made of?
Salad seeds are usually a mix of sunflower, pumpkin, sesame, flax, and chia seeds. The blend varies by product, so the ingredient list is the best way to see exactly which seeds are included.
How do you use salad seeds?
Sprinkle salad seeds over a finished salad for crunch and a nutty flavor. They also work on soups, grain bowls, yogurt, or oatmeal, so you can use the mix beyond leafy salads.
Should you toast salad seeds before adding them to a salad?
No, toasting is optional, but briefly heating salad seeds in a dry pan can deepen their flavor. Stir them constantly over low heat and let them cool before adding them, since small seeds can burn quickly.
Do salad seeds need to be soaked?
No, salad seeds do not need soaking before you use them. Chia seeds form a gel when soaked, which may not suit a crisp salad, so add the mix dry if you want to keep its crunch.
Should salad seeds go on a salad before or after dressing?
Add salad seeds after dressing the salad, just before serving. This keeps them crisp; seeds left sitting in dressing can soften and lose some of their texture.
How much salad seeds should you put on a salad?
About two medium tablespoons, or roughly 18 grams, makes a useful topping for a serving. You can use less for a lighter sprinkle or adjust the amount to suit the size of the salad.
Can you eat salad seeds every day?
Yes, most people can include salad seeds in everyday meals. They add crunch to salads and other foods, but their fats make them energy-dense, so a modest topping is usually more practical than adding large handfuls.
How should you store salad seeds?
Keep salad seeds in an airtight container in a cool, dark place. If the mix contains ground flaxseed or develops a stale, bitter smell, refrigerating it can help slow rancidity; discard seeds that smell off.
Can salad seeds be used in bread or baking?
Yes, salad seeds can be mixed into bread dough or sprinkled on top before baking. Add them to crackers or savory muffins too; keep some aside to scatter on afterward if you want extra crunch.
Do salad seeds help with weight loss?
Salad seeds do not cause weight loss, though their fiber and fat can make a meal feel more filling. Because they are calorie-dense, measure the topping rather than adding an uncounted handful.
Salad seeds Vitamins & Minerals
Vitamins
Vitamin E
3.96mg · 26% DV
B1
0.2mg · 17% DV
Biotin
3.96µg · 13% DV
B6
0.14mg · 8% DV
Minerals
Copper
0.23mg · 26% DV
Manganese
0.49mg · 21% DV
Phosphorus
124mg · 18% DV
Magnesium
68mg · 16% DV
Potassium ⭐
117mg · 3% DV
Sodium
1.44mg · 0% DV
Salad seeds Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Salad seeds
To burn the 103 calories in 2 tablespoon (medium) (18 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 Salad seeds?
Salad seeds are a blend of edible seeds—often sunflower, pumpkin, sesame, flax and chia—used as a topping rather than a dish with one particular place of origin. The mix varies by brand, and some blends are sold plain while others are lightly toasted.
Their nutty flavour and crisp texture bring contrast to leafy salads, grain bowls and soups. Sprinkle them on just before serving to keep them crunchy, or stir a small amount into yoghurt or porridge. They provide substantial fat and protein, along with fibre, so a modest topping can add richness and staying power without needing much. For a lighter salad, start with a small spoonful and pair the seeds with a bright citrus or vinegar-based dressing.
How Nutritious Is Salad 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
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 Salad 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 seeds Contain Allergens?
Contains these allergens:
Which Diets Is Salad 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 seeds Fat Profile
SATURATED
0.99g
MONOUNSATURATED
2.52g
POLYUNSATURATED
4.5g
Omega 6:3 ratio 3.2:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.