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Walnut, sunflower seed and pumpkin seed mix Calories
Source of healthy fats, protein, fiber and magnesium
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Walnut, sunflower seed and pumpkin seed mix (30 g) has 177 calories. That works out to 589 calories per 100 g. It contains 5.5 g of carbs, 6.7 g of protein, 15.2 g of fat and 2.5 g of fiber. Its 0.4 mg of Copper covers 48% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Walnut, sunflower seed and pumpkin seed mix Nutrition Facts
Selected: 1 serving (medium) · 30 g
177
KCAL / 30G
Carbs
5.5g
· 2% DV
Protein
6.7g
· 13% DV
Fat
15.2g
· 19% DV
Fiber
2.5g
· 9% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 12% · Protein 14% · Fat 74%
Walnut, sunflower seed and pumpkin seed mix nutrition facts table · 1 serving (medium) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 177 kcal | |
| Total fat | 15.2 g | 19% |
| Saturated fat | 1.53 g | 8% |
| Trans fat | 0 g | |
| Sodium | 1.5 mg | 0% |
| Total carbohydrate | 5.5 g | 2% |
| Fiber | 2.5 g | 9% |
| Protein | 6.7 g | 13% |
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, sunflower seed and pumpkin seed mix?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 30 g | 177 kcal |
| 1 teaspoon (small) | 5 g | 29 kcal |
| 1 tablespoon (medium) | 10 g | 59 kcal |
| 1 ounce (medium) | 28 g | 165 kcal |
| 1 pack (small) | 35 g | 206 kcal |
| 1 serving (large) | 50 g | 295 kcal |
| 1 cup (half) | 60 g | 353 kcal |
| 100 g | 100 g | 589 kcal |
| 1 cup (whole) | 120 g | 707 kcal |
Calculated from 589 calories per 100 g.
Frequently Asked Questions About Walnut, sunflower seed and pumpkin seed mix
What are the benefits of a walnut, sunflower seed and pumpkin seed mix?
A walnut, sunflower seed and pumpkin seed mix provides plant protein, fibre, magnesium and unsaturated fats. Combining these ingredients gives you several nutrients in one snack; an unsalted mix is a practical choice if you want to limit sodium.
Is a walnut, sunflower seed and pumpkin seed mix good for weight loss?
A walnut, sunflower seed and pumpkin seed mix does not cause weight loss by itself, but its protein and fibre can help make a snack more filling. Keep the portion modest and use it in place of less filling, highly sweetened snacks.
How much walnut, sunflower seed and pumpkin seed mix should you eat a day?
About 30 g, or one medium serving, is a reasonable snack portion of walnut, sunflower seed and pumpkin seed mix. Measure it into a bowl rather than eating from the bag, since nuts and seeds are easy to keep nibbling.
How do you store a walnut, sunflower seed and pumpkin seed mix?
Store a walnut, sunflower seed and pumpkin seed mix in an airtight container in a cool, dry, dark place. For a larger batch or a warm kitchen, refrigeration helps slow the oils in the walnuts and seeds from turning stale.
Can you roast a walnut, sunflower seed and pumpkin seed mix?
Yes, you can roast a walnut, sunflower seed and pumpkin seed mix for a deeper flavour and crunch. Use gentle heat and stir often because the small seeds may brown before the walnut pieces; let the mix cool before storing it.
Should you soak a walnut, sunflower seed and pumpkin seed mix before eating it?
No, you do not need to soak a walnut, sunflower seed and pumpkin seed mix before eating it. Soaking softens the texture, which some people prefer, but drain it well and eat it promptly or keep it refrigerated.
Can you add a walnut, sunflower seed and pumpkin seed mix to salads?
Yes, a walnut, sunflower seed and pumpkin seed mix works well sprinkled over green, grain or roasted-vegetable salads. Add it just before serving so the seeds stay crunchy, and use it instead of croutons for a different texture.
How do you make a walnut, sunflower seed and pumpkin seed mix at home?
To make a walnut, sunflower seed and pumpkin seed mix, combine walnut pieces with shelled sunflower and pumpkin seeds. Adjust the proportions to your taste; you do not need to add oil or salt, and keeping the ingredients raw preserves their simple flavour.
Is a raw or roasted walnut, sunflower seed and pumpkin seed mix better?
Neither a raw nor a roasted walnut, sunflower seed and pumpkin seed mix is universally better; choose the texture and flavour you enjoy. Raw ingredients taste milder, while roasting brings out a toastier flavour but can make the mix brown or bitter if overheated.
Can a walnut, sunflower seed and pumpkin seed mix go rancid?
Yes, a walnut, sunflower seed and pumpkin seed mix can go rancid because its ingredients contain oils that deteriorate with heat, air and light. Discard it if it smells like stale oil or tastes unusually bitter, and keep future batches tightly sealed.
Walnut, sunflower seed and pumpkin seed mix Vitamins & Minerals
Vitamins
Vitamin E
5.04mg · 34% DV
B1
0.14mg · 12% DV
B3
1.83mg · 11% DV
Folate
37.5µg · 9% DV
Minerals
Copper
0.44mg · 49% DV
Manganese
0.93mg · 40% DV
Phosphorus
192mg · 27% DV
Magnesium
101mg · 24% DV
Potassium ⭐
197mg · 6% DV
Sodium
1.5mg · 0% DV
Walnut, sunflower seed 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 Walnut, sunflower seed and pumpkin seed mix
To burn the 177 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, sunflower seed and pumpkin seed mix?
Walnut, sunflower seed and pumpkin seed mix combines walnut pieces with sunflower and pumpkin seeds. It can be put together at home, and may contain raw or roasted ingredients; roasting brings out a toastier, fuller flavour. The balance of crunch and the walnuts’ softer bite makes it an easy addition to everyday meals.
Enjoy it as a snack, sprinkle it over porridge or yoghurt, or toss it through salads. It is rich in fats and also provides protein and fibre, so a small handful can be satisfying. A roughly 30 g serving works well as a snack; choose an unsalted mix if you want more control over the salt in your meal.
How Nutritious Is Walnut, sunflower seed 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 Walnut, sunflower seed 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 Walnut, sunflower seed and pumpkin seed mix Contain Allergens?
Contains these allergens:
Which Diets Is Walnut, sunflower seed 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
Walnut, sunflower seed and pumpkin seed mix Fat Profile
SATURATED
1.53g
MONOUNSATURATED
4.02g
POLYUNSATURATED
7.92g
Omega 6:3 ratio 7.4:1
Above the ideal 4:1 (7.4:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.