Nutty Gritties Super Seeds Mix
Published · Last updated
A realistic serve of Nutty Gritties Super Seeds Mix (1 serve, 28 g (7 per pack)) has 181 kcal, 7.7 g protein, 3.4 g carbohydrate, 15.1 g fat, 0 g added sugar and 5 mg sodium. Per 100 g it has 645 kcal, 27.6 g protein, 12.3 g carbohydrate, 53.9 g fat, 21.1 g saturated fat, 0 g added sugar, 20.4 g fibre and 18 mg sodium.
Nutty Gritties Super Seeds Mix is a roasted blend of six seeds and nothing else on the ingredient list. It scores CA4: middling on nutrition despite the protein and fibre, clean on ingredients, and high on risk because the seeds are dense in calories and saturated fat. Best as a spoonful over yogurt, oats or salad, not by the handful.
Ingredients, decoded
6 listed- Watermelon Seeds
- Pumpkin Seeds
- Sunflower Seeds
- Flax Seeds
- Chia Seeds
- Sesame Seeds
½ teaspoon of sugar in every 100 g · 2 g total sugar, 5 g a teaspoon
Score and nutrition facts for Nutty Gritties Super Seeds Mix:
| Energy | 645 kcal |
|---|---|
| Protein | 27.6 g |
| Carbohydrates | 12.3 g |
| Total sugars | 2 g |
| Added sugars | 0 g |
| Dietary fibre | 20.4 g |
| Total fat | 53.9 g |
| Saturated fat | 21.1 g |
| Trans fat | 0 g |
| Sodium | 17.6 mg |
Think this score is wrong?
Why Nutty Gritties Super Seeds Mix scores CA4
Nutrition is a C on 27.6 g protein and 20.4 g fibre per 100 g. Ingredients are an A for six seeds and nothing else, and risk is a 4 on 21.1 g saturated fat and 645 kcal.
Adequate nutrient density
- Protein
- 27.6 g
- Fibre
- 20.4 g
- Vitamins and minerals
- None declared
- Energy
- 645 kcal
01 Nutrition density: why C
Protein is 27.6 g per 100 g and fibre is 20.4 g, so one 28 g serve carries 7.7 g protein and 5.7 g fibre. Most of the protein comes from the seeds, with watermelon seeds the largest contributor.
No vitamins or minerals are declared, so the grade rests on protein and fibre alone.
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
- Watermelon Seeds
- Sweeteners
- None added
- Additives
- 0
- Flagged
- None
02 Ingredient integrity: why A
The list is six whole seeds with a declared share for each, and nothing else: no additives, no added sugar, oil or salt. That is a full score for the ingredient list.
No promise on the pack is hollow, so nothing costs ingredient points.
Scored on how processed the ingredients are, which additives are used and why, and whether the label keeps its promises.
High risk
- Added sugar
- 0 g
- Sodium
- 17.6 mg
- Saturated fat
- 21.1 g
- Trans fat
- 0 g
03 Load risk: why 4
Saturated fat is the main driver: 21.1 g per 100 g, more than four times the 5 g high line, and 5.9 g in one serve. Energy adds to it at 645 kcal per 100 g, 181 kcal per serve.
Sugar plays no part, with 0 g added sugar and 2 g total sugar per 100 g, and sodium is only 17.6 mg per 100 g. Trans fat is 0 g.
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 (21.1g)
Green flags
- +Green flag: Source of protein (27.6g)
- +Green flag: High fibre (20.4g)
- +Green flag: No added sugar
Does Nutty Gritties Super Seeds Mix live up to its claims?
The six seeds, the 7.7 g protein per serve and the fibre claim all hold. The heart-health line is only partly backed, since saturated fat is 21.1 g per 100 g.
- On the packHolds
“Power of 6 Seeds”
Six seeds are listed, each with a declared share: watermelon 27%, pumpkin 22%, sunflower 15%, and flax, chia and sesame 12% each.
- On the packHolds
“Rich in Protein 7.7g Per Serve”
27.6 g protein per 100 g gives 7.7 g in a 28 g serve.
- On the packHolds
“High Dietary Fibre”
20.4 g fibre per 100 g, so 5.7 g in one 28 g serve.
- On the packHolds
“Dry-Roasted, Not Fried”
No oil is listed, and the ingredients are the six seeds alone.
- On the packBe careful
“Heart Health Support”
Sodium is very low at 17.6 mg per 100 g and trans fat is 0 g, but saturated fat is 21.1 g per 100 g, about 5.9 g per serve.
What's in Nutty Gritties Super Seeds Mix?
Six seeds with declared shares, led by watermelon seeds at 27%, and no additives, sugar or salt listed. The saturated fat and calorie density are what to watch.
6 ingredients listed. None of them is an additive or watched ingredient in our research.
The ingredient list, read for you
Watermelon seeds lead at 27%, then pumpkin seeds at 22% and sunflower seeds at 15%. Flax, chia and sesame seeds follow at 12% each. Every ingredient is a whole seed, so the list is the food itself, with no binder, sweetener, oil or salt named.
Ingredients to watch
- Saturated fatConcern
21.1 g per 100 g, about 5.9 g per 28 g serve. Most of the fat is unsaturated, with 6.4 g polyunsaturated and 2.9 g monounsaturated per serve, but the saturated share still drives the risk grade.
- Calorie densityWorth watching
645 kcal per 100 g, 181 kcal per serve. A few handfuls add up quickly.
- Allergen tracesWorth watching
The pack says it may contain traces of peanuts and other tree nuts. Sesame is also in the mix.
- Protein and fibreFine
27.6 g protein and 20.4 g fibre per 100 g, which is 7.7 g and 5.7 g per serve.
