Bolas Roasted Seeds Mix Pack
Published
Bolas Roasted Seeds Mix Pack is a mix of six dry-roasted seeds in single-serve mini packs. It scores CA3: middling on nutrition because protein and fibre are high but the energy is dense, top marks on ingredients for a plain seed list, and a moderate risk grade driven by calories and some saturated fat. A handy snack in small portions.
Ingredients, decoded
6 listed- Pumpkin Seeds (30%)
- Sunflower Seeds (25%)
- Watermelon Seeds (15%)
- Chia Seeds (10%)
- Flax Seeds (10%)
- Sesame Seeds (10%)
0 teaspoon of sugar in every 100 g · 0 g total sugar, 5 g a teaspoon
| Energy | 598.7 kcal |
|---|---|
| Protein | 29.1 g |
| Carbohydrates | 16.7 g |
| Total sugars | 0 g |
| Added sugars | 0 g |
| Dietary fibre | 21.1 g |
| Total fat | 46.2 g |
| Saturated fat | 7.7 g |
| Trans fat | 0 g |
| Cholesterol | 0 mg |
| Sodium | 13.7 mg |
Think this score is wrong?
What to know about Bolas Roasted Seeds Mix Pack
Six plain seeds, high in protein, fibre and calories
A 150 g box of five 30 g mini packs holding dry-roasted seeds only: pumpkin seeds (30%), sunflower seeds (25%), watermelon seeds (15%), chia seeds (10%), flax seeds (10%) and sesame seeds (10%). It is sold as a carry-anywhere snack for people who want protein and fibre without a sweet or fried option.
What you get is real: 29.06 g protein and 21.1 g fibre per 100 g, with no sugar and almost no sodium (13.74 mg per 100 g). What it costs is energy. At 598.66 kcal and 46.18 g fat per 100 g, one 30 g pack is about 180 kcal and 13.9 g fat, of which 2.3 g is saturated.
The pack leans on protein and fibre, and the numbers back both. The list has no oil, additive or flavouring. The one loose phrase is Simply Salted, since salt is not in the list. CleanPlate scores it CA3.
Why Bolas Roasted Seeds Mix Pack scores CA3
Nutrition is a C: 29.06 g protein and 21.1 g fibre per 100 g, held back by high energy and no declared vitamins or minerals. Ingredients are an A for a plain seed list. Risk is a 3, mostly from 598.66 kcal per 100 g.
Adequate nutrient density
- Protein
- 29.1 g
- Fibre
- 21.1 g
- Vitamins and minerals
- None declared
- Energy
- 599 kcal
01 Nutrition density: why C
Protein is 29.06 g per 100 g and fibre is 21.1 g, so one 30 g pack gives 8.7 g protein and 6.3 g fibre. Pumpkin seeds, at 30% of the mix, are the largest protein contributor.
No vitamins or minerals are declared, so the grade rests on protein and fibre alone, and the very high energy of 598.66 kcal per 100 g keeps it at a C.
Scored on protein, fibre and twelve vitamins and minerals, against the Codex and FSSAI "source" and "high" levels, per 100 g and per 100 kcal. Protein also has to supply at least 12.5% of the calories to count, and 25% for full credit.
Clean, minimally processed
- Base
- Pumpkin Seeds
- Sweeteners
- None added
- Additives
- 0
- Flagged
- None
02 Ingredient integrity: why A
The list is six whole seeds with declared shares and nothing else: no oil, no additive, no flavouring and no sweetener. Nothing costs ingredient points.
No front-of-pack promise is hollow, so no label points are lost. Trans fat is declared as 0 g and no hydrogenated fat is listed.
Scored on how processed the ingredients are, which additives are used and why, and whether the label keeps its promises.
Moderate risk
- Added sugar
- 0 g
- Sodium
- 13.7 mg
- Saturated fat
- 7.7 g
- Trans fat
- 0 g
03 Load risk: why 3
Energy is the biggest part of the risk number: 598.66 kcal per 100 g, about 180 kcal per 30 g pack. Saturated fat of 7.73 g per 100 g is above the 5 g high line and adds to it, at 2.3 g per pack.
Sugar is 0 g and sodium is 13.74 mg per 100 g, so neither moves the grade. The risk number is 3, driven by how much energy the seeds pack in.
Scored on free sugar, sodium, saturated fat and trans fat, each weighed by how strong the evidence of harm is.
Red flags
- −Red flag: High saturated fat (7.7g)
Green flags
- +Green flag: Source of protein (29.1g)
- +Green flag: High fibre (21.1g)
- +Green flag: No added sugar
Does Bolas Roasted Seeds Mix Pack live up to its claims?
The protein, fibre, no-palm-oil and no-preservative claims hold. Simply Salted and the energy figure are worth a note, but nothing on the pack is hollow.
- On the packHolds
“Protein Rich”
29.06 g per 100 g, so 8.7 g in a 30 g mini pack, as the back of the pack prints.
- On the packHolds
“High on Fibre”
21.1 g per 100 g, so 6.3 g in a 30 g mini pack.
- On the packHolds
“Without palm oil, preservatives, artificial flavours”
The list is six seeds only. No oil, preservative or flavouring is named.
- On the packBe careful
“Simply Salted”
Salt is not in the ingredient list, and sodium is just 13.74 mg per 100 g, so the mix is close to unsalted.
