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Sprouted nut and seed mix Calories
Source of protein, fiber and healthy fats
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 ounce (medium) of Sprouted nut and seed mix (28 g) has 146 calories. That works out to 520 calories per 100 g. It contains 2.9 g of carbs, 7.4 g of protein, 10.7 g of fat and 4.1 g of fiber. Its 0.4 mg of Copper covers 42% of the Daily Value. Its glycemic index is 20 (low), so it raises blood sugar slowly.
Sprouted nut and seed mix Nutrition Facts
Selected: 1 ounce (medium) · 28 g
146
KCAL / 28G
Carbs
2.9g
· 1% DV
Protein
7.4g
· 15% DV
Fat
10.7g
· 14% DV
Fiber
4.1g
· 15% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 8% · Protein 22% · Fat 70%
Sprouted nut and seed mix nutrition facts table · 1 ounce (medium) (28 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 146 kcal | |
| Total fat | 10.7 g | 14% |
| Saturated fat | 1.2 g | 6% |
| Trans fat | 0 g | |
| Sodium | 2.24 mg | 0% |
| Total carbohydrate | 2.9 g | 1% |
| Fiber | 4.1 g | 15% |
| Protein | 7.4 g | 15% |
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 oz of Sprouted nut and seed mix?
| Serving | Amount | Calories |
|---|---|---|
| 1 ounce (medium) | 28 g | 146 kcal |
| 1 teaspoon (small) | 5 g | 26 kcal |
| 1 tablespoon (medium) | 15 g | 78 kcal |
| 2 tablespoon (double) | 30 g | 156 kcal |
| 1 piece (small) | 30 g | 156 kcal |
| 1 serving (medium) | 40 g | 208 kcal |
| 1 piece (medium) | 45 g | 234 kcal |
| 1 cup (small) | 60 g | 312 kcal |
| 100 g | 100 g | 520 kcal |
| 1 cup (large) | 120 g | 624 kcal |
Calculated from 520 calories per 100 g.
Frequently Asked Questions About Sprouted nut and seed mix
What is a sprouted nut and seed mix?
A sprouted nut and seed mix contains nuts and seeds that have been soaked and encouraged to begin germinating, then usually dried for storage. Sprouting methods vary, and not every nut or seed in a mix can sprout in the same way.
Is a sprouted nut and seed mix healthier than a regular mix?
Not automatically. Sprouting may reduce phytate in some seeds and can change their texture, but the effect depends on the ingredients and method. A sprouted mix still has the characteristics of its nuts and seeds, so sprouting does not make it universally better.
How do you eat a sprouted nut and seed mix?
Eat a sprouted nut and seed mix as a snack, or sprinkle it over porridge, yogurt, salads, and grain bowls. Add it just before serving if you want it to stay crunchy, or blend a small amount into a homemade trail mix.
How should you store a sprouted nut and seed mix?
Keep a dry sprouted nut and seed mix sealed in a cool, dry place, away from heat and moisture. Refrigerate a homemade mix that is still damp and use it promptly. Discard it if you notice mold, an off smell, or a rancid taste.
Can you eat a sprouted nut and seed mix raw?
Yes, a commercially prepared, dry sprouted nut and seed mix is generally ready to eat without cooking. Home-sprouted ingredients that remain damp can support bacterial growth, so clean handling and thorough drying matter; discard any mix that seems spoiled.
Can you sprout nuts and seeds at home for a sprouted nut and seed mix?
Yes, but choose viable raw seeds and nuts intended for sprouting, and sprout ingredients separately because they need different times and conditions. Rinse and drain them carefully, then dry the finished ingredients thoroughly; many roasted or otherwise treated nuts will not sprout.
Does a sprouted nut and seed mix take less time to digest?
There is no guarantee that a sprouted nut and seed mix is easier for everyone to digest. Sprouting can alter some components, but the mix remains rich in fiber and fat, which may cause bloating for some people. Chew it well and try a small serving first.
Can you roast a sprouted nut and seed mix?
Yes, you can roast a sprouted nut and seed mix briefly to bring out its flavor and crispness. Use moderate heat and watch it closely, since small seeds can burn quickly; roasting is optional if the mix is already dry and crunchy.
Can you use a sprouted nut and seed mix in baking?
Yes, add a sprouted nut and seed mix to bread, muffins, or granola for crunch. Fold it into the batter or dough rather than soaking it first, and keep an eye on exposed seeds during baking so they do not brown too much.
Does a sprouted nut and seed mix help with weight loss?
A sprouted nut and seed mix does not cause weight loss by itself. Its protein and fiber may help make a snack more filling, but it is also energy-dense, so measuring a serving can prevent casual handfuls from adding up.
Sprouted nut and seed mix Vitamins & Minerals
Vitamins
Biotin
5.32µg · 18% DV
Vitamin E
2.63mg · 18% DV
B1
0.13mg · 11% DV
Folate
32.2µg · 8% DV
Minerals
Copper
0.38mg · 42% DV
Manganese
0.74mg · 32% DV
Phosphorus
171mg · 24% DV
Magnesium
88mg · 21% DV
Potassium ⭐
182mg · 5% DV
Sodium
2.24mg · 0% DV
Sprouted nut and seed mix Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Sprouted nut and seed mix
To burn the 146 calories in 1 ounce (medium) (28 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 Sprouted nut and seed mix?
Sprouted nut and seed mix combines nuts and seeds that have been allowed to sprout, usually then dried for a crisp, shelf-stable snack. The exact blend varies, and it is not tied to one particular regional cuisine. Its texture is crunchy, with a mildly sweet, nutty taste and the earthier notes of seeds. Enjoy it by the handful, spoon it over porridge or yoghurt, or scatter it on salads and soups. Across English-speaking countries, it works as a portable snack or a crunchy topping. It is rich in protein, fibre and fats, so a small handful can be satisfying; the listed serving is about 28 g. Pair it with fresh fruit for a simple snack.
How Nutritious Is Sprouted nut and seed mix?
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 Sprouted nut and seed mix 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 Sprouted nut and seed mix Contain Allergens?
Contains these allergens:
Which Diets Is Sprouted nut and seed mix 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
Sprouted nut and seed mix Fat Profile
SATURATED
1.2g
MONOUNSATURATED
4.14g
POLYUNSATURATED
4.68g
Omega 6:3 ratio 9.5:1
Above the ideal 4:1 (9.5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.