Mix seeds

Snack

Item Rating: 75/100

1 serving (30 grams) contains 170 calories, 6.0 grams of protein, 13.0 grams of fat, and 6.0 grams of carbohydrates.

Nutrition Information

1 cup (240g)

Calories		1360.0
% Daily Value*
Total Fat		104.0 g	133%
	Saturated Fat	16.0 g	80%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		40.0 mg	1%
Total Carbohydrates		48 g	17%
	Dietary Fiber	24 g	85%
	Sugars	8.0 g
protein		48 g	96%
Vitamin D		0 mcg	0%
Calcium		160.0 mg	12%
Iron		16.0 mg	88%
Potassium		1200 mg	25%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Food Attributes

🥓 Keto friendly

🍯 Low sugar

🧂 Low sodium

🧂 Low salt

🧈 High saturated fat

🥩 High protein

Source of Calories

Fat: 936 cal (70.9%)

Protein: 192 cal (14.5%)

Carbs: 192 cal (14.5%)

About Mix seeds

Mixed seeds commonly refer to a blend of seeds such as chia, flax, sunflower, pumpkin, and sesame, originating from various regions globally. These seeds feature prominently in many cuisines, including Mediterranean, Middle Eastern, and South Asian, as toppings, snacks, or baking ingredients. They are nutrient-dense, offering a robust profile of healthy fats, dietary fiber, protein, vitamins (like Vitamin E and B vitamins), and minerals (such as magnesium, zinc, and selenium). Known for their versatility, they are often used in breakfast bowls, salads, and smoothies, making them a convenient and nutrient-packed addition to meals.

Health Benefits

• Promotes heart health due to high omega-3 fatty acids found in flaxseeds and chia seeds.
• Supports digestive health through dietary fiber, which aids in regular bowel movements and gut health.
• Boosts immunity and skin health with Vitamin E and zinc, both of which combat oxidative stress and support cellular functions.

Dietary Considerations

Allergens: Contains sesame seeds, potential cross-contamination with nuts

Suitable for: Vegan, vegetarian, low-carb, gluten-free

Not suitable for: Seed allergies, low-fiber diets (if consumed in excess)

Selection and Storage

Store in an airtight container in a cool, dry place to prevent them from becoming rancid. Refrigeration is recommended for extending freshness, especially for flax and chia seeds.

Common Questions About Mix seeds Nutrition

Are mix seeds high in protein?

Mix seeds are a good source of protein and typically provide around 5–7 grams of protein per 28-gram (1-ounce) serving, depending on the blend (e.g., sunflower, chia, flax, and pumpkin seeds). They are also rich in healthy fats and fiber, making them a well-rounded snack or addition to meals.

Can I eat mix seeds on a keto or low-carb diet?

Yes, mix seeds are generally compatible with keto and low-carb diets due to their low net carbohydrate content. For instance, a 28-gram serving of mixed seeds usually contains around 2–4 grams of net carbs, depending on the specific types of seeds included in the mix.

What are the health benefits of eating mix seeds?

Mix seeds are packed with essential nutrients like omega-3 fatty acids, magnesium, zinc, and vitamin E, which support heart health, brain function, and immune health. They also contain antioxidants and fiber, which can promote digestive health and reduce inflammation. However, they are calorie-dense, so moderation is key.

What is a recommended serving size of mix seeds?

A standard serving size of mix seeds is about 28 grams (1 ounce), which equates to roughly 2 tablespoons. This serving provides around 150–180 calories, making it ideal as a snack or a topping for salads, yogurt, or smoothie bowls.

How do mix seeds compare to nuts nutritionally?

Both mix seeds and nuts offer healthy fats, protein, and fiber, but seeds are often higher in omega-3 fatty acids and certain minerals like magnesium and zinc. Nuts, on the other hand, tend to have slightly more protein per ounce but may also be higher in calories depending on the type. Mix seeds are also a great alternative for those with nut allergies.

Data Sources & Scientific References