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Handful of mixed foods Calories
Mixed nuts and dried fruits, energy and fiber source
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Handful of mixed foods (30 g) has 141 calories. That works out to 470 calories per 100 g. It contains 13.5 g of carbs, 3.3 g of protein, 8.7 g of fat and 2.1 g of fiber. Its 0.2 mg of Copper covers 17% of the Daily Value. Its glycemic index is 40 (low), so it raises blood sugar slowly.
Handful of mixed foods Nutrition Facts
Selected: 1 piece (medium) · 30 g
141
KCAL / 30G
Carbs
13.5g
· 5% DV
Protein
3.3g
· 7% DV
Fat
8.7g
· 11% DV
Fiber
2.1g
· 8% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 37% · Protein 9% · Fat 54%
Handful of mixed foods nutrition facts table · 1 piece (medium) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 141 kcal | |
| Total fat | 8.7 g | 11% |
| Saturated fat | 0.96 g | 5% |
| Trans fat | 0 g | |
| Sodium | 1.5 mg | 0% |
| Total carbohydrate | 13.5 g | 5% |
| Fiber | 2.1 g | 8% |
| Protein | 3.3 g | 7% |
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 Handful of mixed foods?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 30 g | 141 kcal |
| 1 piece (extra small) | 15 g | 71 kcal |
| 1 piece (small) | 20 g | 94 kcal |
| 1 piece (large) | 40 g | 188 kcal |
| 1 pack (medium) | 50 g | 235 kcal |
| 2 piece (double) | 60 g | 282 kcal |
| 100 g | 100 g | 470 kcal |
| 1 cup (whole) | 120 g | 564 kcal |
Calculated from 470 calories per 100 g.
Frequently Asked Questions About Handful of mixed foods
What is in a handful of mixed foods?
A handful of mixed foods is usually a snack mix of nuts and dried fruit. The exact ingredients vary, but common choices include almonds, walnuts or peanuts with raisins, cranberries or dried apricots.
How do you make a handful of mixed foods at home?
Combine your preferred nuts and dried fruit to make a handful of mixed foods at home. Keep the nuts whole or roughly chop them, then cut larger pieces of dried fruit so the ingredients are easy to eat together.
Is a handful of mixed foods a healthy snack?
Yes, a handful of mixed foods can be a nourishing snack because nuts provide unsaturated fats and dried fruit provides fiber and carbohydrates. Choose a mix without candy or heavily sweetened fruit if you want the snack to stay simple.
Does a handful of mixed foods need to be refrigerated?
No, a handful of mixed foods does not usually need refrigeration when kept sealed in a cool, dry place. Refrigeration can help preserve the nuts in a warm or humid kitchen, but keep the container closed to prevent moisture from reaching the dried fruit.
Can a handful of mixed foods go bad?
Yes, a handful of mixed foods can lose quality or spoil. Nuts may develop a stale, bitter or paint-like smell as their oils turn rancid, while damp or moldy dried fruit should be discarded rather than picked out.
Can you add a handful of mixed foods to oatmeal or yogurt?
Yes, a handful of mixed foods works well as a topping for oatmeal or yogurt. Add it just before eating to keep the nuts crunchy; chopping larger pieces also helps distribute the fruit and nuts through the bowl.
Can you take a handful of mixed foods on a hike or trip?
Yes, a handful of mixed foods is convenient to pack for a hike or trip because it does not require cooking or refrigeration for short outings. Use a sealed container so the dried fruit stays clean and the nuts do not get crushed.
Does a handful of mixed foods help with weight loss?
A handful of mixed foods can fit into a weight-loss eating plan, but it is easy to eat more than intended because nuts and dried fruit are compact and energy-dense. Portion it into a small container instead of snacking from a large bag.
Can you eat a handful of mixed foods before a workout?
Yes, you can eat a handful of mixed foods before a workout. The dried fruit supplies carbohydrates, while nuts digest more slowly; if a full mix feels heavy during exercise, have it earlier or choose mostly dried fruit.
Is a handful of mixed foods safe for toddlers?
A handful of mixed foods with whole nuts is not safe for toddlers because whole nuts can cause choking. For a young child, finely grind the nuts or use a smooth nut butter, and cut soft dried fruit into small pieces.
Handful of mixed foods Vitamins & Minerals
Vitamins
B1
0.11mg · 9% DV
Vitamin E
1.26mg · 8% DV
Biotin
2.1µg · 7% DV
B2
0.07mg · 5% DV
Minerals
Copper
0.15mg · 17% DV
Manganese
0.33mg · 14% DV
Magnesium
33mg · 8% DV
Phosphorus
51mg · 7% DV
Potassium ⭐
162mg · 5% DV
Sodium
1.5mg · 0% DV
Handful of mixed foods Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Handful of mixed foods
To burn the 141 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 Handful of mixed foods?
Handful of mixed foods is a convenient snack made by combining nuts with dried fruit. The exact mix varies, but it often brings together crunchy almonds, walnuts or similar nuts with chewy, sweet pieces such as raisins or dried apricots. It is a familiar style of snack in many places, whether bought ready-made or put together at home.
Sweet, nutty flavours and contrasting textures make it easy to eat on its own, pack for a walk or stir into porridge or yoghurt. The nuts and fruit provide fibre and make the mix energy-dense, so a small handful is often satisfying. Pair it with plain yoghurt for a more substantial snack, or choose a mix without added sweets if you prefer a less sugary taste.
How Nutritious Is Handful of mixed foods?
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 Handful of mixed foods 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 Handful of mixed foods Contain Allergens?
Contains these allergens:
Which Diets Is Handful of mixed foods 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
Handful of mixed foods Fat Profile
SATURATED
0.96g
MONOUNSATURATED
4.53g
POLYUNSATURATED
2.58g
Omega 6:3 ratio 15:1
Above the ideal 4:1 (15:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.