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Salad Topping (Mixed Seeds) Calories
A mix of seeds for salad topping
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
2 tablespoon (medium) of Salad Topping (Mixed Seeds) (18 g) has 103 calories. That works out to 570 calories per 100 g. It contains 2.9 g of carbs, 3.6 g of protein, 8.5 g of fat and 1.4 g of fiber. Its 0.3 mg of Copper covers 30% of the Daily Value. Its glycemic index is 25 (low), so it raises blood sugar slowly.
Salad Topping (Mixed Seeds) Nutrition Facts
Selected: 2 tablespoon (medium) · 18 g
103
KCAL / 18G
Carbs
2.9g
· 1% DV
Protein
3.6g
· 7% DV
Fat
8.5g
· 11% DV
Fiber
1.4g
· 5% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 11% · Protein 14% · Fat 75%
Salad Topping (Mixed Seeds) nutrition facts table · 2 tablespoon (medium) (18 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 103 kcal | |
| Total fat | 8.5 g | 11% |
| Saturated fat | 0.9 g | 5% |
| Trans fat | 0 g | |
| Sodium | 0.9 mg | 0% |
| Total carbohydrate | 2.9 g | 1% |
| Fiber | 1.4 g | 5% |
| Protein | 3.6 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 Seeds)?
| Serving | Amount | Calories |
|---|---|---|
| 2 tablespoon (medium) | 18 g | 103 kcal |
| 1 tablespoon (small) | 9 g | 51 kcal |
| 3 tablespoon (large) | 27 g | 154 kcal |
| 1 pack (small) | 30 g | 171 kcal |
| 1 pack (medium) | 50 g | 285 kcal |
| 100 g | 100 g | 570 kcal |
| 1 pack (large) | 100 g | 570 kcal |
| 1 cup (whole) | 120 g | 684 kcal |
Calculated from 570 calories per 100 g.
Frequently Asked Questions About Salad Topping (Mixed Seeds)
How do you use a mixed-seed salad topping?
Sprinkle a mixed-seed salad topping over the salad just before serving. It also works on grain bowls, roasted vegetables, or avocado toast. Adding it at the end helps keep the seeds crunchy rather than letting them soften in dressing.
What seeds are usually in a mixed-seed salad topping?
A mixed-seed salad topping may contain sunflower, pumpkin, sesame, flax, or chia seeds, but the blend varies by product. Read the ingredient list to see exactly which seeds are included instead of assuming every mix has the same recipe.
Should you toast a mixed-seed salad topping?
No, you can use a mixed-seed salad topping straight from the package. Toasting it briefly in a dry pan can deepen the flavor, but stir constantly and let the seeds cool before adding them so they stay crisp.
How should you store an opened mixed-seed salad topping?
Store an opened mixed-seed salad topping in an airtight container in a cool, dry, dark place. Keep it away from steam and direct sunlight, which can affect its flavor and texture. Refrigerate it if your kitchen is consistently warm.
Does a mixed-seed salad topping need to be washed?
No, a packaged mixed-seed salad topping that is sold ready to eat should not be washed. Water makes the seeds damp and less crunchy, and moisture can shorten their shelf life. Use clean, dry utensils when serving from the package.
Can a mixed-seed salad topping make a salad soggy?
Yes, a mixed-seed salad topping can lose its crunch if it sits in wet salad or dressing for too long. Add it immediately before serving, or serve it separately so everyone can sprinkle it on their own portion.
Can you put a mixed-seed salad topping on soup?
Yes, a mixed-seed salad topping makes a crunchy finish for soup. Sprinkle it over the bowl after cooking rather than simmering it in the pot; prolonged heat and liquid soften the seeds and mute their toasted flavor.
Can a mixed-seed salad topping replace croutons?
Yes, a mixed-seed salad topping can replace croutons when you want crunch without adding bread. It has a different flavor and texture, so it will not taste like toasted bread, but it works well on leafy salads and soups.
Is a mixed-seed salad topping good for you?
Yes, a mixed-seed salad topping can add fiber and unsaturated fats to a meal. It is also energy-dense, so a modest sprinkle is usually enough, especially when the salad already includes oil, cheese, or other rich toppings.
Can you make a mixed-seed salad topping at home?
Yes, combine the seeds you enjoy to make a mixed-seed salad topping at home. Use fresh, dry seeds and keep the blend in an airtight container. If you include sesame or other allergenic seeds, avoid cross-contact when preparing food for others.
Salad Topping (Mixed Seeds) Vitamins & Minerals
Vitamins
Vitamin E
2.7mg · 18% DV
B1
0.18mg · 15% DV
Biotin
2.7µg · 9% DV
B6
0.13mg · 8% DV
Minerals
Copper
0.27mg · 30% DV
Manganese
0.45mg · 20% DV
Phosphorus
117mg · 17% DV
Magnesium
63mg · 15% DV
Potassium ⭐
108mg · 3% DV
Sodium
0.9mg · 0% DV
Salad Topping (Mixed 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 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 Topping (Mixed Seeds)?
Salad Topping (Mixed Seeds) is a blend of seeds intended to be sprinkled over salads, rather than eaten as a dish on its own. The exact flavour and texture depend on the seeds in the mix; some may be toasted for a nuttier aroma and extra crunch.
Use it to finish leafy salads, grain bowls or roasted vegetables, adding a crisp contrast to softer ingredients. It also works well over soup or yoghurt-based dishes. Seeds are concentrated sources of fat, with some protein and fibre, so a modest sprinkle can make a light salad more satisfying while adding energy. Pair the topping with plenty of fresh vegetables and a bright lemon or vinegar dressing, and add it just before serving to keep its crunch.
How Nutritious Is Salad Topping (Mixed Seeds)?
Nutrient density
Very 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 Topping (Mixed 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 Seeds) Contain Allergens?
Contains these allergens:
Which Diets Is Salad Topping (Mixed 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 Seeds) Fat Profile
SATURATED
0.9g
MONOUNSATURATED
2.34g
POLYUNSATURATED
4.86g
Omega 6:3 ratio 2.6:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.