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Walnut mix Calories
Walnut-based mixed nut snack rich in healthy fats, fiber, and minerals
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Walnut mix (30 g) has 196 calories. That works out to 654 calories per 100 g. It contains 4.1 g of carbs, 4.6 g of protein, 19.6 g of fat and 2 g of fiber. Its 0.5 mg of Copper covers 53% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Walnut mix Nutrition Facts
Selected: 1 serving (medium) · 30 g
196
KCAL / 30G
Carbs
4.1g
· 1% DV
Protein
4.6g
· 9% DV
Fat
19.6g
· 25% DV
Fiber
2g
· 7% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 8% · Protein 9% · Fat 83%
Walnut mix nutrition facts table · 1 serving (medium) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 196 kcal | |
| Total fat | 19.6 g | 25% |
| Saturated fat | 1.83 g | 9% |
| Trans fat | 0 g | |
| Sodium | 0.9 mg | 0% |
| Total carbohydrate | 4.1 g | 1% |
| Fiber | 2 g | 7% |
| Protein | 4.6 g | 9% |
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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How Many Calories in 1 Serving of Walnut mix?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 30 g | 196 kcal |
| 1 tablespoon (whole) | 8 g | 52 kcal |
| 2 tablespoon (whole) | 16 g | 105 kcal |
| 1 pack (mini) | 25 g | 164 kcal |
| 1 ounce (whole) | 28 g | 183 kcal |
| 0.25 cup (whole) | 30 g | 196 kcal |
| 1 serving (large) | 45 g | 294 kcal |
| 1 pack (small) | 50 g | 327 kcal |
| ½ cup (whole) | 60 g | 392 kcal |
| 100 g | 100 g | 654 kcal |
Calculated from 654 calories per 100 g.
Frequently Asked Questions About Walnut mix
What is in a walnut mix?
A walnut mix contains walnuts combined with other nuts, and the exact ingredients vary by product or homemade recipe. Check the ingredient list for the specific blend, since the name alone does not tell you which other nuts are included.
Is walnut mix healthy to eat every day?
Yes, walnut mix can be part of an everyday eating pattern. Keep to a small portion—about 30 g is a typical serving—because nuts are energy-dense, and choose an unsalted blend if you want to limit sodium.
Does walnut mix help with weight loss?
Walnut mix can fit into a weight-loss plan, but it does not cause weight loss by itself. Its fat and fiber can make a small portion satisfying; measuring a serving instead of eating from the bag helps prevent overeating.
How should you store walnut mix?
Store walnut mix in an airtight container in a cool, dry, dark place. Walnuts contain oils that can turn rancid with heat, light, and air, so refrigerate or freeze the mix if you need to keep it fresh longer.
How can you tell if walnut mix has gone bad?
Walnut mix that smells like paint or stale oil, or tastes sharply bitter, may have turned rancid; discard it rather than eating it. Dampness or an unusual soft texture can also signal that the mix was stored poorly.
Is walnut mix better raw or roasted?
Neither raw nor roasted walnut mix is universally better; it is mainly a matter of taste and ingredients. Roasted nuts have a deeper flavor, while plain raw or dry-roasted blends avoid added oil and excess salt.
Can you roast walnut mix at home?
Yes, you can roast walnut mix at home. Spread it in a single layer and use gentle heat, checking often because the pieces can brown quickly; let the mix cool fully before storing it in an airtight container.
Should you soak walnut mix before eating it?
No, walnut mix does not need to be soaked before eating. Soaking softens the nuts and removes their crunch; if you do soak some, eat them soon and do not store them wet at room temperature.
Can you freeze walnut mix?
Yes, walnut mix freezes well when sealed in an airtight, freezer-safe container. Freezing helps slow the nuts’ oils from going rancid; let only the portion you plan to eat come to room temperature to avoid repeated exposure to moisture.
Can walnut mix raise blood sugar?
Walnut mix usually has a modest effect on blood sugar because nuts contain relatively little carbohydrate and provide fat and fiber. Sweetened dried fruit or chocolate in a blend can change that, so look at what the mix actually contains.
Walnut mix Vitamins & Minerals
Vitamins
Biotin
5.7µg · 19% DV
B6
0.16mg · 9% DV
B1
0.1mg · 8% DV
Folate
29.4µg · 7% DV
Minerals
Copper
0.48mg · 53% DV
Manganese
1.02mg · 44% DV
Phosphorus
104mg · 15% DV
Magnesium
47mg · 11% DV
Potassium ⭐
132mg · 4% DV
Sodium
0.9mg · 0% DV
Walnut mix Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Walnut mix
To burn the 196 calories in 1 serving (medium) (30 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.
What is Walnut mix?
Walnut mix is a walnut-led snack made with a blend of nuts; the exact combination can vary, and some mixes also include seeds. Walnuts bring a rich, earthy flavour and a pleasantly crisp bite.
Enjoy a small handful as a snack, stir it into porridge or yoghurt, or scatter it over a salad for extra crunch. It is rich in fats and provides fibre, so it is energy-dense; a 30 g serving makes a practical portion. For a lighter snack, pair a modest handful with fresh fruit, or choose an unsalted mix if you prefer a less savoury taste.
How Nutritious Is Walnut mix?
Nutrient density
High
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
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.
Is Walnut mix Processed?
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.
Does Walnut mix Contain Allergens?
Contains these allergens:
Which Diets Is Walnut mix Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Walnut mix Fat Profile
SATURATED
1.83g
MONOUNSATURATED
2.67g
POLYUNSATURATED
14.16g
Omega 6:3 ratio 4.2:1
Above the ideal 4:1 (4.2:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.