Mixed seeds

164 calories in 1 oz (28.3 g). Per 100 g, protein: 22 g, carbohydrates: 21.7 g, fat: 49.6 g.

Among the other records in Nuts and seeds, per 100 g: more potassium than 91%, and less sugars than 90%.

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Serving
1
= 28.3 g
164KCAL
Where the calories come from

Mixed seeds, 1 oz

164 calories

  • Protein6.2 g14% of calories
  • Carbs6.1 g14% of calories

    incl. 2.8 g fiber · 0.67 g sugars

  • Fat14 g72% of calories

Nutrition Facts

Serving size1 oz (28.3 g)
Amount per serving
Calories164
% Daily Value*
Total Fat 14 g18%
Saturated Fat 1.7 g9%
Cholesterol 0 mg0%
Sodium 2 mg0%
Total Carbohydrate 6.1 g2%
Dietary Fiber 2.8 g10%
Total Sugars 0.67 g
Protein 6.2 g
Vitamin D 0 mcg0%
Calcium 18.7 mg1%
Iron 1.4 mg8%
Potassium 236 mg5%

* 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.

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vitamins

% of the Daily Value in this serving

  • Vitamin E37% 5.6 mg
  • Folate14% 54.3 µg
  • Niacin (B3)11% 1.8 mg
  • Vitamin B610% 0.18 mg
  • Riboflavin (B2)5% 0.063 mg
  • Choline3% 16.2 mg
  • Thiamin (B1)2% 0.027 mg
  • Vitamin K1% 0.91 µg

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

minerals

% of the Daily Value in this serving

  • Copper53% 0.48 mg
  • Selenium32% 17.5 µg
  • Phosphorus26% 328 mg
  • Magnesium16% 66.2 mg
  • Zinc15% 1.7 mg
  • Iron8% 1.4 mg
  • Potassium5% 236 mg
  • Calcium1% 18.7 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 oz (28.3 g): 164 calories; protein: 6.2 g, carbohydrates: 6.1 g, fat: 14 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.