Super Seed Mix: Calories, Nutrition and Health Benefits
Power-packed blend of chia, flax, pumpkin, and sunflower seeds delivering omega-3s, complete protein, and essential minerals for optimal health.
Quick Nutrition Facts
Per 100g (approx. 1/2 cup)
| Nutrient | Amount |
|---|---|
| Calories | 534 kcal |
| Protein | 22g |
| Carbohydrates | 21g |
| Fiber | 15g |
| Sugars | 2.5g |
| Fat | 42g |
| Omega-3 | 8.5g |
| Omega-6 | 12g |
| Iron | 7.2mg |
| Magnesium | 385mg |
| Zinc | 6.8mg |
Macronutrient Breakdown
NUTRITIONIST INSIGHT
Super seed mix provides 385mg magnesium (91% DV) essential for 300+ enzymatic reactions. The 8.5g omega-3 ALA supports heart health and reduces inflammation.
Myth Busters
MYTH #1: Seeds Cause Weight Gain
TRUTH: While calorie-dense (534 kcal/100g), seeds promote weight loss when portion-controlled. The 15g fiber and 22g protein increase satiety, reducing overall calorie intake. Stick to 20-30g daily.
MYTH #2: Seeds Are High in Carbs
TRUTH: Super seed mix has only 21g carbs per 100g, with 15g being fiber (net carbs: 6g). The low glycemic load makes them ideal for low-carb diets and blood sugar control.
MYTH #3: Flax Seeds Must Be Ground
TRUTH: Flax seeds should be ground for optimal nutrition absorption, but chia and hemp seeds can be eaten whole. Ground flaxseed increases omega-3 bioavailability by 300% compared to whole seeds.
MYTH #4: Seeds Interfere with Thyroid Function
TRUTH: Only raw flaxseeds contain goitrogens in significant amounts. Moderate consumption (1-2 tablespoons daily) doesn't affect thyroid function in healthy individuals. Those with hypothyroidism should consult their doctor.
MYTH #5: All Seeds Have Same Nutrition
TRUTH: Each seed has unique benefits. Chia has highest omega-3s; pumpkin has most zinc; sunflower leads in vitamin E; flax provides lignans. A mix ensures comprehensive nutrition.
MYTH #6: Seeds Should Be Avoided on Empty Stomach
TRUTH: Seeds are gentle on digestion and provide sustained energy. The fiber and healthy fats stabilize blood sugar better than refined carbs. Perfect for breakfast or pre-workout.
NutriScore by Health Goals
| Health Goal | NutriScore | Why This Score? |
|---|---|---|
| Weight Loss |  | High satiety from 15g fiber and 22g protein. Limit to 20-30g daily (107-160 calories) for calorie control. |
| Muscle Gain | | Complete plant protein (22g/100g), BCAAs for recovery, magnesium prevents cramps. Perfect post-workout addition. |
| Diabetes Management | | Very low glycemic index, fiber and healthy fats improve insulin sensitivity. Excellent for blood sugar control. |
| PCOS Management | | Omega-3s reduce inflammation, fiber balances hormones, low glycemic impact. Supports insulin resistance management. |
| Pregnancy Nutrition | | Omega-3 ALA supports fetal brain development, iron prevents anemia, magnesium reduces pregnancy leg cramps |
| Viral/Flu Recovery |  | Zinc boosts immunity, protein aids tissue repair, easy to digest. May be too calorie-dense during illness; use 10-15g portions. |
PERSONALIZED NUTRITION
Track your meals with NutriScan for personalized NutriScores based on your specific health goals!
Blood Sugar Response to Super Seed Mix
Understanding how seeds affect blood glucose helps optimize consumption timing and portion sizes.
Typical Glucose Response Curve
*This chart shows typical blood glucose response for general healthy individuals. Individual responses may vary. Not medical advice.*
How to Maximize Benefits
Pairing super seed mix with balanced meals enhances nutrient absorption and provides sustained energy:
- 🥣 Greek yogurt or smoothie bowls - Adds complete protein and probiotics
- 🍓 Fresh berries - Antioxidants complement seed benefits
- 🥜 Nut butter toast - Whole grain carbs for sustained energy
- 🥗 Salad topping - Adds crunch, protein, and healthy fats
This combination provides balanced macros, slows digestion, and maximizes micronutrient absorption.
Cultural Significance
Seeds have been dietary staples across civilizations for over 10,000 years, valued for their concentrated nutrition and storage stability.
