Calories in Mixed seeds
Generic food Nuts and Seeds
Mixed seeds contains 580 kcal per 100 g. A typical serving of 1 cup (145 g) provides about 841 kcal.
Roughly 72% of its calories come from fat, with 14% from protein and 14% from carbohydrates (estimated with general energy factors).
That is close to the median for nuts and seeds on FoodFactly (587 kcal per 100 g).
100 g provides 188% of the Daily Value for copper, 131% of the Daily Value for Vitamin E and 112% of the Daily Value for selenium.
The data comes from the USDA Food and Nutrient Database for Dietary Studies (FNDDS), which calculates values from recipes of the ingredients.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 580 kcal | |
| Total fat C | 49.6 g | 64% |
| Saturated fat C | 6.1 g | 30% |
| Cholesterol C | 0 mg | 0% |
| Sodium C | 7 mg | 0.3% |
| Total carbohydrates C | 21.7 g | 8% |
| Dietary fiber C | 10 g | 36% |
| Total sugars C | 2.4 g | |
| Protein C | 22 g | 44% |
| Vitamin A C | 0 µg | 0% |
| Vitamin C C | 1.5 mg | 2% |
| Vitamin D C | 0 µg | 0% |
| Vitamin E C | 19.7 mg | 131% |
| Vitamin K C | 3.2 µg | 3% |
| Thiamin (B1) C | 0.097 mg | 8% |
| Riboflavin (B2) C | 0.22 mg | 17% |
| Niacin (B3) C | 6.4 mg | 40% |
| Vitamin B6 C | 0.63 mg | 37% |
| Folate (B9) C | 192 µg | 48% |
| Vitamin B12 C | 0 µg | 0% |
| Choline C | 57.1 mg | 10% |
| Calcium C | 66 mg | 5% |
| Iron C | 4.9 mg | 27% |
| Magnesium C | 234 mg | 56% |
| Phosphorus C | 1,160 mg | 93% |
| Potassium C | 834 mg | 18% |
| Zinc C | 5.9 mg | 53% |
| Copper C | 1.7 mg | 188% |
| Selenium C | 61.8 µg | 112% |
% DV: percent of the FDA Daily Value for adults (reference amounts). Letters show how each value was obtained: M measured, C calculated, L label, Z assumed zero, I imputed. Vitamins and minerals not listed were not reported by the source.
Nutritional breakdown
- Protein 14%
- Carbohydrates 14%
- Fat 72%
Approximate share of calories, using general energy factors (4 kcal/g protein and carbohydrate, 9 kcal/g fat, 7 kcal/g alcohol).
Vitamins and minerals, % Daily Value per 100 g
Nutritional insights
- Protein22 gin the top quarter of nuts and seeds (median 19.3 g)
- Fiber10 gin the top quarter of nuts and seeds (median 7.4 g)
- Sugars2.4 gin the lowest quarter of nuts and seeds (median 4.7 g)
- Fat49.6 gbelow the median for nuts and seeds (median 49.8 g)
- Saturated fat6.1 gbelow the median for nuts and seeds (median 6.8 g)
- Sodium7 mgbelow the median for nuts and seeds (median 157 mg)
- Protein per 100 kcal3.8 gprotein density, useful for comparing foods with different calorie levels
- Water1.4 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat C | 11.1 g |
|---|---|
| Polyunsaturated fat C | 29.6 g |
Individual fatty acids (19)
| EPA (omega-3, 20:5 n-3) C | 0 g |
|---|---|
| DHA (omega-3, 22:6 n-3) C | 0 g |
| Linoleic acid (omega-6, 18:2) C | 29.5 g |
| SFA 4:0 C | 0 g |
| SFA 6:0 C | 0.002 g |
| SFA 8:0 C | 0 g |
| SFA 10:0 C | 0 g |
| SFA 12:0 C | 0.002 g |
| SFA 14:0 C | 0.053 g |
| SFA 16:0 C | 3.4 g |
| SFA 18:0 C | 2.4 g |
| MUFA 18:1 C | 11 g |
| PUFA 18:3 C | 0.08 g |
| PUFA 20:4 C | 0.031 g |
| MUFA 16:1 C | 0.048 g |
| PUFA 18:4 C | 0 g |
| MUFA 20:1 C | 0.049 g |
| MUFA 22:1 C | 0 g |
| PUFA 22:5 n-3 (DPA) C | 0 g |
Carotenoids (6)
| Beta-carotene C | 5 µg |
|---|---|
| Lycopene C | 0 µg |
| Lutein + zeaxanthin C | 8 µg |
| Retinol C | 0 µg |
| Carotene, alpha C | 0 µg |
| Cryptoxanthin, beta C | 0 µg |
Other components (8)
| Water C | 1.4 g |
|---|---|
| Alcohol C | 0 g |
| Caffeine C | 0 mg |
| Theobromine C | 0 mg |
| Folic acid C | 0 µg |
| Folate, food C | 192 µg |
| Vitamin E, added C | 0 mg |
| Vitamin B-12, added C | 0 µg |
Foods with a similar nutritional profile
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Sunflower seeds, plain, unsalted | 582 | 19.3 g | 24.1 g | 49.8 g |
| Sunflower seeds, NFS | 582 | 19.3 g | 24.1 g | 49.8 g |
| Sunflower seeds, plain, salted | 575 | 19.1 g | 23.8 g | 49.2 g |
| Almonds, unroasted | 626 | 21.4 g | 20 g | 51.1 g |
| Almonds | 579 | 21.2 g | 21.6 g | 49.9 g |
| Almonds, NFS | 598 | 21 g | 21 g | 52.5 g |
| Peanuts, NFS | 587 | 24.4 g | 21.3 g | 49.7 g |
| Almond butter, creamy | 603 | 20.8 g | 21.2 g | 53 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Frequently asked questions
How many calories are in mixed seeds?
100 g of mixed seeds has 580 kcal. 1 cup (145 g): about 841 kcal.
Is mixed seeds high in protein?
Mixed seeds contains 22 g of protein per 100 g (44% of the 50 g Daily Value), or 31.9 g in 1 cup (145 g). About 14% of its calories come from protein. Compared with other nuts and seeds, that is among the highest quarter (median 19.3 g).
How many carbs are in mixed seeds?
Mixed seeds has 21.7 g of total carbohydrates per 100 g, including 10 g of fiber and 2.4 g of sugars.
How much fat is in mixed seeds?
Mixed seeds contains 49.6 g of fat per 100 g, of which 6.1 g is saturated (30% of the Daily Value).
What vitamins and minerals does mixed seeds contain?
Per 100 g, the most notable amounts relative to the Daily Value are copper (188% DV), Vitamin E (131% DV), selenium (112% DV), phosphorus (93% DV) and magnesium (56% DV). The full list is in the vitamins and minerals table above.
How much sodium is in mixed seeds?
100 g contains 7 mg of sodium, 0.3% of the 2,300 mg Daily Value.
Where does this nutrition data come from?
From USDA FoodData Central: FNDDS (Survey), record dated October 31, 2024. FoodFactly last checked it on November 6, 2026. Each value above shows whether it was measured, calculated or taken from a label.
Source of the nutrition information
- USDA FoodData Central: FNDDS (Survey), record 2707589. License: CC0 1.0 (U.S. public domain). Source record dated October 31, 2024. Imported November 6, 2026.
Last updated: . Data quality score: 100/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.