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Sunflower seed pumpkin seed mix Calories
Rich in protein and healthy fats
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Sunflower seed pumpkin seed mix (30 g) has 175 calories. That works out to 584 calories per 100 g. It contains 4.6 g of carbs, 7.7 g of protein, 14.9 g of fat and 2.6 g of fiber. Its 0.5 mg of Copper covers 50% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Sunflower seed pumpkin seed mix Nutrition Facts
Selected: 1 serving (medium) · 30 g
175
KCAL / 30G
Carbs
4.6g
· 2% DV
Protein
7.7g
· 15% DV
Fat
14.9g
· 19% DV
Fiber
2.6g
· 9% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 10% · Protein 17% · Fat 73%
Sunflower seed pumpkin seed mix nutrition facts table · 1 serving (medium) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 175 kcal | |
| Total fat | 14.9 g | 19% |
| Saturated fat | 2.61 g | 13% |
| Trans fat | 0 g | |
| Sodium | 2.4 mg | 0% |
| Total carbohydrate | 4.6 g | 2% |
| Fiber | 2.6 g | 9% |
| Protein | 7.7 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 Serving of Sunflower seed pumpkin seed mix?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 30 g | 175 kcal |
| 1 tablespoon (whole) | 10 g | 58 kcal |
| 0.25 cup (quarter) | 16 g | 93 kcal |
| 2 tablespoon (double) | 20 g | 117 kcal |
| 1 ounce (whole) | 28 g | 164 kcal |
| ½ cup (half) | 32 g | 187 kcal |
| 1 serving (large) | 45 g | 263 kcal |
| 1 cup (whole) | 64 g | 374 kcal |
| 100 g | 100 g | 584 kcal |
Calculated from 584 calories per 100 g.
Frequently Asked Questions About Sunflower seed pumpkin seed mix
Is sunflower seed pumpkin seed mix good for you?
Yes, sunflower seed pumpkin seed mix provides protein, fibre and unsaturated fats. Choose an unsalted mix when possible, and portion it out rather than eating straight from a large bag, since seeds are energy-dense.
How do you use sunflower seed pumpkin seed mix?
You can snack on sunflower seed pumpkin seed mix as it is, or sprinkle it over porridge, yoghurt, salads and soups. It also adds crunch to bread dough, savoury muffins and homemade granola.
Can you eat sunflower seed pumpkin seed mix raw?
Yes, sunflower seed pumpkin seed mix can be eaten raw; roasting is not required. Raw seeds have a milder flavour, while toasted seeds taste nuttier and bring more crunch to toppings.
How do you roast sunflower seed pumpkin seed mix?
Toast sunflower seed pumpkin seed mix in a dry pan over low to medium heat, stirring frequently. The kernels can brown quickly, so watch them closely and add salt or spices after toasting if desired.
How should you store sunflower seed pumpkin seed mix?
Keep sunflower seed pumpkin seed mix in an airtight container in a cool, dark, dry place. Heat and moisture can make the seeds lose freshness sooner; refrigerate a well-sealed container if you need to store it longer.
Does sunflower seed pumpkin seed mix help with weight loss?
Sunflower seed pumpkin seed mix does not cause weight loss by itself. Its protein, fibre and fat may help you feel satisfied, but it is energy-dense, so measure a serving instead of eating freely from the bag.
Can you put sunflower seed pumpkin seed mix in a salad?
Yes, sunflower seed pumpkin seed mix makes a crunchy salad topping with a toasted, nutty flavour. Add it just before serving so the kernels stay crisp rather than soaking up the dressing.
Can you eat sunflower seed pumpkin seed mix every day?
Yes, sunflower seed pumpkin seed mix can be part of a daily diet if you keep the portion moderate. If the mix is salted, choosing an unsalted version helps avoid adding unnecessary salt to meals.
Should you soak sunflower seed pumpkin seed mix before eating it?
No, sunflower seed pumpkin seed mix does not need soaking before you eat it. Soaking changes the texture, and damp seeds do not keep as well, so use them promptly if you choose to soak them.
Does every sunflower seed pumpkin seed mix have the same proportions?
No, the balance of sunflower seeds and pumpkin seeds varies between mixes. If you make your own, adjust the proportions to suit your taste; a larger share of either seed will change the flavour and crunch.
Sunflower seed pumpkin seed mix Vitamins & Minerals
Vitamins
B1
0.44mg · 37% DV
Vitamin E
4.86mg · 32% DV
B3
2.37mg · 15% DV
Biotin
2.7µg · 9% DV
Minerals
Copper
0.45mg · 50% DV
Phosphorus
267mg · 38% DV
Manganese
0.75mg · 33% DV
Magnesium
121mg · 29% DV
Potassium ⭐
216mg · 6% DV
Sodium
2.4mg · 0% DV
Sunflower seed pumpkin seed mix Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Sunflower seed pumpkin seed mix
To burn the 175 calories in 1 serving (medium) (30 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 Sunflower seed pumpkin seed mix?
Sunflower seed pumpkin seed mix combines two edible seeds into a crunchy snack or a versatile topping. Both have a mildly earthy, nutty flavour; sunflower seeds are often slightly milder, while pumpkin seeds bring a fuller bite. If the mix is roasted, the flavours become more pronounced.
It can be eaten by the handful or scattered over salads, porridge, yoghurt and baked goods. In many places, seed mixes are an easy addition to breakfast or a packed lunch. This one is rich in protein and fats, with 25.8 g of protein per 100 g. Because seeds are energy-dense, a serving of about 30 g works well as a snack or topping; pair it with fruit or yoghurt for a more filling bite.
How Nutritious Is Sunflower seed pumpkin seed mix?
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 Sunflower seed pumpkin 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 Sunflower seed pumpkin seed mix Contain Allergens?
No known major allergens
Which Diets Is Sunflower seed pumpkin 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
Sunflower seed pumpkin seed mix Fat Profile
SATURATED
2.61g
MONOUNSATURATED
5.07g
POLYUNSATURATED
6.87g
Omega 6:3 ratio 134.4:1
Above the ideal 4:1 (134.4:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.