Roasted Pumpkin Seed Snack Mix

Roasted Pumpkin Seed Snack Mix

5 Ratings

Roasted Pumpkin Seed Snack Mix in a bowl

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 Cookbook
Regional Mental Health Center

Nutrition Information

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

Show Full Display Show Less

Nutrients	Amount
Total Calories	125
Total Fat	4 g
Saturated Fat	0 g
Cholesterol	0 mg
Sodium	164 mg
Carbohydrates	23 g
Dietary Fiber	2 g
Total Sugars	11 g
Added Sugars included	4 g
Protein	3 g
Vitamin D	0 mcg
Calcium	22 mg
Iron	3 mg
Potassium	154 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	125
Total Fat	4 g
Saturated Fat	0 g
Monounsaturated Fat	2 g
Polyunsaturated Fat	1 g
Linoleic Acid	1 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	3 g
Minerals
Calcium	22 mg
Potassium	154 mg
Sodium	164 mg
Copper	99 mcg
Iron	3 mg
Magnesium	29 mg
Phosphorus	46 mg
Selenium	2 mcg
Zinc	1 mg
Vitamins
Vitamin A	56 mcg RAE
Vitamin B6	0.2 mg
Vitamin B12	0.4 mg
Vitamin C	5 mg
Vitamin D	0 mcg
Vitamin E	1 mg
Vitamin K	1 mcg
Folate	85 mcg DFE
Thiamin	0.2 mg
Riboflavin	0.3 mg
Niacin	3 mg
Choline	6 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	1/2 ounces

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