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Salad topping mixed legumes and seeds Calories
Protein- and fiber-rich topping that adds crunch and nutrient density to salads
CALORIES
GI
POTASSIUM
FIBER
Quick answer
2 tablespoon (medium) of Salad topping mixed legumes and seeds (20 g) has 79 calories. That works out to 394 calories per 100 g. It contains 7.2 g of carbs, 3.8 g of protein, 3.5 g of fat and 2.9 g of fiber. Its 0.2 mg of Copper covers 17% of the Daily Value. Its glycemic index is 32 (low), so it raises blood sugar slowly.
Salad topping mixed legumes and seeds Nutrition Facts
Selected: 100 g
394
KCAL / 100G
Carbs
35.8g
· 13% DV
Protein
19.2g
· 38% DV
Fat
17.4g
· 22% DV
Fiber
14.4g
· 51% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 38% · Protein 20% · Fat 42%
Salad topping mixed legumes and seeds Vitamins & Minerals
Vitamins
Biotin
12µg · 40% DV
B1
0.45mg · 38% DV
Folate
140µg · 35% DV
B6
0.42mg · 25% DV
Minerals
Copper
1mg · 111% DV
Manganese
2mg · 87% DV
Phosphorus
420mg · 60% DV
Magnesium
180mg · 43% DV
How Nutritious Is Salad topping mixed legumes 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.
Salad topping mixed legumes and seeds Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Salad topping mixed legumes and seeds
To burn the 394 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 topping mixed legumes and seeds Processed?
NOVA 3
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 topping mixed legumes and seeds Contain Allergens?
Contains these allergens:
Which Diets Is Salad topping mixed legumes and seeds Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Salad topping mixed legumes and seeds Fat Profile
SATURATED
2.8g
MONOUNSATURATED
6.4g
POLYUNSATURATED
8.9g
Omega 6:3 ratio 8.7:1
Above the ideal 4:1 (8.7:1).
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Frequently Asked Questions About Salad topping mixed legumes and seeds
How many calories are in mixed legumes and seeds salad topping?
Mixed legumes and seeds salad topping provides 394 calories per 100 g. A 100 g serving also contains 19.2 g of protein and 14.4 g of fiber.
Is mixed legumes and seeds salad topping suitable for a low-glycemic diet?
It has a glycemic index of 32, which is considered low. It provides 35.8 g of carbohydrates and 14.4 g of fiber per 100 g.
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Nutrition data compiled from USDA FoodData Central and scientific sources.