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Walnut pumpkin seed mix Calories
Rich in plant protein, healthy fats, and magnesium
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (small) of Walnut pumpkin seed mix (30 g) has 188 calories. That works out to 628 calories per 100 g. It contains 4.2 g of carbs, 7 g of protein, 17 g of fat and 2.2 g of fiber. Its 0.3 mg of Copper covers 38% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Walnut pumpkin seed mix Nutrition Facts
Selected: 1 serving (small) · 30 g
188
KCAL / 30G
Carbs
4.2g
· 2% DV
Protein
7g
· 14% DV
Fat
17g
· 22% DV
Fiber
2.2g
· 8% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 8% · Protein 14% · Fat 78%
Walnut pumpkin seed mix nutrition facts table · 1 serving (small) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 188 kcal | |
| Total fat | 17 g | 22% |
| Saturated fat | 2.13 g | 11% |
| Trans fat | 0 g | |
| Sodium | 1.8 mg | 0% |
| Total carbohydrate | 4.2 g | 2% |
| Fiber | 2.2 g | 8% |
| Protein | 7 g | 14% |
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 Small Serving of Walnut pumpkin seed mix?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (small) | 30 g | 188 kcal |
| 1 tablespoon (whole) | 10 g | 63 kcal |
| 2 tablespoon (whole) | 20 g | 126 kcal |
| 1 ounce (whole) | 28 g | 176 kcal |
| 1 serving (medium) | 40 g | 251 kcal |
| 1 serving (large) | 60 g | 377 kcal |
| 100 g | 100 g | 628 kcal |
| 1 cup (whole) | 100 g | 628 kcal |
Calculated from 628 calories per 100 g.
Frequently Asked Questions About Walnut pumpkin seed mix
Is walnut pumpkin seed mix good for you?
Yes, it provides plant protein, unsaturated fats and magnesium from two nutrient-rich seeds. Choose an unsalted mix when possible, and serve a small portion because nuts and seeds are easy to overeat.
How do you eat walnut pumpkin seed mix?
Eat walnut pumpkin seed mix on its own or add it to oatmeal, yogurt, salads or roasted vegetables. Chopping it makes a crunchy topping for soups and grain bowls; add it just before serving to preserve the texture.
How much walnut pumpkin seed mix should you eat a day?
A small serving of about 30 g is the typical portion given for walnut pumpkin seed mix. Measure it into a bowl rather than eating from the bag, since its rich, crunchy texture makes it easy to keep snacking.
How should you store walnut pumpkin seed mix?
Store walnut pumpkin seed mix in an airtight container in a cool, dark place. Refrigeration can help preserve freshness, especially in warm conditions, because the oils in walnuts can develop a stale, bitter taste when exposed to heat and light.
Can you roast walnut pumpkin seed mix?
Yes, you can roast walnut pumpkin seed mix for a deeper, crunchier flavor. Use low-to-medium heat, stir often and remove it as soon as fragrant, since walnuts can burn quickly; roasting is optional, and added salt is not necessary.
Can you freeze walnut pumpkin seed mix?
Yes, walnut pumpkin seed mix freezes well. Seal it in an airtight, freezer-safe container and let the portion come to room temperature while still sealed before opening, which helps prevent condensation from making the seeds damp.
Is walnut pumpkin seed mix good for weight loss?
It can fit into a weight-loss eating plan, but it does not cause weight loss by itself. A measured portion can make a satisfying snack; use it in place of another snack rather than adding it on top of what you already eat.
Can people with diabetes eat walnut pumpkin seed mix?
Many people with diabetes can include walnut pumpkin seed mix in a balanced meal or snack; an unsweetened, unsalted mix is a practical choice. Keep portions consistent and follow your personal meal plan, especially if medication affects blood glucose.
Should you soak walnut pumpkin seed mix before eating it?
No, soaking walnut pumpkin seed mix is not necessary. It softens the walnuts and seeds but has no established major nutritional advantage; if you do soak it, eat it promptly rather than leaving the damp mix at room temperature.
How can you tell if walnut pumpkin seed mix has gone bad?
A sharp, paint-like or bitter smell or taste can mean the oils in walnut pumpkin seed mix have turned rancid. Discard it if you see mold, moisture or insects, and do not taste it to check if mold is present.
Walnut pumpkin seed mix Vitamins & Minerals
Vitamins
Biotin
2.7µg · 9% DV
B6
0.1mg · 6% DV
Folate
23.4µg · 6% DV
B1
0.07mg · 6% DV
Minerals
Copper
0.35mg · 39% DV
Manganese
0.87mg · 38% DV
Phosphorus
184mg · 26% DV
Magnesium
88mg · 21% DV
Potassium ⭐
184mg · 5% DV
Sodium
1.8mg · 0% DV
Walnut pumpkin seed 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 mix
To burn the 188 calories in 1 serving (small) (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 mix?
Walnut pumpkin seed mix combines walnut kernels with pumpkin seeds for a simple snack rather than a dish tied to one particular region. Walnuts bring a rich, slightly bitter flavour, while pumpkin seeds have a milder, earthy taste. Depending on how it is prepared, the mix may be raw or roasted, with a pleasantly varied crunch.
Enjoy it by the handful, or scatter it over yoghurt, porridge or a salad; it also works well as a topping for soups and baked goods. It provides plant protein, fibre and magnesium, along with plenty of fat, so a small serving can be satisfying. If you are watching your salt intake, choose an unsalted version; for a lighter snack, pair a modest portion with fruit.
How Nutritious Is Walnut 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 Walnut 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 Walnut pumpkin seed mix Contain Allergens?
Contains these allergens:
Which Diets Is Walnut 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
Walnut pumpkin seed mix Fat Profile
SATURATED
2.13g
MONOUNSATURATED
3.72g
POLYUNSATURATED
8.58g
Omega 6:3 ratio 7.8:1
Above the ideal 4:1 (7.8:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.