1 serving (medium) of Dried fruit and nut mix (30 g) has 129 calories. That works out to 430 calories per 100 g. It contains 15.6 g of carbs, 2.4 g of protein, 6.6 g of fat and 1.8 g of fiber. Its 0.2 mg of Copper covers 17% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.

Dried fruit and nut mix Nutrition Facts

Selected: 1 serving (medium) · 30 g

129

KCAL / 30G

Carbs

15.6g

· 6% DV

Protein

2.4g

· 5% DV

Fat

6.6g

· 8% DV

Fiber

1.8g

· 6% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 47% · Protein 7% · Fat 46%

Dried fruit and nut mix nutrition facts table · 1 serving (medium) (30 g)

Nutrient	Amount	% DV
Calories	129 kcal
Total fat	6.6 g	8%
Saturated fat	0.66 g	3%
Trans fat	0 g
Sodium	1.5 mg	0%
Total carbohydrate	15.6 g	6%
Fiber	1.8 g	6%
Protein	2.4 g	5%

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 Dried fruit and nut mix?

Serving	Amount	Calories
1 serving (medium)	30 g	129 kcal
1 tablespoon (small)	10 g	43 kcal
1 piece (mini)	15 g	65 kcal
1 pack (small)	40 g	172 kcal
2 serving (large)	60 g	258 kcal
1 pack (large)	80 g	344 kcal
100 g	100 g	430 kcal
1 bottle (jumbo)	100 g	430 kcal
1 cup (large)	120 g	516 kcal

Calculated from 430 calories per 100 g.

Frequently Asked Questions About Dried fruit and nut mix

Is dried fruit and nut mix a healthy snack?

Yes, dried fruit and nut mix can be a nutritious snack, providing fiber, energy and unsaturated fats. Dried fruit is concentrated in natural sugars, so choose a mix without sugary coatings and serve it in a small bowl rather than eating from the bag.

Can dried fruit and nut mix help with weight loss?

No, dried fruit and nut mix does not cause weight loss by itself. Its fiber and fats can make it satisfying, but it is energy-dense; pre-portioning a snack can help prevent eating more than you intended.

What is usually in dried fruit and nut mix?

Dried fruit and nut mix commonly combines raisins, cranberries, apricots or dates with almonds, cashews, walnuts or peanuts. There is no single standard recipe, so ingredients vary by brand and homemade version.

How do you make dried fruit and nut mix at home?

To make dried fruit and nut mix, combine your preferred dried fruits with nuts in a clean, dry bowl. Chop larger fruit pieces so they mix evenly, and skip added sugar or candy if you want a less sweet snack.

Does dried fruit and nut mix need to be refrigerated?

No, dried fruit and nut mix does not usually need refrigeration if it is kept dry in an airtight container away from heat and sunlight. Refrigerate it if your home is hot or humid, and let the sealed container warm before opening to limit condensation.

Can you freeze dried fruit and nut mix?

Yes, you can freeze dried fruit and nut mix in a well-sealed, moisture-proof container. Thaw it while still sealed so condensation forms on the outside rather than dampening the fruit and nuts.

Why does dried fruit and nut mix get sticky or clump together?

Dried fruit and nut mix can clump because natural fruit sugars become sticky, especially when exposed to warmth or moisture. Store it in a dry airtight container, and keep the fruit separate from the nuts until serving if clumping is a problem.

Is dried fruit and nut mix good before a workout?

Yes, dried fruit and nut mix can work before a workout because its dried fruit provides quick-digesting carbohydrates and the nuts add staying power. Keep the snack modest and allow time to digest if nuts feel heavy during exercise.

Can people with diabetes eat dried fruit and nut mix?

People with diabetes can eat dried fruit and nut mix, but the dried fruit’s natural sugars can raise blood glucose. Choose an unsweetened mix, keep the amount small, and follow your individual meal plan or clinician’s advice.

Should you wash dried fruit and nut mix before eating it?