In India:
- Sesame seeds (til) used in traditional sweets like til ladoo and chikki
- Pumpkin seeds (kaddu ke beej) roasted with spices as snacks
- Flaxseeds (alsi) used in Ayurvedic formulations for digestive health
- Sunflower seeds gaining popularity in modern Indian fitness culture
Global Impact:
- Ancient Aztecs consumed chia seeds for warrior endurance
- Flaxseed cultivation dates to 5000 BCE in Mesopotamia
- Modern superfood movement sparked renewed interest in seed nutrition
- Sustainable protein source requiring minimal water and land resources
Compare & Substitute
Super Seed Mix vs Similar Nutrient-Dense Foods (Per 100g)
| Nutrient | 🌱 Super Seed Mix | 🌰 Mixed Nuts | 🥜 Peanuts | 🌻 Sunflower Seeds Only |
|---|---|---|---|---|
| Calories | 534 kcal | 607 kcal | 567 kcal | 584 kcal |
| Carbs | 21g | 21g | 16g | 20g |
| Fiber | 15g | 8g | 8.5g | 8.6g |
| Protein | 22g | 20g | 26g | 21g |
| Fat | 42g | 54g | 49g | 51g |
| Omega-3 | 8.5g | 0.5g | 0g | 0g |
| Magnesium | 385mg | 270mg | 168mg | 325mg |
| Iron | 7.2mg | 3.7mg | 4.6mg | 5.3mg |
| Best For | Omega-3s, fiber, budget | Convenience, variety, flavor | Highest protein, affordable | Vitamin E, single seed |
Frequently Asked Questions
Is super seed mix good for weight loss?
Yes, when portion-controlled. Super seed mix provides 15g fiber and 22g protein per 100g that promote fullness and reduce cravings. However, at 534 calories per 100g, it's calorie-dense.
Weight loss strategy: Limit to 20-30g daily (1-2 tablespoons = 107-160 calories); add to breakfast smoothies, yogurt, or oatmeal; avoid eating handfuls directly from the bag; use as salad topping to increase meal satiety.
Can diabetics eat super seed mix?
Yes, super seed mix is excellent for diabetes management. The combination of 15g fiber, 22g protein, and healthy fats creates a very low glycemic load that prevents blood sugar spikes.
Best practices: Consume 15-20g portions with meals; pair with protein and vegetables; monitor blood sugar response; avoid sweetened seed mixes; choose raw or lightly roasted seeds.
How much protein is in super seed mix?
Super seed mix contains 22g protein per 100g. A typical 2-tablespoon serving (20g) provides 4.4g protein. While not as protein-dense as meat or dairy, it offers complete plant-based protein with all essential amino acids.
For muscle gain or high-protein needs, combine with Greek yogurt, protein shakes, or lean meats to boost protein intake.
What are the main health benefits of super seed mix?
Key Benefits:
- Heart Health: 8.5g omega-3 ALA reduces inflammation and supports cardiovascular function
- Digestive Health: 15g fiber promotes regular bowel movements and gut microbiome
- Blood Sugar Control: Low glycemic load improves insulin sensitivity
- Bone Health: 385mg magnesium and zinc support bone density
- Muscle Function: Complete protein and electrolytes prevent cramps
- Immunity: Zinc, selenium, and antioxidants boost immune response
How much super seed mix should I eat daily?
Recommended amounts:
- General Health: 20-30g daily (1-2 tablespoons = 107-160 calories)
- Weight Loss: 15-20g daily; prioritize as meal topping rather than snack
- Muscle Gain: 30-40g daily; add to post-workout smoothies or protein bowls
- Pregnancy: 25-30g daily for omega-3s, iron, and folate
Avoid excess: More than 50g daily can provide too many calories, cause digestive discomfort, or interfere with mineral absorption.
Should I roast or eat raw super seed mix?
Both have benefits - choose based on preference and goals:
Raw Seeds:
- Preserve maximum omega-3 fatty acids; retain heat-sensitive vitamins; better for heart health and inflammation reduction; ideal for smoothies and yogurt bowls
Roasted Seeds:
- Enhanced flavor and crunch; improved digestibility; reduced antinutrients (phytic acid); better for snacking and salad toppings; 10-15% omega-3 loss acceptable
Recommendation: Use raw for omega-3 benefits; light roasting for taste and digestion. Avoid high-heat or prolonged roasting that destroys nutrients.
Can I eat super seed mix on an empty stomach?
Yes, super seed mix is gentle on digestion and provides sustained energy. The combination of fiber, protein, and healthy fats stabilizes blood sugar better than refined carbs or sugary breakfast options.
Benefits on empty stomach: Prevents blood sugar crashes; promotes satiety until lunch; provides steady energy; supports metabolism
Best morning combinations: Add to overnight oats; blend into breakfast smoothies; sprinkle on Greek yogurt with berries; mix into whole grain porridge
