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Seeded salad topping Calories
Seed mix topping rich in healthy fats and fiber
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 tablespoon (medium) of Seeded salad topping (12 g) has 67 calories. That works out to 560 calories per 100 g. It contains 2.2 g of carbs, 2.5 g of protein, 5.5 g of fat and 1.4 g of fiber. Its 0.1 mg of Copper covers 16% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Seeded salad topping Nutrition Facts
Selected: 1 tablespoon (medium) · 12 g
67
KCAL / 12G
Carbs
2.2g
· 1% DV
Protein
2.5g
· 5% DV
Fat
5.5g
· 7% 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 13% · Protein 15% · Fat 72%
Seeded salad topping nutrition facts table · 1 tablespoon (medium) (12 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 67 kcal | |
| Total fat | 5.5 g | 7% |
| Saturated fat | 0.7 g | 3% |
| Trans fat | 0 g | |
| Sodium | 1.44 mg | 0% |
| Total carbohydrate | 2.2 g | 1% |
| Fiber | 1.4 g | 5% |
| Protein | 2.5 g | 5% |
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 Seeded salad topping?
| Serving | Amount | Calories |
|---|---|---|
| 1 tablespoon (medium) | 12 g | 67 kcal |
| 1 teaspoon (small) | 4 g | 22 kcal |
| 1 serving (small) | 15 g | 84 kcal |
| 2 tablespoon (double) | 24 g | 134 kcal |
| 1 pack (mini) | 25 g | 140 kcal |
| 1 serving (medium) | 30 g | 168 kcal |
| 0.25 cup (quarter) | 35 g | 196 kcal |
| 3 tablespoon (triple) | 36 g | 202 kcal |
| 1 serving (large) | 45 g | 252 kcal |
| ½ cup (half) | 70 g | 392 kcal |
| 100 g | 100 g | 560 kcal |
Calculated from 560 calories per 100 g.
Frequently Asked Questions About Seeded salad topping
How do you make a homemade Seeded salad topping?
You can make a Seeded salad topping by combining seeds such as sunflower, pumpkin, sesame, flax, or chia. Choose a mix you enjoy, then store it in a sealed container; the exact blend is flexible, so there is no single required recipe.
Should Seeded salad topping be toasted before adding it to salad?
No, Seeded salad topping does not need to be toasted before use. Toasting it briefly in a dry pan can deepen its flavor, but stir constantly and remove it as soon as it becomes fragrant to keep the small seeds from burning.
Can Seeded salad topping be baked into bread?
Yes, Seeded salad topping can be mixed into bread dough or scattered over the loaf before baking. If the blend includes large seeds, pressing them lightly into the surface helps them stick; avoid adding an already toasted mix too early, as it can darken further.
How should you store Seeded salad topping to keep it fresh?
Store Seeded salad topping in an airtight container in a cool, dry place away from sunlight. Its natural oils can turn rancid over time, so smell the mix before using it; a stale, bitter, or paint-like odor is a reason to discard it.
Can Seeded salad topping be added to oatmeal or porridge?
Yes, Seeded salad topping works well on oatmeal, porridge, and other grain bowls. Sprinkle it on after cooking for the best crunch, or stir it in near the end if you prefer a softer texture.
Does Seeded salad topping get soggy in salad dressing?
Yes, Seeded salad topping can soften if it sits in dressing for a while. Add it just before serving, or keep it separate if you are packing salad ahead; this preserves the crisp texture better than mixing it in early.
Do you need to soak Seeded salad topping before eating it?
No, Seeded salad topping is generally ready to sprinkle on food without soaking. Soaking is only useful if you specifically want softer seeds or are following a recipe that calls for it; drain soaked seeds well before adding them to salad.
Should Seeded salad topping be ground before use?
No, Seeded salad topping can be eaten whole and sprinkled directly onto food. Grinding is an option for a finer texture or for mixing into sauces, but ground seeds lose freshness faster, so grind only what you plan to use soon.
Is Seeded salad topping good for weight loss?
Seeded salad topping can add crunch and some staying power to a meal, but it is energy-dense because seeds contain substantial fat. Use it as a topping rather than treating it as a free addition, especially if you are managing portions for weight loss.
Can Seeded salad topping cause digestive problems?
Seeded salad topping can cause bloating or bowel changes in some people, especially when they suddenly eat more fibre than usual. Start with a small amount and drink fluids as usual; persistent or severe symptoms warrant advice from a healthcare professional.
Seeded salad topping Vitamins & Minerals
Vitamins
Biotin
2.16µg · 7% DV
B1
0.07mg · 6% DV
B3
0.61mg · 4% DV
B6
0.06mg · 4% DV
Minerals
Copper
0.14mg · 16% DV
Manganese
0.28mg · 12% DV
Phosphorus
73mg · 10% DV
Magnesium
38mg · 9% DV
Potassium ⭐
65mg · 2% DV
Sodium
1.44mg · 0% DV
Seeded salad topping Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Seeded salad topping
To burn the 67 calories in 1 tablespoon (medium) (12 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 Seeded salad topping?
Seeded salad topping is a mix of seeds meant to be sprinkled over a finished salad; the exact blend varies by product and may include sunflower, pumpkin, sesame or flax seeds. It adds a crisp bite and a toasty, nutty flavour, especially if briefly toasted in a dry pan. Across the Mediterranean and beyond, it works on leafy salads, chopped vegetable salads and grain bowls, and can also add crunch to soup or roasted vegetables.
Seeds bring fibre and fats, so a small spoonful can make a light salad more satisfying, while the topping is energy-dense if used generously. For an easy everyday option, add it just before serving to keep the texture crisp; it pairs particularly well with citrus or a tangy vinaigrette.
How Nutritious Is Seeded salad topping?
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 Seeded salad topping 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 Seeded salad topping Contain Allergens?
Contains these allergens:
Which Diets Is Seeded salad topping 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
Seeded salad topping Fat Profile
SATURATED
0.7g
MONOUNSATURATED
1.7g
POLYUNSATURATED
2.38g
Omega 6:3 ratio 20.1:1
Above the ideal 4:1 (20.1:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.