No, washing dried fruit and nut mix is generally unnecessary and adds moisture that can affect its texture and storage. If you do rinse it, eat it promptly or dry every piece thoroughly before storing.

Dried fruit and nut mix Vitamins & Minerals

Vitamins

Vitamin E

0.75mg · 5% DV

0.08mg · 5% DV

0.06mg · 5% DV

0.05mg · 4% DV

Minerals

Copper

0.15mg · 17% DV

Manganese

0.33mg · 14% DV

Phosphorus

48mg · 7% DV

Magnesium

27mg · 6% DV

Potassium ⭐

171mg · 5% DV

Sodium

1.5mg · 0% DV

Dried fruit and nut mix Glycemic Index

GLYCEMIC INDEX

Medium

0 Low5570100

GLYCEMIC LOAD

7.2

Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Dried fruit and nut mix

To burn the 129 calories in 1 serving (medium) (30 g):

🚶

32min

Walking (5 km/h)

🏃

13min

Running (8 km/h)

🚴

18min

Cycling

🏊

15min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

What is Dried fruit and nut mix?

Dried fruit and nut mix brings together dried fruits—often raisins or apricots—with nuts such as almonds, walnuts or hazelnuts. There is no single regional recipe: the ingredients vary between homemade blends and packaged versions.

The fruit adds chewy sweetness and sometimes a tart note, while the nuts bring a crunchy, rich contrast. It works as a portable snack, can be stirred into porridge or yoghurt, and is also served in small bowls alongside tea or coffee. It provides energy and fibre, with much of its fat coming from the nuts; dried fruit also makes the mix naturally sweet. For a more filling snack, pair a modest handful with plain yoghurt, or choose a blend without added sugar if you prefer less sweetness.

How Nutritious Is Dried fruit and nut mix?

Nutrient density

High

65/ 100

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

42/ 100

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 Dried fruit and nut 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 Dried fruit and nut mix Contain Allergens?

Contains these allergens:

Gluten free

Dairy free

Eggs free

Peanuts yes

Tree nuts yes

Fish free

Soy free

Sesame free

Which Diets Is Dried fruit and nut 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

— Not suitable

Low FODMAP

— Not suitable

Dried fruit and nut mix Fat Profile

SATURATED

0.66g

MONOUNSATURATED

2.85g

POLYUNSATURATED

2.16g

⚖️

Omega 6:3 ratio 22.5:1

Above the ideal 4:1 (22.5:1).

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 28, 2026

Dried fruit and nut mix Calories

Quick answer

Dried fruit and nut mix Nutrition Facts

Dried fruit and nut mix nutrition facts table.css-c5434f{font-weight:500;color:#979797;} · 1 serving (medium) (30 g)

How Many Calories in 1 Serving of Dried fruit and nut mix?

Frequently Asked Questions About Dried fruit and nut mix

Is dried fruit and nut mix a healthy snack?

Can dried fruit and nut mix help with weight loss?

What is usually in dried fruit and nut mix?

How do you make dried fruit and nut mix at home?

Does dried fruit and nut mix need to be refrigerated?

Can you freeze dried fruit and nut mix?

Why does dried fruit and nut mix get sticky or clump together?

Is dried fruit and nut mix good before a workout?

Can people with diabetes eat dried fruit and nut mix?

Should you wash dried fruit and nut mix before eating it?

Dried fruit and nut mix Vitamins & Minerals

Dried fruit and nut mix Glycemic Index

How to Burn Off Dried fruit and nut mix

What is Dried fruit and nut mix?

How Nutritious Is Dried fruit and nut mix?

Nutrient density

Satiety score

Is Dried fruit and nut mix Processed?

Does Dried fruit and nut mix Contain Allergens?

Which Diets Is Dried fruit and nut mix Good For?

Dried fruit and nut mix Fat Profile

Compare Dried fruit and nut mix

Foods Similar to Dried fruit and nut mix

Have another question about Dried fruit and nut mix?

Dried fruit and nut mix nutrition facts table · 1 serving (medium) (30 g)