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Gluten-free nut mix Calories
Energy-dense mix rich in healthy fats and minerals
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Gluten-free nut mix (30 g) has 182 calories. That works out to 607 calories per 100 g. It contains 6.5 g of carbs, 5.7 g of protein, 15.6 g of fat and 2.7 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.
Gluten-free nut mix Nutrition Facts
Selected: 1 serving (medium) · 30 g
182
KCAL / 30G
Carbs
6.5g
· 2% DV
Protein
5.7g
· 11% DV
Fat
15.6g
· 20% DV
Fiber
2.7g
· 10% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 14% · Protein 12% · Fat 74%
Gluten-free nut mix nutrition facts table · 1 serving (medium) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 182 kcal | |
| Total fat | 15.6 g | 20% |
| Saturated fat | 1.74 g | 9% |
| Trans fat | 0 g | |
| Sodium | 2.4 mg | 0% |
| Total carbohydrate | 6.5 g | 2% |
| Fiber | 2.7 g | 10% |
| Protein | 5.7 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 Serving of Gluten-free nut mix?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 30 g | 182 kcal |
| 1 tablespoon (whole) | 9 g | 55 kcal |
| 2 tablespoon (whole) | 18 g | 109 kcal |
| 1 pack (mini) | 25 g | 152 kcal |
| 1 ounce (whole) | 28 g | 170 kcal |
| 1 pack (small) | 40 g | 243 kcal |
| 1 piece (small) | 45 g | 273 kcal |
| 1 pack (medium) | 60 g | 364 kcal |
| 100 g | 100 g | 607 kcal |
| 1 cup (whole) | 120 g | 728 kcal |
Calculated from 607 calories per 100 g.
Frequently Asked Questions About Gluten-free nut mix
What nuts are usually in a gluten-free nut mix?
A gluten-free nut mix can contain almonds, cashews, walnuts, hazelnuts, pistachios, or peanuts; the combination varies by brand. Some mixes also include seeds or dried fruit, so check the ingredients if you want a particular blend or need to avoid a specific nut.
Is a gluten-free nut mix safe for people with celiac disease?
A gluten-free nut mix is suitable for someone with celiac disease only if it has not been contaminated with gluten during processing or packing. Choose a product with a clear gluten-free claim and check its cross-contact information, especially when buying from bulk bins.
Is a gluten-free nut mix good for you?
Yes, a gluten-free nut mix can be a nutritious snack, providing unsaturated fats, fiber, protein, and minerals. Plain mixes are usually a better everyday choice than varieties coated with sugar or heavily salted; their concentrated energy also makes mindful portioning useful.
Can eating a gluten-free nut mix help with weight loss?
A gluten-free nut mix does not cause weight loss, but its protein, fiber, and fats may help you feel satisfied between meals. Because nuts are energy-dense, eating directly from a large bag can add up quickly; serve some in a small bowl instead.
How should you store a gluten-free nut mix after opening?
Store a gluten-free nut mix in an airtight container in a cool, dry, dark place. Heat, light, and air can make the nuts’ natural oils turn rancid, so keep the container away from the stove and close it promptly after serving.
Can you freeze a gluten-free nut mix?
Yes, you can freeze a gluten-free nut mix to help preserve its freshness. Seal it in an airtight, freezer-safe bag or container, and thaw only what you need while it is still sealed to reduce moisture forming on the nuts.
How can you use a gluten-free nut mix in meals?
A gluten-free nut mix works as a snack or as a crunchy topping for oatmeal, yogurt, salads, and roasted vegetables. You can also chop it into a coating for baked fish or chicken; add it near the end so it keeps its texture.
Is a gluten-free nut mix usually raw or roasted?
A gluten-free nut mix may be raw, dry-roasted, or roasted with added oil, and the package should say which. Roasting brings out a deeper flavor, while raw nuts have a milder taste; check the ingredient list for added salt, oil, or sweeteners.
How can you tell if a gluten-free nut mix has gone rancid?
A gluten-free nut mix may be rancid if it smells stale, sour, or like paint, or tastes unusually bitter. Discard it if you see mold, moisture, or insects; rancid nuts are unpleasant and should not be made edible by roasting.
Does a gluten-free nut mix raise blood sugar?
A plain gluten-free nut mix generally has a modest effect on blood sugar because its fat, protein, and fiber slow digestion. Sweetened mixes or blends with dried fruit can have a stronger effect. If you use diabetes medication, ask your clinician how to fit it into your plan.
Gluten-free nut mix Vitamins & Minerals
Vitamins
Biotin
5.4µg · 18% DV
Vitamin E
2.61mg · 17% DV
B1
0.13mg · 11% DV
B3
1.14mg · 7% DV
Minerals
Copper
0.33mg · 37% DV
Manganese
0.6mg · 26% DV
Phosphorus
137mg · 20% DV
Magnesium
74mg · 18% DV
Potassium ⭐
186mg · 5% DV
Sodium
2.4mg · 0% DV
Gluten-free nut mix Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Gluten-free nut mix
To burn the 182 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 Gluten-free nut mix?
Gluten-free nut mix brings together a selection of nuts; the exact combination can vary from one mix to another. It may contain raw or roasted pieces, with a naturally rich flavour and a satisfying crunch.
Enjoy it by the handful as a snack, stir it into porridge or yoghurt, or scatter it over salads for extra texture. Nuts make this an energy-dense choice, with plenty of fats alongside protein and fibre; 100 g provides 607 kcal. A modest portion paired with fresh fruit makes a handy snack, while an unsalted mix can suit dishes where you want the nuts’ flavour without extra seasoning.
How Nutritious Is Gluten-free 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 Gluten-free 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 Gluten-free nut mix Contain Allergens?
Contains these allergens:
Which Diets Is Gluten-free 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
✓ Suitable
Low FODMAP
— Not suitable
Gluten-free nut mix Fat Profile
SATURATED
1.74g
MONOUNSATURATED
9.36g
POLYUNSATURATED
3.78g
Omega 6:3 ratio 32.2:1
Above the ideal 4:1 (32.2:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.