How many calories are in 30 grams of mixed seeds?

November 30, 2025 •

3 min read

According to nutritional data, a typical 30-gram serving of mixed seeds contains approximately 160-175 calories, though this can vary based on the specific seed combination. This small but powerful snack is packed with fiber, protein, and healthy fats, making it a popular choice for health-conscious individuals looking for a nutritious boost.

Quick Summary

A 30g serving of mixed seeds offers around 160-175 calories, primarily from healthy fats, fiber, and protein. The exact calorie count depends on the mix composition, but it is a nutrient-dense food that supports heart health, digestion, and satiety.

Key Points

Calorie Range: 30 grams of mixed seeds typically contains between 160 and 175 calories, though this can vary based on the specific blend of seeds.
Nutrient Breakdown: The calories come from a potent mix of macronutrients, including 11-14g of healthy fats, 5-7g of protein, and 5-7g of carbohydrates, including fiber.
Health Benefits: Regular consumption supports heart health, improves digestion due to high fiber content, and provides sustained energy from healthy fats.
Rich in Micronutrients: Mixed seeds are an excellent source of vital minerals such as magnesium, zinc, and iron, which contribute to immune function and bone health.
Versatile Ingredient: They can be easily added to a variety of foods, including smoothies, yogurt, oatmeal, salads, and baked goods, for an easy nutritional boost.
Importance of Moderation: Despite their health benefits, seeds are calorie-dense, so portion control is key for effective weight management.

Calorie Breakdown for 30 Grams of Mixed Seeds

A 30-gram serving of mixed seeds, which is roughly equivalent to 2-3 tablespoons, is a convenient and nutrient-dense way to boost your daily intake of essential vitamins and minerals. The precise number of calories in 30 grams of mixed seeds can vary slightly depending on the ratio of the different types of seeds in the blend, but generally falls within the 160 to 175 calorie range. A mix containing higher percentages of seeds like sesame or sunflower seeds, which are higher in fat, will likely be at the upper end of this range, while a blend heavier on chia and flax seeds might be slightly lower. The macronutrient profile for a standard 30g serving typically consists of approximately 11-14 grams of fat (mostly healthy unsaturated), 5-7 grams of protein, and 5-7 grams of carbohydrates, including a healthy dose of dietary fiber.

The Nutritional Powerhouse Behind the Calories

The calories in mixed seeds come from a combination of macronutrients that provide sustained energy and a host of health benefits. These tiny powerhouses offer more than just energy; they deliver a variety of nutrients vital for overall well-being.

Healthy Fats: The fat content is predominantly heart-healthy monounsaturated and polyunsaturated fats, including omega-3 fatty acids, which are essential for reducing inflammation and supporting brain function.

Protein: Mixed seeds provide a significant source of plant-based protein, which is crucial for muscle repair, growth, and overall satiety.

Fiber: A key component is dietary fiber, which aids digestion, promotes gut health, and helps regulate blood sugar levels by slowing down absorption.

Vitamins and Minerals: In addition to macronutrients, mixed seeds are rich in minerals like magnesium, zinc, and iron. Magnesium is important for bone health and muscle function, while zinc supports the immune system.

Comparison Table: Mixed Seeds vs. Common Snacks (30g serving)


Snack Item	Estimated Calories (per 30g)	Primary Nutrient	Benefits	Drawbacks
Mixed Seeds	160-175 kcal	Healthy Fats, Fiber, Protein	Promotes heart health, aids digestion, provides sustained energy	Calorie-dense, easy to overconsume
Almonds	170-180 kcal	Monounsaturated Fat, Vitamin E	Excellent source of antioxidants, can lower cholesterol	Higher in saturated fat than seeds
Pretzels (Salted)	~110 kcal	Carbohydrates	Lower calorie option	Low in protein, fiber, and healthy fats
Potato Chips	~160 kcal	Carbohydrates, Saturated Fat	Quick energy source (unhealthy)	High in sodium, unhealthy fats, and processed

How to Incorporate Mixed Seeds Into Your Diet

Making mixed seeds a regular part of your diet is simple and versatile. There are many ways to enjoy their benefits without adding excessive calories.

Sprinkle on Salads: A simple and effective way to add a nutty crunch and nutritional boost to any salad.
Mix into Yogurt or Oatmeal: Stir a tablespoon or two into your breakfast for extra fiber, protein, and texture.
Blend into Smoothies: This is an excellent way to get the nutrients without altering the texture significantly, especially if you use ground seeds.
Use in Baking: Add them to homemade bread, muffins, or granola bars for a wholesome ingredient.
Make Seed Crackers: A savory and crunchy snack can be created by baking a mixture of seeds with water and seasonings.
Top Roasted Vegetables: Enhance the flavor and nutrition of roasted veggies by sprinkling seeds on top before cooking.

For more innovative recipes and ideas, you can explore various online cooking resources, such as BBC Food's guide to seeds.

The Importance of Portion Control

While mixed seeds are incredibly healthy, it is essential to be mindful of portion sizes due to their high calorie density. A small serving, like 30 grams, provides a substantial number of calories. Overconsuming this nutrient-dense food can easily lead to a calorie surplus, which is counterproductive for weight management goals. Measuring your servings with a food scale is the most accurate way to ensure you are sticking to your desired intake.

Conclusion

In summary, 30 grams of mixed seeds offers a calorie-rich but highly nutritious snack, providing a range of approximately 160 to 175 calories. These calories are coupled with a significant amount of healthy fats, protein, and dietary fiber, along with essential minerals. By incorporating mixed seeds in controlled portions, you can easily enhance the nutritional profile of your meals and snacks, support heart health, aid digestion, and boost satiety, all while enjoying a satisfying crunch. The key is balance and moderation to fully reap the benefits of this superfood blend. For those on a weight management journey, it’s a smart choice when portions are monitored carefully.

Frequently Asked Questions

No, the calorie count can differ slightly between blends depending on the ratio of seeds. For example, a mix with more sunflower or sesame seeds will likely be higher in calories due to a greater fat content compared to one with a higher proportion of chia or flax seeds.

A recommended daily intake is typically around 1-2 tablespoons (15-30g) to reap the health benefits without overconsuming calories. Moderation is key because of their high calorie density.

Yes, they can. The combination of high fiber, protein, and healthy fats helps promote satiety, keeping you feeling fuller for longer. This can help reduce overall calorie intake and support weight management goals when consumed in moderation.

Both raw and roasted seeds are beneficial. Raw seeds retain all their nutrients in their natural state. Roasting can enhance flavor and make some nutrients more bioavailable, but can also damage some heat-sensitive vitamins if overdone.

To maintain freshness and prevent the healthy oils from going rancid, mixed seeds should be stored in an airtight container in a cool, dark place. For longer shelf life, especially for seeds like flax and chia, refrigeration or freezing is recommended.

Yes, grinding flax seeds, in particular, is recommended because the nutrients are locked inside a hard outer shell that the human body cannot easily break down. Grinding chia is not essential for absorption but can be beneficial.

If texture is an issue, blending seeds into a smoothie is an excellent way to incorporate them without noticing their gritty texture. You can also grind them into a fine powder and mix them into sauces, dressings, or baked goods.