Mixed seeds

841 calories in 1 cup (145 g). Per 100 g, protein: 22 g, carbohydrates: 21.7 g, fat: 49.6 g.

Serving
1
= 145 g
841KCAL

Mixed seeds, 1 cup

841 calories

Protein
31.8 g
Carbs
31.5 g
Fat
71.9 g
Fiber
14.5 g
Sugars
3.4 g

Nutrition Facts

Serving size1 cup (145 g)
Amount per serving
Calories841
% Daily Value*
Total Fat 71.9 g92%
Saturated Fat 8.8 g44%
Cholesterol 0 mg0%
Sodium 10.2 mg0%
Total Carbohydrate 31.5 g11%
Dietary Fiber 14.5 g52%
Total Sugars 3.4 g
Protein 31.8 g
Vitamin D 0 mcg0%
Calcium 95.7 mg7%
Iron 7.1 mg39%
Potassium 1,209 mg26%

* The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. — means not reported. Estimates use the assumptions explained on this page.

vitamins

% of the Daily Value in this serving

  • Vitamin E191% 28.6 mg
  • Folate70% 278 µg
  • Niacin (B3)58% 9.3 mg
  • Vitamin B654% 0.91 mg
  • Riboflavin (B2)25% 0.32 mg
  • Choline15% 82.8 mg
  • Thiamin (B1)12% 0.14 mg
  • Vitamin K4% 4.6 µg
  • Vitamin C2% 2.2 mg

Little or none: Vitamin A, Vitamin B12, Vitamin D.

minerals

% of the Daily Value in this serving

  • Copper272% 2.5 mg
  • Selenium163% 89.6 µg
  • Phosphorus135% 1,682 mg
  • Magnesium81% 339 mg
  • Zinc78% 8.5 mg
  • Iron39% 7.1 mg
  • Potassium26% 1,209 mg
  • Calcium7% 95.7 mg

Little or none: Sodium.

How it compares

Against other records in Nuts and seeds, per 100 g. Each nutrient uses only records with a value; matching values are counted separately. Percentages are rounded.

  • Potassium

    Higher than 91%

    Same value as 0 of 77 other records.

    leastmost

  • Sugars

    Lower than 90%

    Same value as 0 of 77 other records.

    leastmost

  • Vitamin C

    Higher than 86%

    Same value as 0 of 77 other records.

    leastmost

  • Fiber

    Higher than 81%

    Same value as 1 of 77 other records.

    leastmost

  • Iron

    Higher than 81%

    Same value as 0 of 77 other records.

    leastmost

  • Protein

    Higher than 79%

    Same value as 0 of 77 other records.

    leastmost

Questions

How many calories are in mixed seeds?
1 cup (145 g): 841 calories; protein: 31.8 g, carbohydrates: 31.5 g, fat: 71.9 g.
How much protein is in mixed seeds?
22 g per 100 g. Its estimated share of calories is 15%, using 4 kcal per gram of protein.
How many net carbs are in mixed seeds?
11.7 g per 100 g. Calculated as carbohydrate minus fiber, floored at zero.

Similar foods

All 65 reported nutrients, per 100 g+
Water1.4 g
Energy580 kcal
Protein22 g
Total lipid (fat)49.6 g
Carbohydrate, by difference21.7 g
Fiber, total dietary10 g
Total Sugars2.4 g
Calcium, Ca66 mg
Iron, Fe4.9 mg
Magnesium, Mg234 mg
Phosphorus, P1,160 mg
Potassium, K834 mg
Sodium, Na7 mg
Zinc, Zn5.9 mg
Copper, Cu1.7 mg
Selenium, Se61.8 µg
Vitamin C, total ascorbic acid1.5 mg
Thiamin0.097 mg
Riboflavin0.22 mg
Niacin6.4 mg
Vitamin B-60.63 mg
Folate, total192 µg
Folic acid0 µg
Folate, food192 µg
Folate, DFE192 µg
Choline, total57.1 mg
Vitamin B-120 µg
Vitamin B-12, added0 µg
Vitamin A, RAE0 µg
Retinol0 µg
Carotene, beta5 µg
Carotene, alpha0 µg
Cryptoxanthin, beta0 µg
Lycopene0 µg
Lutein + zeaxanthin8 µg
Vitamin E (alpha-tocopherol)19.7 mg
Vitamin E, added0 mg
Vitamin D (D2 + D3)0 µg
Vitamin K (phylloquinone)3.2 µg
Fatty acids, total saturated6 g
SFA 4:00 g
SFA 6:00.002 g
SFA 8:00 g
SFA 10:00 g
SFA 12:00.002 g
SFA 14:00.053 g
SFA 16:03.4 g
SFA 18:02.4 g
Fatty acids, total monounsaturated11.1 g
MUFA 16:10.048 g
MUFA 18:111 g
MUFA 20:10.049 g
MUFA 22:10 g
Fatty acids, total polyunsaturated29.6 g
PUFA 18:229.5 g
PUFA 18:30.08 g
PUFA 18:40 g
PUFA 20:40.031 g
PUFA 20:5 n-3 (EPA)0 g
PUFA 22:5 n-3 (DPA)0 g
PUFA 22:6 n-3 (DHA)0 g
Cholesterol0 mg
Alcohol, ethyl0 g
Caffeine0 mg
Theobromine0 mg

Source: USDA Survey foods (FNDDS): foods as Americans report eating them, from What We Eat in America. FDC ID 2707589, published 2024-10-31. Daily Values are the FDA's for adults and children 4 years and older. How we process USDA's data.