Wonderland Foods Seeds Mix - Pumpkin, Chia, Flax
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A realistic serve of Wonderland Foods Seeds Mix - Pumpkin, Chia, Flax (20 g serve, as printed on the pack) has 129 kcal, 5.5 g protein, 2.5 g carbohydrate, 10.8 g fat, 0 g added sugar and 4 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.
Wonderland Foods Seeds Mix is a blend of five seeds with a little salt. It scores CA4: middling on nutrition despite plenty of protein and fibre, top marks for a short ingredient list, and a high risk number because seeds are dense in calories and saturated fat. Best in small spoonfuls over breakfast or salads, not by the handful.
Ingredients, decoded
6 listed- Pumpkin Seeds
- Chia Seeds
- Sun Flower Seeds
- Flax Seeds
- Watermelon Seeds
- Common Salt
½ teaspoon of sugar in every 100 g · 2 g total sugar, 5 g a teaspoon
Score and nutrition facts for Wonderland Foods Seeds Mix - Pumpkin, Chia, Flax:
| 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 |
| Sodium | 17.6 mg |
Think this score is wrong?
Why Wonderland Foods Seeds Mix - Pumpkin, Chia, Flax scores CA4
Nutrition is a C on 27.62 g protein and 20.42 g fibre per 100 g. Ingredients are an A for a short list with no additives. Risk is a 4 on 21.11 g saturated fat per 100 g.
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 27.62 g per 100 g and fibre is 20.42 g, which is 5.5 g protein and 4.1 g fibre in a 20 g serve. Sugar is low at 2.04 g and none is added.
No vitamins or minerals are declared, so the grade rests on protein and fibre alone. At 645 kcal per 100 g the mix is very energy-dense, which holds the grade 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 five seeds and common salt, with no additive, no hydrogenated fat and no sweetener. That earns the top grade.
No percentages are declared for the seeds, and no hollow label promise was found, 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
03 Load risk: why 4
Saturated fat is the biggest driver: 21.11 g per 100 g, more than four times the 5 g high line. A 20 g serve has 4.2 g.
Energy adds to it at 645 kcal per 100 g, 129 per serve. Sugar is 0 g added and sodium is 17.58 mg per 100 g, so neither plays a real part.
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 Wonderland Foods Seeds Mix - Pumpkin, Chia, Flax live up to its claims?
High in fibre and rich in protein both hold. The omega-3 and immunity claims have no figure on the panel to back them, and a retailer fat figure conflicts with the pack.
- On the packHolds
“High in Fiber”
Fibre is 20.42 g per 100 g, so a 20 g serve gives about 4.1 g.
- On the packHolds
“Rich in Protein”
Protein is 27.62 g per 100 g, about 5.5 g in a 20 g serve. Pumpkin seeds lead the list and contribute the most.
- On the packBe careful
“High in Omega-3”
Chia and flax seeds are in the list, but no omega-3 figure is printed on the panel and no percentages are declared, so the amount cannot be checked.
- On the packBe careful
“Immunity Booster”
The panel declares no vitamins or minerals, so no nutrient on the label backs the immunity wording.
- Retail listingBe careful
“Total fat figure”
The retailer page shows 0 g total fat, but the pack shows 53.92 g per 100 g, with 21.11 g saturated. The pack figure is the one that fits the seeds listed.
What's in Wonderland Foods Seeds Mix - Pumpkin, Chia, Flax?
Five seeds and a little salt, with no additives and no declared percentages. The thing to watch is the saturated fat and the calories, not the ingredients.
6 ingredients listed. None of them is an additive or watched ingredient in our research.
The ingredient list, read for you
Pumpkin seeds come first, followed by chia, sunflower, flax and watermelon seeds, so the mix is whole seeds with nothing added to sweeten, bind or preserve. Common salt comes last, in a very small amount. No seed percentages are declared.
Ingredients to watch
- Saturated fatConcern
21.11 g per 100 g, over four times the 5 g high line. A 20 g serve has 4.2 g.
- Energy densityWorth watching
645 kcal per 100 g, 129 kcal in a 20 g serve. Most of it is fat, so a handful adds up quickly.
- Allergen noteWorth watching
Made in a facility that also processes other nuts, which matters for anyone with a nut allergy.
- Fibre and proteinFine
20.42 g fibre and 27.62 g protein per 100 g, about 4.1 g and 5.5 g in a serve.
- Ingredient listFine
Five seeds and salt, with no additives, no added sugar and sodium of only 17.58 mg per 100 g.
What it doesn’t have
- No vitamins, minerals or omega-3 amounts are declared on the panel.
- No percentages are given for the individual seeds.
