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Mixed raw nuts and dried fruits Calories
Energy and fiber source, healthy fats, rich in vitamins and minerals
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Mixed raw nuts and dried fruits (40 g) has 172 calories. That works out to 430 calories per 100 g. It contains 17.6 g of carbs, 4.2 g of protein, 9.6 g of fat and 3 g of fiber. Its 0.2 mg of Copper covers 27% of the Daily Value. Its glycemic index is 45 (medium), so it raises blood sugar at a moderate pace.
Mixed raw nuts and dried fruits Nutrition Facts
Selected: 1 serving (medium) · 40 g
172
KCAL / 40G
Carbs
17.6g
· 6% DV
Protein
4.2g
· 8% DV
Fat
9.6g
· 12% 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 41% · Protein 10% · Fat 49%
Mixed raw nuts and dried fruits nutrition facts table · 1 serving (medium) (40 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 172 kcal | |
| Total fat | 9.6 g | 12% |
| Saturated fat | 1.12 g | 6% |
| Trans fat | 0 g | |
| Sodium | 3.2 mg | 0% |
| Total carbohydrate | 17.6 g | 6% |
| 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 Mixed raw nuts and dried fruits?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 40 g | 172 kcal |
| 1 piece (mini) | 20 g | 86 kcal |
| 1 serving (extra small) | 20 g | 86 kcal |
| 1 serving (small) | 30 g | 129 kcal |
| 1 serving (large) | 60 g | 258 kcal |
| 1 cup (whole) | 80 g | 344 kcal |
| 2 serving (double) | 80 g | 344 kcal |
| 100 g | 100 g | 430 kcal |
| 1 pack (jumbo) | 100 g | 430 kcal |
Calculated from 430 calories per 100 g.
Frequently Asked Questions About Mixed raw nuts and dried fruits
Are mixed raw nuts and dried fruits good for you?
Yes, mixed raw nuts and dried fruits can be a nourishing snack: nuts provide unsaturated fats and fiber, while dried fruit adds fiber and natural sugars. Choose a plain mix without added sugar or salt for a straightforward option.
What is usually in mixed raw nuts and dried fruits?
Mixed raw nuts and dried fruits commonly combine almonds, walnuts, cashews, or similar nuts with raisins, dates, apricots, or other dried fruit. There is no fixed recipe, so check the ingredient list if you need to avoid a particular ingredient.
How should you store mixed raw nuts and dried fruits?
Store mixed raw nuts and dried fruits in an airtight container in a cool, dry, dark place. Warmth, light, and moisture can make the nuts turn rancid and cause the dried fruit to soften or stick together.
Can you freeze mixed raw nuts and dried fruits?
Yes, mixed raw nuts and dried fruits can be frozen in an airtight freezer-safe container. Let the sealed container reach room temperature before opening it, which helps keep condensation from dampening the mixture.
Can mixed raw nuts and dried fruits help with weight loss?
They do not cause weight loss on their own, although their fiber and fats may help make a snack satisfying. The mix is easy to overeat, so portion some into a bowl rather than eating straight from a large bag.
Are mixed raw nuts and dried fruits a good snack before a workout?
Yes, a small amount can work before exercise: dried fruit supplies readily available carbohydrates, while nuts make the snack more filling. Eat it early enough to avoid exercising with a full stomach, especially if nuts feel heavy for you.
Are raw mixed nuts better than roasted nuts in mixed raw nuts and dried fruits?
Not necessarily; raw and roasted nuts can both be nutritious. Roasting changes their flavor and crunch, and some roasted versions contain added oil or salt, so compare ingredients if you want a plain mix.
How do you make mixed raw nuts and dried fruits at home?
Combine your preferred unsalted raw nuts with dried fruit in a clean, dry bowl, then transfer the mix to an airtight container. Add fruit gradually so the result is not dominated by its sweetness, and make only as much as you can store well.
Do mixed raw nuts and dried fruits raise blood sugar?
They can raise blood sugar, particularly because dried fruit contains concentrated natural sugars. Nuts add fat and fiber, but do not cancel out the carbohydrates; if you have diabetes, ask your doctor or dietitian how to fit the mix into your eating plan.
How can you tell if mixed raw nuts and dried fruits have gone rancid?
A sharp, bitter, sour, or paint-like smell can signal rancid nuts, and their flavor may also turn unpleasant. Discard the mix if you see mold or notice unexpected dampness or stickiness; do not taste food that looks moldy.
Mixed raw nuts and dried fruits Vitamins & Minerals
Vitamins
Biotin
2.8µg · 9% DV
B1
0.1mg · 8% DV
Vitamin E
1.12mg · 7% DV
B5
0.28mg · 6% DV
Minerals
Copper
0.24mg · 27% DV
Manganese
0.44mg · 19% DV
Phosphorus
72mg · 10% DV
Magnesium
37mg · 9% DV
Potassium ⭐
236mg · 7% DV
Sodium
3.2mg · 0% DV
Mixed raw nuts and dried fruits Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Mixed raw nuts and dried fruits
To burn the 172 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 Mixed raw nuts and dried fruits?
Mixed raw nuts and dried fruits brings together uncooked nuts—such as almonds, walnuts or hazelnuts—with dried fruit, often raisins or apricots. The exact mix varies, and it can be assembled at home or bought ready to eat.
Crunchy nuts balance the fruit’s chewy texture and concentrated sweetness. It works as a portable snack, a topping for porridge or yoghurt, or part of a trail mix; in Turkey, it is also commonly enjoyed between meals or with tea. The combination provides fibre, fats and energy, so a small handful can be satisfying. For a less sweet blend, use more nuts and fewer dried fruits.
How Nutritious Is Mixed raw nuts and dried fruits?
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 Mixed raw nuts and dried fruits 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 Mixed raw nuts and dried fruits Contain Allergens?
Contains these allergens:
Which Diets Is Mixed raw nuts and dried fruits 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
Mixed raw nuts and dried fruits Fat Profile
SATURATED
1.12g
MONOUNSATURATED
5.28g
POLYUNSATURATED
3.12g
Omega 6:3 ratio 20.6:1
Above the ideal 4:1 (20.6:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.