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Salad topping mixed nuts and seeds Calories
Crunchy salad topper rich in healthy fats, fiber, and minerals
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
2 tablespoon (medium) of Salad topping mixed nuts and seeds (20 g) has 99 calories. That works out to 493 calories per 100 g. It contains 4 g of carbs, 3.5 g of protein, 7.5 g of fat and 2 g of fiber. Its 0.2 mg of Copper covers 24% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Salad topping mixed nuts and seeds Nutrition Facts
Selected: 2 tablespoon (medium) · 20 g
99
KCAL / 20G
Carbs
4g
· 1% DV
Protein
3.5g
· 7% DV
Fat
7.5g
· 10% DV
Fiber
2g
· 7% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 16% · Protein 14% · Fat 70%
Salad topping mixed nuts and seeds nutrition facts table · 2 tablespoon (medium) (20 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 99 kcal | |
| Total fat | 7.5 g | 10% |
| Saturated fat | 1.16 g | 6% |
| Trans fat | 0 g | |
| Sodium | 2.4 mg | 0% |
| Total carbohydrate | 4 g | 1% |
| Fiber | 2 g | 7% |
| Protein | 3.5 g | 7% |
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 topping mixed nuts and seeds?
| Serving | Amount | Calories |
|---|---|---|
| 2 tablespoon (medium) | 20 g | 99 kcal |
| 1 tablespoon (small) | 10 g | 49 kcal |
| 1 serving (small) | 15 g | 74 kcal |
| 1 serving (medium) | 25 g | 123 kcal |
| 1 ounce (medium) | 28 g | 138 kcal |
| 3 tablespoon (large) | 30 g | 148 kcal |
| 0.25 cup (quarter) | 30 g | 148 kcal |
| 1 serving (large) | 40 g | 197 kcal |
| ½ cup (half) | 60 g | 296 kcal |
| 100 g | 100 g | 493 kcal |
Calculated from 493 calories per 100 g.
Frequently Asked Questions About Salad topping mixed nuts and seeds
What is in salad topping mixed nuts and seeds?
The ingredients vary by blend, but common additions include sunflower or pumpkin seeds, sesame, and chopped nuts such as almonds. Salad topping mixed nuts and seeds is generally minimally processed; it may be raw or roasted, and some blends include salt or seasoning.
Is salad topping mixed nuts and seeds healthy?
Yes, it can add crunch and nutrients to a meal, particularly when the blend is mostly nuts and seeds rather than sugary coatings. Use it as a topping rather than assuming every mix is the same; added salt, oil, or dried fruit can change the overall balance.
Should you toast salad topping mixed nuts and seeds before using it?
No, toasting is optional. A brief toast in a dry pan can bring out the aroma of salad topping mixed nuts and seeds, but stir constantly and let the mixture cool before adding it so it stays crisp and does not scorch.
When should you add salad topping mixed nuts and seeds to a salad?
Add salad topping mixed nuts and seeds just before serving. Dressing and moisture from cut vegetables soften the crunchy pieces if they sit together for long, so keep the topping separate when preparing a salad ahead.
How should you store salad topping mixed nuts and seeds?
Keep salad topping mixed nuts and seeds in a tightly sealed, dry container away from heat and direct sunlight. The natural oils in nuts and seeds can turn stale or rancid when exposed to air, warmth, or moisture.
Can salad topping mixed nuts and seeds make a salad soggy?
Yes, it can lose its crunch if it sits in dressing or against wet ingredients. For the best texture, sprinkle salad topping mixed nuts and seeds over the salad at the table, or pack it separately for lunch.
Can salad topping mixed nuts and seeds replace croutons?
Yes, salad topping mixed nuts and seeds can replace croutons when you want a crunchy topping. It has a different, nuttier taste and texture, so add it shortly before eating and pair it with greens, roasted vegetables, or a tangy dressing.
Can you freeze salad topping mixed nuts and seeds?
Yes, freeze salad topping mixed nuts and seeds in an airtight, freezer-safe container to limit moisture and odors. Let the closed container come to room temperature before opening it; this helps prevent condensation from softening the mix.
Can you use salad topping mixed nuts and seeds in foods other than salad?
Yes, sprinkle salad topping mixed nuts and seeds over yogurt bowls, soups, grain bowls, or roasted vegetables. Add it just before serving hot dishes so the pieces stay crunchy rather than softening during cooking.
Do you need to soak salad topping mixed nuts and seeds?
No, salad topping mixed nuts and seeds do not need soaking when used as a crunchy garnish. Soaking makes them softer and can introduce moisture, so use the mix dry for salads and other toppings.
Salad topping mixed nuts and seeds Vitamins & Minerals
Vitamins
Biotin
3.6µg · 12% DV
Vitamin E
1.72mg · 11% DV
B1
0.08mg · 7% DV
B3
0.82mg · 5% DV
Minerals
Copper
0.22mg · 24% DV
Manganese
0.42mg · 18% DV
Phosphorus
94mg · 13% DV
Magnesium
51mg · 12% DV
Potassium ⭐
104mg · 3% DV
Sodium
2.4mg · 0% DV
Salad topping 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 Salad topping mixed nuts and seeds
To burn the 99 calories in 2 tablespoon (medium) (20 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 topping mixed nuts and seeds?
Salad topping mixed nuts and seeds is a blend of nuts and seeds meant to add crunch and flavour to salads. The exact mix can vary, so the name describes its use rather than a fixed recipe or a particular set of ingredients.
Scatter it over leafy salads, chopped vegetables or grain bowls; its crisp texture pairs especially well with fresh greens and a simple lemon-and-olive-oil dressing. It also works as a finishing touch on soup. The mix is rich in fats and fibre, and is energy-dense: it provides 493 calories per 100 g. A typical serving is about 20 g, which adds crunch without needing a large handful; keep the portion modest if you are already adding other rich toppings.
How Nutritious Is Salad topping 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 Salad topping mixed nuts and 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 topping mixed nuts and seeds Contain Allergens?
Contains these allergens:
Which Diets Is Salad topping 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
Salad topping mixed nuts and seeds Fat Profile
SATURATED
1.16g
MONOUNSATURATED
3.74g
POLYUNSATURATED
3.38g
Omega 6:3 ratio 7.3:1
Above the ideal 4:1 (7.3:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.