How many calories are in 20 g of mixed seeds?

November 30, 2025 •

4 min read

According to FatSecret, 20 grams of a generic mixed seed blend contains approximately 111 calories. This modest serving size packs a significant nutritional punch, offering a balanced combination of healthy fats, protein, and fiber that can support a variety of health objectives.

Quick Summary

This article explores the caloric content of 20 grams of mixed seeds and breaks down the macronutrients contributing to this value. Learn how the varying compositions of different seed blends affect the total calorie count and discover the health benefits of incorporating them into your diet.

Key Points

Caloric Range: 20 g of mixed seeds typically contain around 111-120 calories, depending on the seed composition.
Nutrient-Dense: Despite being calorie-dense, seeds are packed with healthy fats, protein, fiber, vitamins, and minerals.
Composition Matters: The specific mix of seeds (sunflower, pumpkin, flax, chia, etc.) directly affects the final calorie and macronutrient count.
Health Benefits: A regular, small portion of mixed seeds supports heart health, aids digestion, and can help with weight management.
Versatile Use: Seeds can be easily added to smoothies, yogurt, salads, and baked goods to boost nutritional intake.
Satiety: The high fiber and protein content help you feel full, reducing the likelihood of overeating.
Fat Profile: The fats in mixed seeds are primarily healthy unsaturated fats, including omega-3 and omega-6 fatty acids.
Antioxidant Source: Mixed seeds are a source of antioxidants that help combat inflammation.

Understanding the Caloric Content of Mixed Seeds

When you ask "how many calories are in 20 g of mixed seeds?", the answer is not always a single, universal number. The final calorie count is highly dependent on the specific blend of seeds. A 20-gram serving is a typical snack size, and while a general estimate is around 111 calories, this can fluctuate based on the types and proportions of seeds used. Seeds are energy-dense, meaning they offer a high amount of energy for their weight, primarily due to their healthy fat content.

What Influences the Calorie Count?

Several factors contribute to the calorie count of a mixed seed portion. The most common seed mixes include sunflower, pumpkin, flax, and sesame seeds, but others might add chia or hemp seeds, each with its own nutritional profile. For instance, a blend heavy on sunflower seeds might be slightly higher in calories than one with more chia seeds, which are known for their high fiber content that can promote satiety. The preparation method also matters. Roasted seeds may contain slightly different values than raw seeds, especially if oils are used in the roasting process, although dry roasting is common and minimally affects the nutritional profile.

Nutritional Breakdown of a 20 g Mixed Seed Serving

Beyond just calories, understanding the macronutrient composition of 20 g of mixed seeds provides a clearer picture of their health benefits. A typical 20-gram serving offers a good balance of macronutrients:

Fats: These are the primary contributors to the high caloric density. Seeds are rich in heart-healthy monounsaturated and polyunsaturated fats, including omega-3 and omega-6 fatty acids. A 20g serving can contain around 9-10 grams of fat, crucial for hormone production and nutrient absorption.
Protein: A moderate amount of plant-based protein is also present, with some mixes offering around 5 grams per 20g serving. This protein content helps with muscle repair and keeps you feeling full longer, which is beneficial for weight management.
Carbohydrates: Seeds contain a lower amount of carbohydrates compared to nuts, and a significant portion of these carbs is dietary fiber. Fiber aids digestion and can help regulate blood sugar levels. A 20g serving might have 2-5 grams of carbohydrates.

The Health Benefits of Incorporating Mixed Seeds

Including a small, 20-gram serving of mixed seeds into your daily diet offers a wide array of health benefits. These tiny powerhouses are packed with essential vitamins and minerals, helping to improve overall wellness.

Heart Health: Seeds, especially flax and chia seeds, are excellent sources of omega-3 fatty acids, which are known to reduce inflammation and lower bad cholesterol levels. The healthy fats and antioxidants also support cardiovascular function. Weight Management: The combination of high fiber and protein content promotes satiety, helping to reduce overall calorie intake and control appetite. Digestive Health: Rich in fiber, mixed seeds support a healthy gut microbiome and aid in regular bowel movements, preventing constipation. Immunity Boosting: Many seeds are loaded with antioxidants, vitamins, and minerals like zinc and magnesium that strengthen the body's defense system and reduce oxidative stress.

Comparing Caloric Density: Mixed Seeds vs. Other Snacks


Snack (20g)	Approximate Calories	Macronutrient Profile Highlights
Mixed Seeds	~111-120 kcal	Rich in healthy fats, protein, and high in fiber. Lower in carbs than some nuts.
Almonds	~110-120 kcal	Good source of monounsaturated fats and Vitamin E.
Walnuts	~130-140 kcal	Higher in polyunsaturated fats, including Omega-3s.
Plain Popcorn	~75 kcal	Lower calorie but less nutrient-dense; primarily carbohydrates and fiber.
Milk Chocolate	~105-115 kcal	Similar calories, but higher in sugar and saturated fats, lacking significant fiber or protein.
Pretzels	~75-85 kcal	Low in fat and protein, high in refined carbohydrates.

Integrating Mixed Seeds into Your Diet

There are numerous ways to incorporate a 20-gram serving of mixed seeds into your daily meals without hassle.

Smoothies: A spoonful of mixed seeds adds a nutritional boost and a pleasant texture to your morning smoothie.
Yogurt or Oatmeal: Sprinkle a serving over your breakfast to enhance flavor and add satisfying crunch.
Salads: Use mixed seeds as a topping to provide extra protein and healthy fats to any salad.
Baked Goods: Fold seeds into muffin or bread batter for a nuttier texture and added nutrition.
Energy Bars: Create your own homemade energy bars by combining mixed seeds with other nuts and dried fruits.

Conclusion

A 20-gram serving of mixed seeds typically contains around 111 calories, though the exact figure can vary depending on the seed blend. This small portion offers a rich source of healthy fats, protein, and dietary fiber, providing a wealth of health benefits from improved heart function to better weight management and digestion. Incorporating this nutrient-dense food into your daily diet is a simple and effective strategy for boosting your overall wellness. Whether sprinkled on a salad or blended into a smoothie, mixed seeds are a versatile and valuable addition to any healthy eating plan.

For more detailed nutritional information, check out resources from nutrition databases like Nutritionix.

Frequently Asked Questions

No, the calorie count can vary. Blends with a higher proportion of fat-rich seeds like sunflower or sesame seeds might have a slightly higher calorie count than those with more fiber-heavy chia seeds.

The primary source of calories in mixed seeds is healthy, unsaturated fats. Seeds are energy-dense, and these fats are a concentrated form of energy, although they also contain protein and carbohydrates.

Yes, they can. The combination of high fiber and protein promotes satiety, helping to reduce appetite and prevent overeating. However, portion control is key due to their caloric density.

Store mixed seeds in an airtight container in a cool, dark place or in the refrigerator to maintain freshness and prevent the healthy oils from becoming rancid.

Both raw and dry-roasted seeds are healthy options. Roasting can enhance flavor and improve digestibility for some seeds, but it is important to avoid over-roasting to preserve nutrients.

Soaking seeds like chia and flax seeds can improve digestion and nutrient absorption, especially for those with sensitive stomachs. However, it is not necessary for most people.

Mixed seeds are generally slightly lower in calories than nuts on a gram-for-gram basis, largely due to their lower fat content compared to energy-dense nuts like walnuts and pecans.