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Seed mix Calories
Rich in fiber, healthy fats, and plant protein
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 tablespoon (whole) of Seed mix (12 g) has 67 calories. That works out to 560 calories per 100 g. It contains 2.5 g of carbs, 2.3 g of protein, 5.3 g of fat and 1.3 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.
Seed mix Nutrition Facts
Selected: 1 tablespoon (whole) · 12 g
67
KCAL / 12G
Carbs
2.5g
· 1% DV
Protein
2.3g
· 5% DV
Fat
5.3g
· 7% DV
Fiber
1.3g
· 5% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 15% · Protein 14% · Fat 71%
Seed mix nutrition facts table · 1 tablespoon (whole) (12 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 67 kcal | |
| Total fat | 5.3 g | 7% |
| Saturated fat | 0.62 g | 3% |
| Trans fat | 0 g | |
| Sodium | 1.44 mg | 0% |
| Total carbohydrate | 2.5 g | 1% |
| Fiber | 1.3 g | 5% |
| Protein | 2.3 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 Seed mix?
| Serving | Amount | Calories |
|---|---|---|
| 1 tablespoon (whole) | 12 g | 67 kcal |
| 1 teaspoon (whole) | 4 g | 22 kcal |
| 2 tablespoon (double) | 24 g | 134 kcal |
| 1 serving (small) | 30 g | 168 kcal |
| 0.25 cup (quarter) | 35 g | 196 kcal |
| 3 tablespoon (triple) | 36 g | 202 kcal |
| 1 serving (medium) | 45 g | 252 kcal |
| 1 serving (large) | 60 g | 336 kcal |
| ½ cup (half) | 70 g | 392 kcal |
| 100 g | 100 g | 560 kcal |
| 1 cup (whole) | 140 g | 784 kcal |
Calculated from 560 calories per 100 g.
Frequently Asked Questions About Seed mix
What is a seed mix?
A seed mix is a blend of edible seeds, and its ingredients vary by product or recipe. Common choices include flax, chia, pumpkin, and sunflower seeds, but the name does not guarantee any particular combination.
How do you use a seed mix?
Sprinkle a seed mix over oatmeal, yogurt, salads, or soup, or blend it into a smoothie. Add it just before serving when you want to keep the seeds crunchy, and start with a small amount if you are new to it.
Should you grind a seed mix before eating it?
No, you do not need to grind every seed mix. If it contains flaxseed, grinding can make its nutrients easier to access than eating the seeds whole; grind only what you plan to use soon.
Can you eat a seed mix raw?
Yes, most seed mixes can be eaten raw without special preparation. Stir them into a meal or use them as a topping; discard the mix if it smells musty or rancid, and follow any preparation instructions on the package.
What seeds are usually in a seed mix?
A seed mix may contain flax, chia, pumpkin, sunflower, sesame, or other seeds. There is no standard recipe, so check the ingredient list if you need to know whether a particular seed is included.
How should you store a seed mix?
Store a seed mix in a tightly sealed container in a cool, dry place away from sunlight and the stove. Because the natural oils can turn rancid, follow the package directions and use your senses to spot an off smell or taste.
Can you toast a seed mix?
Yes, you can toast a seed mix briefly to bring out its aroma and add crunch. Use low heat and stir often because small seeds burn quickly; let the mix cool before putting it into a sealed container.
Can you add a seed mix to smoothies?
Yes, a seed mix works well in smoothies. Blend it with the other ingredients for a smoother drink, or sprinkle it on top for texture; grinding flaxseed first can help make it easier to use.
Does a seed mix help with weight loss?
A seed mix does not cause weight loss by itself. Its fiber and fats can make a meal feel more satisfying, but seeds are energy-dense, so measuring the amount you add can help keep portions intentional.
Can children eat a seed mix?
Yes, children can generally eat seed mix when it is served in a form appropriate for their age. Whole seeds can be a choking hazard for young children, so use finely ground seeds or mix them into soft food.
Seed mix Vitamins & Minerals
Vitamins
Biotin
2.16µg · 7% DV
B1
0.05mg · 4% DV
B6
0.06mg · 4% DV
B3
0.5mg · 3% DV
Minerals
Copper
0.14mg · 16% DV
Manganese
0.29mg · 13% DV
Phosphorus
74mg · 11% DV
Magnesium
38mg · 9% DV
Potassium ⭐
65mg · 2% DV
Sodium
1.44mg · 0% DV
Seed mix Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Seed mix
To burn the 67 calories in 1 tablespoon (whole) (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 Seed mix?
A seed mix combines edible seeds, with the exact blend varying by product. Common choices include sunflower, pumpkin, flax or chia seeds, sold raw or roasted. Its mild, nutty flavour and crunchy texture make it an easy addition to breakfast: sprinkle it over porridge, yoghurt or cereal, or stir it into a smoothie. It also works well on salads, soups and homemade bread.
Seed mix is rich in fibre, plant protein and fats, so a small serving adds both crunch and substance. It provides 11 g of fibre per 100 g. Try a tablespoon over a meal, and choose an unsalted blend if you want to keep the overall dish lighter in salt.
How Nutritious Is 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
Medium
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 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 Seed mix Contain Allergens?
No known major allergens
Which Diets Is 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
Seed mix Fat Profile
SATURATED
0.62g
MONOUNSATURATED
1.5g
POLYUNSATURATED
2.94g
Omega 6:3 ratio 2.8:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.