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Salad topping seeds Calories
Rich in healthy fats, fiber, and minerals
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 tablespoon (medium) of Salad topping seeds (10 g) has 58 calories. That works out to 575 calories per 100 g. It contains 1.8 g of carbs, 2.1 g of protein, 5 g of fat and 0.9 g of fiber. Its 3.5 mg of Vitamin E covers 23% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Salad topping seeds Nutrition Facts
Selected: 1 tablespoon (medium) · 10 g
58
KCAL / 10G
Carbs
1.8g
· 1% DV
Protein
2.1g
· 4% DV
Fat
5g
· 6% DV
Fiber
0.9g
· 3% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 12% · Protein 14% · Fat 74%
Salad topping seeds nutrition facts table · 1 tablespoon (medium) (10 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 58 kcal | |
| Total fat | 5 g | 6% |
| Saturated fat | 0.45 g | 2% |
| Trans fat | 0 g | |
| Sodium | 0.9 mg | 0% |
| Total carbohydrate | 1.8 g | 1% |
| Fiber | 0.9 g | 3% |
| Protein | 2.1 g | 4% |
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 1 Tablespoon of Salad topping seeds?
| Serving | Amount | Calories |
|---|---|---|
| 1 tablespoon (medium) | 10 g | 58 kcal |
| 1 teaspoon (small) | 4 g | 23 kcal |
| 1 serving (small) | 15 g | 86 kcal |
| 2 tablespoon (double) | 20 g | 115 kcal |
| 1 serving (medium) | 25 g | 144 kcal |
| 1 serving (large) | 35 g | 201 kcal |
| 0.25 cup (quarter) | 35 g | 201 kcal |
| ½ cup (half) | 70 g | 403 kcal |
| 100 g | 100 g | 575 kcal |
Calculated from 575 calories per 100 g.
Frequently Asked Questions About Salad topping seeds
What seeds are usually in salad topping seeds?
Salad topping seeds are usually a blend, and the mix varies by product. Sunflower, pumpkin, sesame, flax, and chia seeds are common choices; the ingredient list tells you exactly which seeds a particular blend contains.
Do salad topping seeds need to be washed?
No, packaged salad topping seeds generally do not need washing before use. Water can make them clump and lose their crunch, so sprinkle them straight from the container unless the package specifically instructs otherwise.
Can you eat salad topping seeds raw?
Yes, salad topping seeds can usually be eaten raw without cooking. Check whether the blend is already roasted, since toasted seeds are also commonly sold; either kind can be added directly to a salad.
How do you toast salad topping seeds?
Toast salad topping seeds in a dry pan over low to medium heat, stirring frequently until fragrant. They can burn quickly, so take them off the heat as soon as they smell toasted and let them cool before adding them to a salad.
Which salads go well with salad topping seeds?
Salad topping seeds work well on leafy green salads, grain salads, and slaws. Their crunch complements soft ingredients such as avocado or roasted vegetables, while a citrus or vinegar-based dressing balances their rich, nutty flavor.
Can you put salad topping seeds in salad dressing?
Yes, you can blend salad topping seeds into a dressing for a thicker, nuttier texture. Blend them with the liquid ingredients until smooth, or stir in a small amount at the end if you want some crunch to remain.
How should you store salad topping seeds after opening?
Store salad topping seeds in a tightly sealed container in a cool, dark, dry place. Keeping out air, light, and heat helps protect the oils in the seeds and preserves their flavor and crunch.
How can you tell if salad topping seeds have gone rancid?
Rancid salad topping seeds may smell like stale oil, paint, or crayons and taste bitter or sharply unpleasant. Discard them if you notice these changes rather than trying to cover the flavor with dressing.
Are salad topping seeds good for you?
Yes, salad topping seeds can add unsaturated fats, fiber, and minerals to a meal. They are also energy-dense, so a modest sprinkle is a practical way to add texture and nutrients without overwhelming the salad.
How do you make your own salad topping seeds?
Combine seeds you enjoy, such as sunflower, pumpkin, and sesame, to make salad topping seeds at home. Toast them separately or together over gentle heat, since small seeds brown faster, then cool completely before storing in an airtight container.
Salad topping seeds Vitamins & Minerals
Vitamins
Vitamin E
3.52mg · 23% DV
Biotin
6.6µg · 22% DV
B1
0.15mg · 13% DV
B6
0.14mg · 8% DV
Minerals
Copper
0.18mg · 20% DV
Selenium
5.3µg · 10% DV
Phosphorus
66mg · 9% DV
Manganese
0.2mg · 9% DV
Potassium ⭐
65mg · 2% DV
Sodium
0.9mg · 0% DV
Salad topping seeds Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Salad topping seeds
To burn the 58 calories in 1 tablespoon (medium) (10 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 seeds?
Salad topping seeds are edible seed kernels sprinkled over a salad for extra crunch and flavour. Depending on the mix, they may include sunflower or pumpkin kernels; plain sunflower kernels are a familiar choice in many kitchens. They are usually added just before serving, whole or lightly toasted, so they stay crisp.
Their nutty taste works well with leafy greens, tomatoes, grains and tangy dressings, and they can also top soups or roasted vegetables. They are rich in fats and provide fibre and protein, so a small handful can make a salad more substantial. Choose unsalted seeds if you want to keep the overall salt in the meal down.
How Nutritious Is Salad topping 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 topping 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 seeds Contain Allergens?
No known major allergens
Which Diets Is Salad topping 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 seeds Fat Profile
SATURATED
0.45g
MONOUNSATURATED
1.85g
POLYUNSATURATED
2.35g
Omega 6:3 ratio 230:1
Above the ideal 4:1 (230:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.