- Retail listingBe careful
“Energy 596.66 kcal per 100 g”
The retailer page shows 596.66 kcal, the pack shows 598.66 kcal. The difference is tiny and does not change the picture.
What's in Bolas Roasted Seeds Mix Pack?
Six seeds and nothing else, led by pumpkin seeds at 30%. Watch the calorie density and the may-contain tree nuts line.
The ingredient list, read for you
Pumpkin seeds lead at 30%, then sunflower seeds at 25%, watermelon seeds at 15%, and chia, flax and sesame seeds at 10% each. Every ingredient is a whole seed, and the shares add up to 100%, so nothing else is in the mix.
Ingredients to watch
- Calorie densityConcern
598.66 kcal per 100 g, about 180 kcal in one 30 g pack. It is the biggest driver of the risk grade.
- Saturated fatWorth watching
7.73 g per 100 g, about 2.3 g per 30 g pack. It comes from the seeds themselves.
- May contain tree nutsWorth watching
The allergen line warns of possible tree nuts. Sesame is also one of the seeds.
- Protein and fibreFine
29.06 g protein and 21.1 g fibre per 100 g, so 8.7 g and 6.3 g per pack.
- No additives, no sugarFine
Six whole seeds, 0 g sugar and 0 g trans fat declared.
What it doesn’t have
- No vitamins or minerals are declared on the panel.
- Salt is printed on the pack as Simply Salted but is not listed as an ingredient.
Who should eat Bolas Roasted Seeds Mix Pack?
A few times a week for most adults in one-pack portions. Children, people watching blood sugar and people managing weight can keep to the same limit.
- Most adultsA few times a week
About 180 kcal per pack, with 8.7 g protein and 6.3 g fibre.
- ChildrenA few times a week
No sugar or additives, but 180 kcal per pack. Whole seeds can be a choking risk for young children.
- Diabetes or prediabetesA few times a week
0 g sugar and 6.3 g fibre per pack, but energy is dense.
- Weight managementA few times a week
598.66 kcal per 100 g, so stick to one 30 g pack.
Recipes with Bolas Roasted Seeds Mix Pack
Sprinkle a spoonful over salad, curd or a smoothie to add protein and fibre, and keep the rest of the pack for later.
Seeds over a salad
Scatter half a 30 g pack over a salad for crunch, and the protein and fibre come with it.
Smoothie topper
Blend or sprinkle a spoonful into a smoothie. A full pack is about 180 kcal, so a spoonful adds far less.
Curd and seeds bowl
Stir a spoonful into plain curd for fibre, which curd lacks, without any added sugar.
Bolas Roasted Seeds Mix Pack: common questions
What is the CleanPlate score of Bolas Roasted Seeds Mix Pack?
Bolas Roasted Seeds Mix Pack is a mix of six dry-roasted seeds in single-serve mini packs. It scores CA3: middling on nutrition because protein and fibre are high but the energy is dense, top marks on ingredients for a plain seed list, and a moderate risk grade driven by calories and some saturated fat. A handy snack in small portions. Nutrition C, ingredients A, load risk 3; nutrition and ingredients run A to E, risk runs 1 to 5, and A and 1 are best.
How many calories and how much protein are in Bolas Roasted Seeds Mix Pack?
Per 100 g, Bolas Roasted Seeds Mix Pack has 599 kcal, 29.1 g protein, 16.7 g carbohydrate, 46.2 g fat and 7.7 g saturated fat. One serve (1 mini pack, 30 g) has 180 kcal and 8.7 g protein.
What are the ingredients in Bolas Roasted Seeds Mix Pack?
6 ingredients, in label order: Pumpkin Seeds (30%), Sunflower Seeds (25%), Watermelon Seeds (15%), Chia Seeds (10%), Flax Seeds (10%), Sesame Seeds (10%).
Does Bolas Roasted Seeds Mix Pack live up to its claims?
5 claims checked: 3 hold, 2 need care. "Simply Salted" needs care: Salt is not in the ingredient list, and sodium is just 13.74 mg per 100 g, so the mix is close to unsalted. "Energy 596.66 kcal per 100 g" needs care: The retailer page shows 596.66 kcal, the pack shows 598.66 kcal. The difference is tiny and does not change the picture.
Who should limit Bolas Roasted Seeds Mix Pack?
Most adults: a few times a week. About 180 kcal per pack, with 8.7 g protein and 6.3 g fibre. Children: a few times a week. No sugar or additives, but 180 kcal per pack. Whole seeds can be a choking risk for young children. Diabetes or prediabetes: a few times a week. 0 g sugar and 6.3 g fibre per pack, but energy is dense.
How much sugar, salt and saturated fat does Bolas Roasted Seeds Mix Pack have?
Per 100 g, Bolas Roasted Seeds Mix Pack has 0 g added sugar, 14 mg sodium (about 0 g salt) and 7.7 g saturated fat. The FSSAI and UK FSA "high" lines are 10 g added sugar, 600 mg sodium and 5 g saturated fat per 100 g. It is high in saturated fat.
Last reviewed October 30, 2026. Scored with the CleanPlate method from the published label. Spotted a mistake? .
Label read on 30 October 2026, from photos of the pack. If the pack has changed since, tell us.
Score history (1)
| Date | Score | Method | Why |
|---|---|---|---|
| 30 October 2026 | CA3 | v5.0 | First scored |
Every change to this score is logged. See corrections and the method changelog.
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