- No added sugar, very little sodiumFine
Added sugar is 0 g and sodium is 17.6 mg per 100 g.
What it doesn’t have
- No vitamins or minerals are declared on the panel.
What to know about Nutty Gritties Super Seeds Mix
A clean six-seed mix with 21 g saturated fat
Nutty Gritties Super Seeds Mix is a 200 g pack of six dry-roasted seeds: watermelon seeds (27%), pumpkin seeds (22%), sunflower seeds (15%), and flax, chia and sesame seeds at 12% each. It is bought as a topping for salads, oats, yogurt and smoothie bowls, or as a snack to carry.
What you get is a lot of protein and fibre in a small amount of food: 27.6 g protein and 20.4 g fibre per 100 g, so 7.7 g protein and 5.7 g fibre in a 28 g serve. What it costs is energy and fat: 645 kcal per 100 g, 181 kcal per serve, with 21.1 g saturated fat per 100 g, about 5.9 g per serve. Added sugar is 0 g and sodium is 17.6 mg per 100 g.
The pack promises six seeds, protein and fibre, and the list delivers all three with nothing added. The back-of-pack health language is broader than the numbers can back, and the saturated fat is the part the front leaves out. CleanPlate scores it CA4.
Who should eat Nutty Gritties Super Seeds Mix?
An occasional topping or small handful for most adults and children. Portion matters more than ingredients here, since one 28 g serve is 181 kcal.
- Most adultsOccasionally
A 28 g serve has 5.9 g saturated fat and 181 kcal.
- ChildrenOccasionally
A small sprinkle suits, but the pack may contain peanut and tree nut traces.
- Diabetes or prediabetesOccasionally
No added sugar and 20.4 g fibre per 100 g, but 181 kcal per serve.
- Weight managementOccasionally
645 kcal per 100 g, so keep to a small sprinkle.
Recipes with Nutty Gritties Super Seeds Mix
Use it as a small sprinkle on oats, yogurt, salads or smoothie bowls, where about 10 g adds roughly 2.8 g protein and 65 kcal.
Oats or porridge topping
A 10 g sprinkle adds about 2.8 g protein and 65 kcal, plus crunch and fibre.
Yogurt and seed bowl
Stir a spoonful into curd, since the mix has just 2 g total sugar per 100 g and 0 g added sugar.
Salad crunch
Scatter over a salad in place of croutons, with 20.4 g fibre per 100 g.
Smoothie bowl topper
Sprinkle on top rather than blending it in, to keep the serve near 10 g rather than the full 28 g.
Nutty Gritties Super Seeds Mix: common questions
Is Nutty Gritties Super Seeds Mix healthy?
Nutty Gritties Super Seeds Mix is high in saturated fat and calories, so occasional and moderate intake is fine and won't affect your health in any major way, but it shouldn't be a frequent treat.
How many calories and how much protein are in Nutty Gritties Super Seeds Mix?
Per 100 g, Nutty Gritties Super Seeds Mix has 645 kcal, 27.6 g protein, 12.3 g carbohydrate, 53.9 g fat and 21.1 g saturated fat. One serve (1 serve, 28 g (7 per pack)) has 181 kcal and 7.7 g protein.
What are the ingredients in Nutty Gritties Super Seeds Mix?
6 ingredients, in label order: Watermelon Seeds, Pumpkin Seeds, Sunflower Seeds, Flax Seeds, Chia Seeds, Sesame Seeds.
Does Nutty Gritties Super Seeds Mix live up to its claims?
5 claims checked: 4 hold, 1 needs care. "Heart Health Support" needs care: Sodium is very low at 17.6 mg per 100 g and trans fat is 0 g, but saturated fat is 21.1 g per 100 g, about 5.9 g per serve.
Who should limit Nutty Gritties Super Seeds Mix?
Most adults: occasionally. A 28 g serve has 5.9 g saturated fat and 181 kcal. Children: occasionally. A small sprinkle suits, but the pack may contain peanut and tree nut traces. Diabetes or prediabetes: occasionally. No added sugar and 20.4 g fibre per 100 g, but 181 kcal per serve.
How much sugar, salt and saturated fat does Nutty Gritties Super Seeds Mix have?
Per 100 g, Nutty Gritties Super Seeds Mix has 0 g added sugar, 18 mg sodium (about 0 g salt) and 21.1 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.
What does the CA4 score mean for Nutty Gritties Super Seeds Mix?
The first letter (C) grades nutrition density on A to E, the second (A) grades ingredient integrity on A to E, and the number (4) grades load risk on 1 to 5. A and 1 are best. Nutrition: Protein is 27.6 g per 100 g and fibre is 20.4 g, so one 28 g serve carries 7.7 g protein and 5.7 g fibre. Most of the protein comes from the seeds, with watermelon seeds the largest contributor. Ingredients: The list is six whole seeds with a declared share for each, and nothing else: no additives, no added sugar, oil or salt. That is a full score for the ingredient list. Load risk: Saturated fat is the main driver: 21.1 g per 100 g, more than four times the 5 g high line, and 5.9 g in one serve. Energy adds to it at 645 kcal per 100 g, 181 kcal per serve.
Last reviewed October 31, 2026. Scored with the CleanPlate method from the published label. Spotted a mistake? .
Reference values: FSSAI labelling regulations, Codex Alimentarius, ICMR-NIN and the UK front of pack guidance. Where our label data comes from.
Label read on 31 October 2026, from photos of the pack. If the pack has changed since, tell us.
Score history (1)
| Date | Score | Method | Why |
|---|---|---|---|
| 31 October 2026 | CA4 | v5.0 | First scored |
Every change to this score is logged. See corrections and the method changelog.
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