1 serving (30 grams) contains 150 calories, 6.0 grams of protein, 12.0 grams of fat, and 5.0 grams of carbohydrates.
Log this food in SnapCalorie
Nutrition Information
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 | 320.0 mg | 24% | |
| 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
Source of Calories
About Seeds mix
A seeds mix is a blend of various edible seeds, typically including sunflower seeds, pumpkin seeds, flaxseeds, sesame seeds, and sometimes chia seeds or hemp seeds. Seeds are ancient foods consumed worldwide, with origins spanning multiple continents. Common in cuisines such as Middle Eastern, Asian, and Western salads or snacks, they are renowned for their high nutrient density. Seeds are packed with healthy fats, particularly omega-3 and omega-6 fatty acids, as well as plant-based protein, dietary fiber, and a variety of essential vitamins and minerals like magnesium, zinc, and vitamin E. This nutrient-dense food serves as an excellent addition to improve overall dietary quality while being highly versatile in culinary use.
Health Benefits
- Rich in omega-3 fatty acids (especially flax and chia seeds), which support heart health by reducing inflammation and improving cholesterol levels.
- High in dietary fiber, benefiting digestive health and aiding in regulating blood sugar levels.
- A good source of magnesium, which plays a vital role in muscle function, bone health, and energy production.
Dietary Considerations
Selection and Storage
Store seeds mix in an airtight container in a cool, dark place or refrigerate to prevent rancidity, especially for seeds high in oils like flax and chia.
Common Questions About Seeds mix Nutrition
What is the nutritional content of a seeds mix?
A typical seeds mix, containing sunflower, pumpkin, chia, flax, or sesame seeds, is nutrient-dense. On average, 1 ounce (28 grams) provides around 150-180 calories, 8-10 grams of protein, 4-6 grams of fiber, and healthy fats including omega-3 and omega-6 fatty acids. It is also a rich source of vitamins (like Vitamin E and B-group vitamins) and minerals such as magnesium, zinc, and selenium.
Can I eat a seeds mix on a keto diet?
Yes, a seeds mix can be a great addition to a keto diet as it is low in net carbs (around 2-4 grams per ounce) and high in healthy fats, especially omega-3s. However, portion control is important to avoid exceeding carbohydrate limits.
What are the health benefits and concerns of eating a seeds mix?
Seeds mixes provide numerous health benefits, including improved heart health from healthy fats, better digestion due to high fiber, and enhanced immunity from zinc and antioxidants. However, they are calorie-dense, so overeating may lead to weight gain. Additionally, some individuals may have seed allergies or digestive issues from high fiber or lectins.
How much seeds mix should I eat daily?
A recommended serving size of a seeds mix is about 1-2 tablespoons (15-30 grams) per day. This amount provides a nutrient boost without excessive calories or fats. Always account for this in your overall diet plan.
How does a seeds mix compare to nuts, and how can I use it in recipes?
Seeds mix generally has fewer calories and more omega-3 fatty acids compared to nuts like almonds or walnuts. They work well as a topping for salads, smoothie bowls, or yogurt, or can be added to baked goods and trail mixes for an extra nutrient boost.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
