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Energy-dense mix of cashews and dried cranberries
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 serving (medium) of Cashew dried cranberry mix (40 g) has 190 calories. That works out to 475 calories per 100 g. It contains 21.4 g of carbs, 4.1 g of protein, 10.4 g of fat and 1.9 g of fiber. Its 0.2 mg of Copper covers 28% of the Daily Value. Its glycemic index is 48 (medium), so it raises blood sugar at a moderate pace.
Selected: 1 serving (medium) · 40 g
190
KCAL / 40G
Carbs
21.4g
· 8% DV
Protein
4.1g
· 8% DV
Fat
10.4g
· 13% DV
Fiber
1.9g
· 7% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 44% · Protein 8% · Fat 48%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 190 kcal | |
| Total fat | 10.4 g | 13% |
| Saturated fat | 2.04 g | 10% |
| Trans fat | 0 g | |
| Sodium | 7.2 mg | 0% |
| Total carbohydrate | 21.4 g | 8% |
| Fiber | 1.9 g | 7% |
| Protein | 4.1 g | 8% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 40 g | 190 kcal |
| 1 tablespoon (small) | 10 g | 48 kcal |
| 1 ounce (small) | 28 g | 133 kcal |
| 1 pack (mini) | 30 g | 143 kcal |
| 1 pack (small) | 50 g | 238 kcal |
| 1 cup (medium) | 65 g | 309 kcal |
| 1 pack (medium) | 75 g | 356 kcal |
| 1 serving (large) | 90 g | 428 kcal |
| 100 g | 100 g | 475 kcal |
Calculated from 475 calories per 100 g.
Cashew dried cranberry mix can be a nourishing snack, combining nuts with dried fruit, but it is energy-dense and some cranberry pieces are sweetened. Pairing a modest serving with plain yogurt or fresh fruit can make it a more filling snack.
Often, yes: dried cranberries are commonly sweetened because fresh cranberries are naturally very tart. The exact amount and type of sweetener varies by mix, so the taste alone cannot tell you precisely how the fruit was prepared.
Add cashew dried cranberry mix to cookie dough, quick breads, or homemade granola. Chop larger cashews first, and fold the mixture in near the end so the cranberries and nuts are distributed without being crushed.
Yes, cashew dried cranberry mix works well in green salads and grain bowls. Its sweet-tart fruit and crunchy nuts contrast with leafy greens or cooked grains; add it just before serving so the cashews stay crisp.
Keep cashew dried cranberry mix in an airtight container in a cool, dry cupboard. Limiting exposure to air, warmth, and moisture helps preserve the cashews’ crunch and prevents their natural oils from developing a stale or rancid flavor.
Yes, cashew dried cranberry mix can be frozen in a tightly sealed, moisture-proof container. Let it come to room temperature before opening the container, which helps prevent condensation from dampening the nuts and dried fruit.
Cashew dried cranberry mix tastes sweet and sour because dried cranberries have a tart flavor that contrasts with the milder, creamy taste of cashews. Added sweetener in the cranberries can make that contrast more noticeable.
Yes, stir cashew dried cranberry mix into oatmeal for a chewy, crunchy topping. Add it after cooking to keep the cashews crisp, or mix it in while the oats are warm if you prefer the cranberries softer.
Yes, cashew dried cranberry mix is convenient for hikes and travel because it is portable and does not need cooking. Pack it in a sealed container and keep it out of hot places, where the nuts’ oils may deteriorate faster.
Yes, cashew dried cranberry mix can trigger an allergic reaction in someone with a cashew or tree-nut allergy. Cashews are tree nuts, so avoid the mix if you have a known allergy to them.
Vitamins
Biotin
2.4µg · 8% DV
B1
0.07mg · 6% DV
B6
0.09mg · 5% DV
B5
0.22mg · 4% DV
Minerals
Copper
0.25mg · 28% DV
Phosphorus
102mg · 15% DV
Manganese
0.25mg · 11% DV
Magnesium
43mg · 10% DV
Potassium ⭐
172mg · 5% DV
Sodium
7.2mg · 0% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 190 calories in 1 serving (medium) (40 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
The cashew dried cranberry mix combines mild, buttery cashews with tart, chewy dried cranberries, which are often sweetened. It works as a ready-to-eat snack, or sprinkled over porridge, yoghurt or a salad for a sweet-and-savoury contrast.
It suits lunchboxes, desk snacks and informal grazing, and can also be served alongside other nuts and dried fruit. The mix is energy-dense, with much of its energy coming from fat in the cashews and carbohydrates in the fruit; it offers some protein and fibre too. If you want a lighter snack, portion out about 40 g rather than eating straight from the bag, and pair it with fresh fruit or plain yoghurt.
Medium
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Contains these allergens:
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
SATURATED
2.04g
MONOUNSATURATED
6g
POLYUNSATURATED
2.84g
Omega 6:3 ratio 276:1
Above the ideal 4:1 (276:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.