Seed mix

Snack

Item Rating: 80/100

1 serving (30 grams) contains 150 calories, 6.0 grams of protein, 12.0 grams of fat, and 5.0 grams of carbohydrates.

Nutrition Information

1 cup (240g)

Calories		1200
% Daily Value*
Total Fat		96 g	123%
	Saturated Fat	12 g	60%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		40.0 mg	1%
Total Carbohydrates		40.0 g	14%
	Dietary Fiber	24 g	85%
	Sugars	8.0 g
protein		48 g	96%
Vitamin D		0 mcg	0%
Calcium		160.0 mg	12%
Iron		12 mg	66%
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: 864 cal (71.1%)

Protein: 192 cal (15.8%)

Carbs: 160 cal (13.2%)

About Seed mix

A seed mix typically comprises a variety of seeds such as sunflower seeds, pumpkin seeds, chia seeds, flaxseeds, sesame seeds, or others. These mixes have been used for centuries across various cuisines globally, such as Middle Eastern, Asian, and Mediterranean dishes, as toppings, snacks, or baking ingredients. Seeds are nutrient-dense and packed with healthy fats, plant-based protein, dietary fiber, vitamins, and minerals. They are particularly high in omega-3 fatty acids, vitamin E, magnesium, and zinc, contributing to their reputation as a functional food. A typical serving (28 grams or 1 ounce) of a seed mix may provide around 150-200 calories, 5-8 grams of protein, and a substantial amount of polyunsaturated fats, which can support overall health.

Health Benefits

• Promotes heart health due to high omega-3 fatty acids and magnesium, which help regulate blood pressure.
• Supports digestion and gut health with dietary fiber present in chia and flaxseeds.
• Provides antioxidant protection from vitamin E found in sunflower and sesame seeds.
• Boosts immune system function due to zinc, particularly abundant in pumpkin seeds.
• Contributes to stable energy levels and bone health thanks to magnesium and phosphorus.

Dietary Considerations

Allergens: Contains sesame seeds, tree nuts (if mixed with other nuts)

Suitable for: Vegan, vegetarian, paleo, mediterranean, high-fiber diets

Not suitable for: Low-fat diets (depending on portion size), seed allergies

Selection and Storage

Store the seed mix in an airtight container in a cool, dry place to preserve freshness. Refrigeration is recommended to prevent the oils in the seeds from turning rancid, especially in warm climates.

Common Questions About Seed mix Nutrition

Is seed mix high in protein?

Yes, seed mixes are typically high in protein, with an average of 6-10 grams of protein per 28-gram serving (1 ounce), depending on the specific seeds included. Common seeds like chia, sunflower, and pumpkin are known for their excellent protein content, making them a great option for muscle repair and growth.

Can I eat seed mix on a keto diet?

Yes, most seed mixes are suitable for a keto diet as they are low in net carbs and high in healthy fats. For example, a 28-gram serving often contains 3-4 grams of net carbs and 12-15 grams of fat, making it a great snack or topping for ketogenic meals.

What are the health benefits of eating a seed mix?

Seed mixes provide a variety of nutrients, such as healthy fats (omega-3s), fiber, protein, and vitamins like vitamin E and magnesium. These nutrients support heart health, improve digestion, and offer antioxidant protection. However, some individuals might be sensitive to seeds and should monitor portion sizes to avoid digestive discomfort.

What is the recommended serving size for seed mix?

A typical serving size for seed mix is about 28 grams (1 ounce), which provides a balanced intake of fats, protein, fiber, and key micronutrients. It is recommended to incorporate this amount into your diet daily or as a topping for salads, smoothie bowls, or oatmeal without exceeding calorie needs.

How does seed mix compare to nuts in terms of nutrition?

Seed mixes tend to be lower in calories compared to nuts while offering more fiber and omega-3 fatty acids in many cases. For example, a 28-gram serving of seed mix often contains around 150-170 calories and higher levels of magnesium and vitamin E. Nuts, on the other hand, usually provide more protein but can be higher in calories and fats.

Data Sources & Scientific References