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Fresh dried nuts Calories
Assorted fresh dried nuts, source of protein and healthy fats
In season: Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Fresh dried nuts (30 g) has 177 calories. That works out to 590 calories per 100 g. It contains 5.7 g of carbs, 5.6 g of protein, 15.3 g of fat and 2.3 g of fiber. Its 0.3 mg of Copper covers 37% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Fresh dried nuts Nutrition Facts
Selected: 1 piece (medium) · 30 g
177
KCAL / 30G
Carbs
5.7g
· 2% DV
Protein
5.6g
· 11% DV
Fat
15.3g
· 20% DV
Fiber
2.3g
· 8% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 12% · Protein 12% · Fat 76%
Fresh dried nuts nutrition facts table · 1 piece (medium) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 177 kcal | |
| Total fat | 15.3 g | 20% |
| Saturated fat | 1.95 g | 10% |
| Trans fat | 0 g | |
| Sodium | 1.5 mg | 0% |
| Total carbohydrate | 5.7 g | 2% |
| Fiber | 2.3 g | 8% |
| Protein | 5.6 g | 11% |
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 Medium Fresh dried nuts?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 30 g | 177 kcal |
| 1 tablespoon (chopped) | 10 g | 59 kcal |
| 1 piece (small) | 15 g | 89 kcal |
| 1 pack (mini) | 40 g | 236 kcal |
| 1 piece (large) | 50 g | 295 kcal |
| 2 piece (double) | 60 g | 354 kcal |
| 100 g | 100 g | 590 kcal |
| 1 pack (jumbo) | 100 g | 590 kcal |
| 1 cup (whole) | 140 g | 826 kcal |
Calculated from 590 calories per 100 g.
Frequently Asked Questions About Fresh dried nuts
Are fresh dried nuts raw or roasted?
Fresh dried nuts may be raw or roasted; the name alone does not tell you which. Raw nuts have not been heat-roasted, while roasted ones have. Check the product description or appearance, and roast raw nuts at home if you prefer a toastier flavor.
How should you store fresh dried nuts?
Store fresh dried nuts in an airtight container in a cool, dry, dark place. Refrigerate them if your kitchen is warm or humid, especially if the nuts retain more moisture than fully dried ones. Keep them away from strong-smelling foods because they absorb odors.
Can you freeze fresh dried nuts?
Yes, fresh dried nuts can be frozen in an airtight, freezer-safe container. Freezing is useful for keeping a larger supply on hand. Let the sealed container come to room temperature before opening it, so condensation is less likely to dampen the nuts.
How can you tell if fresh dried nuts have gone rancid?
Rancid fresh dried nuts often smell like old oil, paint, or crayons and may taste bitter or soapy. Discard them if they have these signs rather than trying to mask the flavor. A musty smell or visible mold is also a reason not to eat them.
Do fresh dried nuts need washing before eating?
No, fresh dried nuts sold ready to eat generally do not need washing. Water can leave them damp and make them spoil sooner. If you wash nuts from a shell or harvest, dry them thoroughly before eating or storing them.
Can you eat the skin on fresh dried nuts?
Usually, yes: the thin skins on many nuts are edible, though they can taste slightly bitter. Hard outer shells are not edible and should be removed. Since a mixed assortment can include different nuts, check each variety rather than assuming every covering is the same.
How do you choose good fresh dried nuts?
Choose fresh dried nuts that look intact and smell clean and mild, without damp patches, mold, or shriveled pieces. If buying them in bulk, ask to smell a sample when possible; a stale, oily odor can signal that the nuts have been stored too long.
Are fresh dried nuts good for weight loss?
Fresh dried nuts can fit into a weight-loss eating plan, and their protein, fat, and fiber can make them filling. Because they are energy-dense, portion them instead of snacking from a large bag, which makes it easier to avoid eating more than intended.
How many fresh dried nuts should you eat a day?
A small handful is a practical daily amount for many people, but the right portion varies with the rest of your meals and the mix of nuts. If you are watching your intake, portion them into a bowl rather than eating straight from the container.
Are fresh dried nuts a good snack before exercise?
Fresh dried nuts can work before exercise if you have enough time to digest them. Their fat and fiber may feel heavy right before a workout, so choose a smaller amount or eat them earlier if you notice stomach discomfort.
Fresh dried nuts Vitamins & Minerals
Vitamins
Biotin
4.5µg · 15% DV
Vitamin E
2.25mg · 15% DV
B1
0.15mg · 13% DV
B6
0.12mg · 7% DV
Minerals
Copper
0.33mg · 37% DV
Manganese
0.6mg · 26% DV
Phosphorus
123mg · 18% DV
Magnesium
63mg · 15% DV
Potassium ⭐
195mg · 6% DV
Sodium
1.5mg · 0% DV
Fresh dried nuts Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Fresh dried nuts
To burn the 177 calories in 1 piece (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 Fresh dried nuts?
Fresh dried nuts is a mixed selection of nuts such as almonds, walnuts and hazelnuts, sold as a snack; the exact mix varies. The name can refer to nuts from a recent harvest or ones that have been dried while still fresh. They are commonly eaten by the handful, added to breakfast or scattered over porridge, salads and baked dishes.
Their texture is pleasantly crunchy, with a gently sweet, rich flavour that varies from nut to nut. They provide protein and fibre, but are also energy-dense because much of their composition is fat. A small handful makes a satisfying snack; pair it with fresh fruit or plain yoghurt, or use a modest sprinkle to add crunch to a meal.
How Nutritious Is Fresh dried nuts?
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 Fresh dried nuts 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 Fresh dried nuts Contain Allergens?
Contains these allergens:
Which Diets Is Fresh dried nuts 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
Fresh dried nuts Fat Profile
SATURATED
1.95g
MONOUNSATURATED
8.4g
POLYUNSATURATED
4.65g
Omega 6:3 ratio 7.1:1
Above the ideal 4:1 (7.1:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.