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Unsalted sunflower and pumpkin seed mix Calories
An unsalted seed mix rich in energy and unsaturated fats.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
30 gram (medium) of Unsalted sunflower and pumpkin seed mix (30 g) has 172 calories. That works out to 572 calories per 100 g. It contains 5.4 g of carbs, 7.7 g of protein, 15 g of fat and 2.4 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.
Unsalted sunflower and pumpkin seed mix Nutrition Facts
Selected: 30 gram (medium) · 30 g
172
KCAL / 30G
Carbs
5.4g
· 2% DV
Protein
7.7g
· 15% DV
Fat
15g
· 19% DV
Fiber
2.4g
· 9% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 12% · Protein 16% · Fat 72%
Unsalted sunflower and pumpkin seed mix nutrition facts table · 30 gram (medium) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 172 kcal | |
| Total fat | 15 g | 19% |
| Saturated fat | 1.5 g | 8% |
| Trans fat | 0 g | |
| Sodium | 2.7 mg | 0% |
| Total carbohydrate | 5.4 g | 2% |
| Fiber | 2.4 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 Unsalted sunflower and pumpkin seed mix?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 30 g | 172 kcal |
| 1 teaspoon (small) | 4 g | 23 kcal |
| 1 tablespoon (medium) | 10 g | 57 kcal |
| 2 tablespoon (large) | 20 g | 114 kcal |
| 1 ounce (medium) | 28 g | 160 kcal |
| 30 g | 30 g | 172 kcal |
| ½ cup (medium) | 70 g | 400 kcal |
| 100 g | 100 g | 572 kcal |
| 1 cup (large) | 140 g | 801 kcal |
Calculated from 572 calories per 100 g.
Frequently Asked Questions About Unsalted sunflower and pumpkin seed mix
Is unsalted sunflower and pumpkin seed mix good for you?
Yes, unsalted sunflower and pumpkin seed mix provides protein, fibre and mostly unsaturated fats. It can make a filling snack or a useful topping for meals, though its energy density makes portion size worth keeping in mind.
Can you eat unsalted sunflower and pumpkin seed mix every day?
Yes, most people can include unsalted sunflower and pumpkin seed mix in their daily diet. A small handful is an easy snack portion; try it over porridge, salad or yogurt, rather than eating repeatedly from a large bag.
Can unsalted sunflower and pumpkin seed mix help with weight loss?
It can fit into a weight-loss eating plan, but unsalted sunflower and pumpkin seed mix is energy-dense, so large handfuls can add up quickly. Its protein, fibre and fats may help make a small snack more satisfying.
Should you eat unsalted sunflower and pumpkin seed mix raw or roasted?
Either is fine: unsalted sunflower and pumpkin seed mix can be eaten raw or roasted. Roasting brings out a deeper flavour, while raw seeds have a milder taste; choose a version without added salt or oil if you want to keep it plain.
How should you store unsalted sunflower and pumpkin seed mix?
Keep unsalted sunflower and pumpkin seed mix in an airtight container in a cool, dry, dark place. The natural oils can turn rancid when exposed to heat and air, so refrigerate it if your kitchen is warm or you are storing it for a while.
Can unsalted sunflower and pumpkin seed mix raise blood sugar?
Unsalted sunflower and pumpkin seed mix has a low glycemic index and contains fibre, protein and fat, so it is less likely to cause a rapid blood-sugar rise than refined snacks. People managing diabetes should still account for their portion and personal meal plan.
How do you roast unsalted sunflower and pumpkin seed mix at home?
Spread unsalted sunflower and pumpkin seed mix in a single layer and roast it gently, stirring occasionally, until fragrant. Seeds can burn quickly, so keep the heat moderate and let them cool fully before storing them in a sealed container.
Can you freeze unsalted sunflower and pumpkin seed mix?
Yes, unsalted sunflower and pumpkin seed mix can be frozen to help preserve its freshness. Seal it in an airtight, freezer-safe container, and let the portion you need come to room temperature while still sealed to reduce condensation.
What can you add unsalted sunflower and pumpkin seed mix to?
Unsalted sunflower and pumpkin seed mix works well sprinkled over salads, soups, yogurt, oatmeal and roasted vegetables. You can also blend it into pesto or use it as a crunchy topping; add it just before serving to keep its texture.
Do you need to soak unsalted sunflower and pumpkin seed mix before eating it?
No, unsalted sunflower and pumpkin seed mix does not need soaking before you eat it. Soaking softens the seeds, but damp seeds spoil more readily; if you soak some, dry them thoroughly and use them promptly.
Unsalted sunflower and pumpkin seed mix Vitamins & Minerals
Vitamins
Vitamin E
5.55mg · 37% DV
B1
0.22mg · 18% DV
B3
2.1mg · 13% DV
B5
0.51mg · 10% DV
Minerals
Copper
0.45mg · 50% DV
Phosphorus
330mg · 47% DV
Magnesium
159mg · 38% DV
Manganese
0.69mg · 30% DV
Potassium ⭐
234mg · 7% DV
Sodium
2.7mg · 0% DV
Unsalted sunflower and pumpkin seed mix Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Unsalted sunflower and pumpkin seed mix
To burn the 172 calories in 30 gram (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 Unsalted sunflower and pumpkin seed mix?
Unsalted sunflower and pumpkin seed mix brings together sunflower kernels and pumpkin seeds, often called pepitas. It is a simple ingredient rather than a dish tied to one particular cuisine, and can be eaten on its own or added to other foods.
Sunflower seeds are mild and slightly sweet, while pumpkin seeds have a fuller, earthy taste; both add a crisp bite. In many English-speaking kitchens, sprinkle the mix over porridge, yoghurt, salads or soup, or keep a small handful as a snack. It is energy-dense, with unsaturated fats alongside plant protein and fibre; 100 g provides 25.5 g protein. A modest portion adds crunch without salt, and a quick toast in a dry pan can deepen the flavour.
How Nutritious Is Unsalted sunflower and pumpkin 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 Unsalted sunflower and 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 Unsalted sunflower and pumpkin seed mix Contain Allergens?
No known major allergens
Which Diets Is Unsalted sunflower and 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
Unsalted sunflower and pumpkin seed mix Fat Profile
SATURATED
1.5g
MONOUNSATURATED
5.4g
POLYUNSATURATED
7.2g
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.