Roasted Pumpkin Seed Snack Mix

Roasted Pumpkin Seed Snack Mix

4 Ratings

Roasted Pumpkin Seed Snack Mix

Makes: 8 Servings

Total Cost: $$$$

A quick and tasty snack mix that can be tossed together and enjoyed instantly while you are on the go, no cooking required.

Ingredients

2 cups crispy rice or wheat cereal squares
1/2 cup roasted whole pumpkin seeds
1/3 cup slivered almonds
1/2 cup dried cranberries
1/2 cup raisins

Directions

Wash hands with soap and water.

Mix all ingredients together and serve.

Source:

Regional Mental Health Center. Regional Mental Health Center Cookbook.

Nutrition Information

Serving Size: approx. 1/2 cup, 1/8 of recipe

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Nutrients	Amount
Total Calories	199
Total Fat	11 g
Saturated Fat	2 g
Cholesterol	0 mg
Sodium	121 mg
Carbohydrates	23 g
Dietary Fiber	2 g
Total Sugars	11 g
Added Sugars included	4 g
Protein	6 g
Vitamin D	0 mcg
Calcium	32 mg
Iron	4 mg
Potassium	237 mg

N/A will display when nutrient data is unavailable

Please note: nutrient values are subject to change as data is updated

Nutrients	Amount
Total Calories	199
Total Fat	11 g
Saturated Fat	2 g
Monounsaturated Fat	5 g
Polyunsaturated Fat	4 g
Linoleic Acid	4 g
α-Linolenic Acid	0 g
Omega 3 - EPA	0 mg
Omega 3 - DHA	0 mg
Cholesterol	0 mg
Carbohydrates	23 g
Dietary Fiber	2 g
Total Sugars	11 g
Added Sugars included	4 g
Protein	6 g
Minerals
Calcium	32 mg
Potassium	237 mg
Sodium	121 mg
Copper	290 mcg
Iron	4 mg
Magnesium	101 mg
Phosphorus	215 mg
Selenium	3 mcg
Zinc	1 mg
Vitamins
Vitamin A	56 mcg RAE
Vitamin B6	0.2 mg
Vitamin B12	0.4 mcg
Vitamin C	6 mg
Vitamin D	0 mcg
Vitamin E	2 mg
Vitamin K	1 mcg
Folate	92 mcg DFE
Thiamin	0.2 mg
Riboflavin	0.3 mg
Niacin	3 mg
Choline	14 mg

Nutrients will display if the data is available

Please note: nutrient values are subject to change as data is updated

MyPlate Food Groups

	Fruits	1/4 cups
	Grains	1/2 ounces
	Protein Foods	1 1/2 ounces

MyPlate.gov is based on the Dietary Guidelines for Americans, 2020-2025