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Fruit and nut mix Calories
Energy-dense mix with fiber and healthy fats
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Fruit and nut mix (40 g) has 184 calories. That works out to 460 calories per 100 g. It contains 19.6 g of carbs, 4.2 g of protein, 10 g of fat and 3 g of fiber. Its 0.2 mg of Copper covers 24% of the Daily Value. Its glycemic index is 45 (low), so it raises blood sugar slowly.
Fruit and nut mix Nutrition Facts
Selected: 1 serving (medium) · 40 g
184
KCAL / 40G
Carbs
19.6g
· 7% DV
Protein
4.2g
· 8% DV
Fat
10g
· 13% DV
Fiber
3g
· 11% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 42% · Protein 9% · Fat 49%
Fruit and nut mix nutrition facts table · 1 serving (medium) (40 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 184 kcal | |
| Total fat | 10 g | 13% |
| Saturated fat | 1.28 g | 6% |
| Trans fat | 0 g | |
| Sodium | 7.2 mg | 0% |
| Total carbohydrate | 19.6 g | 7% |
| Fiber | 3 g | 11% |
| Protein | 4.2 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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How Many Calories in 1 Serving of Fruit and nut mix?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 40 g | 184 kcal |
| 1 tablespoon (small) | 12 g | 55 kcal |
| 1 ounce (medium) | 28 g | 129 kcal |
| 1 pack (mini) | 30 g | 138 kcal |
| 1 pack (small) | 50 g | 230 kcal |
| 1 cup (small) | 55 g | 253 kcal |
| 1 pack (medium) | 75 g | 345 kcal |
| 100 g | 100 g | 460 kcal |
| 1 cup (large) | 110 g | 506 kcal |
Calculated from 460 calories per 100 g.
Frequently Asked Questions About Fruit and nut mix
What is in a fruit and nut mix?
A fruit and nut mix usually combines dried fruit, such as raisins or cranberries, with nuts such as almonds, cashews or walnuts. Some versions also include seeds, chocolate or coconut, so the proportions and ingredients vary between mixes.
Is fruit and nut mix good for you?
Yes, fruit and nut mix can be a nourishing snack because it provides fiber from dried fruit and unsaturated fats from nuts. It is also energy-dense, and some mixes contain added sugar or salt, so choose a portion that suits your needs.
Can fruit and nut mix help with weight loss?
Fruit and nut mix can fit into a weight-loss plan, but it is easy to eat more than intended because a small handful is energy-dense. Portion it into a bowl or snack container rather than eating straight from a large bag.
How do you make fruit and nut mix at home?
To make fruit and nut mix at home, combine your preferred nuts with dried fruit such as raisins, chopped apricots or cranberries. Use unsalted nuts and unsweetened dried fruit if you want to avoid extra salt and added sugar.
How should you store fruit and nut mix?
Store fruit and nut mix in an airtight container in a cool, dry cupboard, away from sunlight and heat. If your kitchen is warm, refrigeration can help keep the nuts from turning rancid; keep moisture out to protect the dried fruit.
Is fruit and nut mix good for people with diabetes?
People with diabetes can include fruit and nut mix, but dried fruit contains carbohydrates that can raise blood sugar. Choose a mix with less dried fruit, keep the portion modest, and fit it into your meal plan; a dietitian can help tailor that plan.
Can you eat fruit and nut mix for breakfast?
Yes, fruit and nut mix works as a breakfast topping for oatmeal, plain yogurt or cereal. Its dried fruit adds sweetness and its nuts add crunch, so you may not need extra sweetener; add it just before eating to keep it crisp.
Can you freeze fruit and nut mix?
Yes, fruit and nut mix can be frozen in a tightly sealed, freezer-safe container. Let it come to room temperature while still sealed before opening, which helps prevent condensation from making the dried fruit damp.
Is fruit and nut mix a good snack before a workout?
Fruit and nut mix can be a convenient source of energy before exercise, but its fat and fiber may feel heavy during a hard workout. Try a small amount well before training, and choose a lighter snack if it upsets your stomach.
Is fruit and nut mix safe for young children?
Fruit and nut mix can be offered to children, but whole nuts are a choking hazard for young children, especially those under five. Chop or finely grind the nuts to suit the child’s age, and watch for signs of a nut allergy.
Fruit and nut mix Vitamins & Minerals
Vitamins
Vitamin E
1.68mg · 11% DV
Biotin
3.2µg · 11% DV
B1
0.09mg · 8% DV
B3
1.12mg · 7% DV
Minerals
Copper
0.22mg · 24% DV
Manganese
0.56mg · 24% DV
Phosphorus
100mg · 14% DV
Magnesium
48mg · 11% DV
Potassium ⭐
208mg · 6% DV
Sodium
7.2mg · 0% DV
Fruit and nut mix Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Fruit and nut mix
To burn the 184 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.
What is Fruit and nut mix?
Fruit and nut mix brings together nuts such as almonds, walnuts or hazelnuts with dried fruit, often raisins, dates or apricots. The exact combination varies, whether you make it at home or buy it ready-made, so each handful can offer a different balance of sweetness and crunch.
It works as a portable snack, a topping for porridge or yoghurt, or an addition to breakfast bowls and trail food. The chewy fruit contrasts with the rich, crisp nuts, and the mix provides fibre and mostly unsaturated fats while being energy-dense. A small handful is often satisfying; for a less sweet mix, choose one with a higher proportion of nuts and less dried fruit.
How Nutritious Is Fruit and nut 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 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 Fruit and nut mix Contain Allergens?
Contains these allergens:
Which Diets Is 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
Fruit and nut mix Fat Profile
SATURATED
1.28g
MONOUNSATURATED
4.16g
POLYUNSATURATED
2.84g
Omega 6:3 ratio 38.9:1
Above the ideal 4:1 (38.9:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.