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Walnut, pumpkin seed and date mix Calories
Energy- and unsaturated-fat-rich; provides natural sugars from dates and fiber from nuts and seeds.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Walnut, pumpkin seed and date mix (30 g) has 149 calories. That works out to 498 calories per 100 g. It contains 9.9 g of carbs, 4.7 g of protein, 11.4 g of fat and 2.3 g of fiber. Its 0.7 mg of Manganese covers 31% of the Daily Value. Its glycemic index is 45 (medium), so it raises blood sugar at a moderate pace.
Walnut, pumpkin seed and date mix Nutrition Facts
Selected: 1 serving (medium) · 30 g
149
KCAL / 30G
Carbs
9.9g
· 4% DV
Protein
4.7g
· 9% DV
Fat
11.4g
· 15% DV
Fiber
2.3g
· 8% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 25% · Protein 12% · Fat 63%
Walnut, pumpkin seed and date mix nutrition facts table · 1 serving (medium) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 149 kcal | |
| Total fat | 11.4 g | 15% |
| Saturated fat | 1.5 g | 8% |
| Trans fat | 0 g | |
| Sodium | 1.8 mg | 0% |
| Total carbohydrate | 9.9 g | 4% |
| Fiber | 2.3 g | 8% |
| Protein | 4.7 g | 9% |
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 Walnut, pumpkin seed and date mix?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 30 g | 149 kcal |
| 1 piece (small) | 10 g | 50 kcal |
| 1 tablespoon (small) | 12 g | 60 kcal |
| 2 tablespoon (medium) | 24 g | 120 kcal |
| 1 ounce (medium) | 28.4 g | 141 kcal |
| 50 g | 50 g | 249 kcal |
| 1 cup (half) | 70 g | 349 kcal |
| 100 g | 100 g | 498 kcal |
| 1 cup (large) | 140 g | 697 kcal |
Calculated from 498 calories per 100 g.
Frequently Asked Questions About Walnut, pumpkin seed and date mix
Is walnut, pumpkin seed and date mix good for you?
Yes, it provides unsaturated fats and fiber from the walnuts and pumpkin seeds, plus naturally occurring sugars and fiber from dates. It is also energy-dense, so a modest portion works better as a snack than eating freely from a large bowl.
How do you make walnut, pumpkin seed and date mix?
Combine chopped walnuts and pumpkin seeds with pitted, chopped dates. Use raw or roasted, unsalted ingredients, and adjust the proportions to taste. Let roasted ingredients cool before mixing so warmth does not soften the dates.
Can walnut, pumpkin seed and date mix help with weight loss?
It can fit into a weight-loss eating plan, but it is not a weight-loss food. The nuts and seeds are energy-dense, so portioning the mix into a small snack is more useful than eating straight from the bag.
Does walnut, pumpkin seed and date mix raise blood sugar?
It can raise blood sugar, mainly because dates contain natural sugars. Walnuts and pumpkin seeds add fat and fiber, which can slow digestion, but they do not cancel out the dates; people managing diabetes should follow their personal meal plan.
How much walnut, pumpkin seed and date mix should you eat per day?
A typical serving is about 30 grams. That is a practical starting portion for a snack, rather than a required daily amount; adjust it if you are also eating other nuts, seeds, or dried fruit that day.
How should you store walnut, pumpkin seed and date mix?
Keep it in an airtight container in a cool, dry place to protect the nuts and seeds from moisture and stale flavors. Refrigerate it in warm or humid conditions, especially if you have made a large batch to keep for longer.
Is walnut, pumpkin seed and date mix a good pre-workout snack?
It can work before exercise because the dates provide carbohydrates, but the nuts and seeds contain fat and fiber that digest more slowly. Try a small portion well before training rather than a large handful just before you start.
Why does walnut, pumpkin seed and date mix get sticky?
The dates are naturally moist and can transfer moisture to the nuts and seeds, especially in a warm or humid container. Store the mix sealed and cool; if the dates are very soft, keep them separate and combine portions just before eating.
Should walnut, pumpkin seed and date mix be made with raw or roasted nuts and seeds?
Either works. Raw walnuts and pumpkin seeds keep the flavor mild, while roasting brings out a nuttier taste. Choose unsalted ingredients for a less salty mix, and cool roasted pieces completely before combining them with dates.
Can toddlers eat walnut, pumpkin seed and date mix?
Not as a whole-nut and seed mix, because whole nuts and seeds can pose a choking risk for young children. For a toddler, offer age-appropriate textures, such as finely ground ingredients mixed into soft food, and supervise eating.
Walnut, pumpkin seed and date mix Vitamins & Minerals
Vitamins
B1
0.07mg · 6% DV
B6
0.08mg · 5% DV
B3
0.74mg · 5% DV
Folate
17.1µg · 4% DV
Minerals
Manganese
0.72mg · 31% DV
Copper
0.27mg · 30% DV
Phosphorus
120mg · 17% DV
Magnesium
59mg · 14% DV
Potassium ⭐
195mg · 6% DV
Sodium
1.8mg · 0% DV
Walnut, pumpkin seed and date mix Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Walnut, pumpkin seed and date mix
To burn the 149 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 Walnut, pumpkin seed and date mix?
Walnut, pumpkin seed and date mix brings together walnut pieces, pumpkin seeds and dates; it is a simple snack combination rather than a dish tied to one particular place. The dates add natural sweetness, while the nuts and seeds give it a pleasantly substantial bite.
It can be eaten by the handful as a snack, stirred into porridge or spooned over yoghurt. In places where dried fruit and nuts are common pantry staples, mixes like this are also handy for packed lunches and travel. Its energy comes largely from the unsaturated fats in the walnuts and seeds, alongside natural sugars from the dates; it also provides fibre. For a less filling snack, serve a modest portion with fresh fruit or plain yoghurt.
How Nutritious Is Walnut, pumpkin seed and date 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 Walnut, pumpkin seed and date 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 Walnut, pumpkin seed and date mix Contain Allergens?
Contains these allergens:
Which Diets Is Walnut, pumpkin seed and date 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
— Not suitable
Low FODMAP
— Not suitable
Walnut, pumpkin seed and date mix Fat Profile
SATURATED
1.5g
MONOUNSATURATED
2.67g
POLYUNSATURATED
6.81g
Omega 6:3 ratio 6.3:1
Above the ideal 4:1 (6.3:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.