Mixed seeds
Common food
A crunchy, nutty medley of seeds like pumpkin, sunflower, sesame, and flax, often roasted to enhance their earthy, savory flavors. This calorie-dense mix offers a powerful protein punch and a high-fat content that provides lasting energy, making it a favorite for sustained satiety.
Calorie split: 14% protein · 14% carbs · 72% fat
↓ Full nutrition💚 Why it's loved
People adore it for its satisfying crunch and deep, roasted nuttiness that elevates everything from salads to yogurt. Its incredible versatility as a topping, snack, or baking ingredient makes it a staple in health-conscious and gourmet kitchens alike.
⚠️ Watch-outs & how to enjoy it better
The high calorie and fat content can lead to overconsumption, and some seeds (like sesame) are common allergens. For those watching sodium, choose unsalted varieties, and be mindful that the high fiber can cause digestive discomfort if not introduced gradually. Tip: Stick to a measured portion (like 1/4 cup) and pair with fresh fruit or vegetables to add volume and balance.
Key benefits
- Excellent source of plant-based protein for muscle maintenance
- High in healthy unsaturated fats, including omega-3s from flax and chia
- Rich in dietary fiber to support digestive health
- Provides essential minerals like magnesium, zinc, and iron
- Offers a quick, energy-dense snack for active lifestyles
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
A single ounce of mixed seeds can provide more magnesium than a cup of cooked spinach, a mineral crucial for over 300 biochemical reactions in the body.
Full nutrition (USDA data · scales with serving)
| Water | 1.4 g |
| Energy | 580 kcal |
| Protein | 22.0 g |
| Total lipid (fat) | 49.6 g |
| Carbohydrate, by difference | 21.7 g |
| Fiber, total dietary | 10.0 g |
| Total Sugars | 2.4 g |
| Calcium, Ca | 66.0 mg |
| Iron, Fe | 4.9 mg |
| Magnesium, Mg | 234 mg |
| Phosphorus, P | 1160 mg |
| Potassium, K | 834 mg |
| Sodium, Na | 7.0 mg |
| Zinc, Zn | 5.9 mg |
| Copper, Cu | 1.7 mg |
| Selenium, Se | 61.8 ug |
| Vitamin C, total ascorbic acid | 1.5 mg |
| Thiamin | 0.10 mg |
| Riboflavin | 0.22 mg |
| Niacin | 6.4 mg |
| Vitamin B-6 | 0.63 mg |
| Folate, total | 192 ug |
| Folic acid | 0.00 ug |
| Folate, food | 192 ug |
| Folate, DFE | 192 ug |
| Choline, total | 57.1 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 0.00 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 5.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 8.0 ug |
| Vitamin E (alpha-tocopherol) | 19.7 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 3.2 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 6.0 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.05 g |
| SFA 16:0 | 3.4 g |
| SFA 18:0 | 2.4 g |
| Fatty acids, total monounsaturated | 11.1 g |
| MUFA 16:1 | 0.05 g |
| MUFA 18:1 | 11.0 g |
| MUFA 20:1 | 0.05 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 29.6 g |
| PUFA 18:2 | 29.5 g |
| PUFA 18:3 | 0.08 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.03 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 0.00 mg |
FAQ
Are mixed seeds good for weight loss?
They can be, due to their high protein and fiber content which promotes fullness. However, they are very calorie-dense, so portion control (about 1/4 cup) is essential to avoid adding excess calories.
Can I eat mixed seeds every day?
Yes, in moderation. A daily handful is a great way to boost nutrient intake. Rotate the types of seeds you consume to ensure a broader spectrum of nutrients.
How should I store mixed seeds?
Store them in an airtight container in a cool, dark place. For longer shelf life, refrigerate or freeze them, as the healthy fats can go rancid over time.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 5.80 kcal/g · 15% calories from protein · 10.0 g fiber · 2.4 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 0.01 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.