U.S. flag

An official website of the United States government

Roasted Pumpkin Seed Snack Mix

Roasted Pumpkin Seed Snack Mix

4 Ratings
4 Ratings
Recipe Image
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
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

Write a review

Image
Shop Simple home screen on a phone

Shop Simple with MyPlate

Find savings in your area and discover new ways to prepare budget-friendly foods.

Learn more

Image
Alexa Speakers and Devices

MyPlate on Alexa

Get MyPlate nutrition tips on Amazon Alexa devices or the free Alexa app.

Learn more

Image
Start Simple app on phone and watch

Start Simple with MyPlate App

Build healthy eating habits one goal at a time! Download the Start Simple with MyPlate app today.

Learn more

Image
DGA logo

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