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Roasted Pumpkin Seed Snack Mix

Roasted Pumpkin Seed Snack Mix

1 Rating
1 Rating
Recipe Image
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

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
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 - data is not available
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
Note: only nutrients that are available will show on this display

MyPlate Food Groups

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

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