What to know about Wonderland Foods Seeds Mix - Pumpkin, Chia, Flax
Fibre-rich seeds, but dense in calories and saturated fat
A 200 g pack of mixed seeds: pumpkin, chia, sunflower, flax and watermelon seeds, plus common salt. Pumpkin seeds lead the list, but no percentages are declared for any seed. It is bought as a sprinkle for breakfast bowls, yogurt, oatmeal and salads, or eaten as a dry snack.
Per 100 g it has 645 kcal, 27.62 g protein, 20.42 g fibre and 53.92 g fat, of which 21.11 g is saturated. Sugar is 2.04 g with none added, and sodium is only 17.58 mg. The pack serve is 20 g, which gives 129 kcal, 5.5 g protein, 4.1 g fibre and 4.2 g saturated fat, and one pack holds ten of them.
The front says high in fibre, and the panel agrees. The omega-3 and immunity claims are harder to check, because the panel prints no omega-3 figure and no vitamins or minerals. The list itself is short and free of additives. CleanPlate scores it CA4.
Who should eat Wonderland Foods Seeds Mix - Pumpkin, Chia, Flax?
An occasional food for most adults, children and anyone managing weight or blood sugar, because 20 g already brings 129 kcal and 4.2 g saturated fat.
- Most adultsOccasionally
4.2 g saturated fat and 129 kcal in a 20 g serve.
- ChildrenOccasionally
A small sprinkle is fine, but the pack notes other nuts are processed in the same facility.
- Diabetes or prediabetesOccasionally
Only 2.04 g sugar and 20.42 g fibre per 100 g, but 129 kcal per serve.
- Weight managementOccasionally
645 kcal per 100 g means portion size decides everything.
Recipes with Wonderland Foods Seeds Mix - Pumpkin, Chia, Flax
Use it as a topping: 20 g over yogurt, oatmeal, a smoothie bowl or a salad adds 5.5 g protein and 4.1 g fibre.
Yogurt and seed bowl
Stir 20 g over plain yogurt for 5.5 g protein and 4.1 g fibre.
Oatmeal topping
Sprinkle over cooked oats to add fibre and protein, at 129 kcal per 20 g.
Salad crunch
Scatter a spoonful over a salad in place of croutons, with only 3.5 mg sodium in a 20 g serve.
Wonderland Foods Seeds Mix - Pumpkin, Chia, Flax: common questions
Is Wonderland Foods Seeds Mix - Pumpkin, Chia, Flax healthy?
Wonderland Foods Seeds Mix - Pumpkin, Chia, Flax 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 Wonderland Foods Seeds Mix - Pumpkin, Chia, Flax?
Per 100 g, Wonderland Foods Seeds Mix - Pumpkin, Chia, Flax has 645 kcal, 27.6 g protein, 12.3 g carbohydrate, 53.9 g fat and 21.1 g saturated fat. One serve (20 g serve, as printed on the pack) has 129 kcal and 5.5 g protein.
What are the ingredients in Wonderland Foods Seeds Mix - Pumpkin, Chia, Flax?
6 ingredients, in label order: Pumpkin Seeds, Chia Seeds, Sun Flower Seeds, Flax Seeds, Watermelon Seeds, Common Salt.
Does Wonderland Foods Seeds Mix - Pumpkin, Chia, Flax live up to its claims?
5 claims checked: 2 hold, 3 need care. "High in Omega-3" needs care: Chia and flax seeds are in the list, but no omega-3 figure is printed on the panel and no percentages are declared, so the amount cannot be checked. "Immunity Booster" needs care: The panel declares no vitamins or minerals, so no nutrient on the label backs the immunity wording.
Who should limit Wonderland Foods Seeds Mix - Pumpkin, Chia, Flax?
Most adults: occasionally. 4.2 g saturated fat and 129 kcal in a 20 g serve. Children: occasionally. A small sprinkle is fine, but the pack notes other nuts are processed in the same facility. Diabetes or prediabetes: occasionally. Only 2.04 g sugar and 20.42 g fibre per 100 g, but 129 kcal per serve.
How much sugar, salt and saturated fat does Wonderland Foods Seeds Mix - Pumpkin, Chia, Flax have?
Per 100 g, Wonderland Foods Seeds Mix - Pumpkin, Chia, Flax 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 Wonderland Foods Seeds Mix - Pumpkin, Chia, Flax?
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 27.62 g per 100 g and fibre is 20.42 g, which is 5.5 g protein and 4.1 g fibre in a 20 g serve. Sugar is low at 2.04 g and none is added. Ingredients: The list is five seeds and common salt, with no additive, no hydrogenated fat and no sweetener. That earns the top grade. Load risk: Saturated fat is the biggest driver: 21.11 g per 100 g, more than four times the 5 g high line. A 20 g serve has 4.2 g.
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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