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Mixed dried fruit and nuts Calories
Energy-dense snack mix with fiber and healthy fats
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Mixed dried fruit and nuts (40 g) has 172 calories. That works out to 430 calories per 100 g. It contains 19.9 g of carbs, 4.2 g of protein, 9.4 g of fat and 3 g of fiber. Its 0.2 mg of Copper covers 23% of the Daily Value. Its glycemic index is 45 (low), so it raises blood sugar slowly.
Mixed dried fruit and nuts Nutrition Facts
Selected: 1 serving (medium) · 40 g
172
KCAL / 40G
Carbs
19.9g
· 7% DV
Protein
4.2g
· 8% DV
Fat
9.4g
· 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 44% · Protein 9% · Fat 47%
Mixed dried fruit and nuts nutrition facts table · 1 serving (medium) (40 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 172 kcal | |
| Total fat | 9.4 g | 12% |
| Saturated fat | 1.04 g | 5% |
| Trans fat | 0 g | |
| Sodium | 7.2 mg | 0% |
| Total carbohydrate | 19.9 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 Mixed dried fruit and nuts?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 40 g | 172 kcal |
| 1 tablespoon (small) | 10 g | 43 kcal |
| 2 tablespoon (medium) | 20 g | 86 kcal |
| 1 ounce (medium) | 28 g | 120 kcal |
| 1 pack (mini) | 30 g | 129 kcal |
| 1 pack (small) | 50 g | 215 kcal |
| 1 cup (small) | 65 g | 280 kcal |
| 1 cup (medium) | 90 g | 387 kcal |
| 100 g | 100 g | 430 kcal |
Calculated from 430 calories per 100 g.
Frequently Asked Questions About Mixed dried fruit and nuts
Is mixed dried fruit and nuts healthy?
Yes, mixed dried fruit and nuts can be a nourishing snack: the nuts provide fiber and unsaturated fats, while dried fruit adds fiber and natural sugars. Because the mix is energy-dense, portion it rather than eating straight from a large bag.
What is in mixed dried fruit and nuts?
Mixed dried fruit and nuts combines nuts such as almonds, walnuts, or peanuts with dried fruit such as raisins, apricots, or dates. The exact ingredients vary by mix, so check the ingredient list if you need to avoid a particular nut or fruit.
Does mixed dried fruit and nuts cause weight gain?
Mixed dried fruit and nuts does not cause weight gain by itself, but its concentrated energy makes it easy to eat a lot without feeling full. Having a measured serving instead of grazing from the bag can help keep portions in check.
How should you store mixed dried fruit and nuts?
Store mixed dried fruit and nuts in an airtight container in a cool, dry place away from sunlight. Keeping moisture out helps the dried fruit stay pleasant and the nuts retain their freshness; close the container again promptly after serving.
Can you freeze mixed dried fruit and nuts?
Yes, mixed dried fruit and nuts can be frozen in an airtight, freezer-safe container. Thaw only the amount you need while it is still sealed, then open it once it reaches room temperature to reduce condensation on the fruit and nuts.
Can people with diabetes eat mixed dried fruit and nuts?
Yes, people with diabetes can include mixed dried fruit and nuts, but dried fruit is a concentrated source of carbohydrates and can affect blood glucose. Choose an unsweetened mix, consider the portion in your meal plan, and follow your clinician’s individual advice.
Should you soak mixed dried fruit and nuts before eating?
No, mixed dried fruit and nuts does not need to be soaked before eating. Soaking softens the fruit and nuts, but it also adds moisture and shortens storage life, so soak only the amount you plan to eat straight away.
Is mixed dried fruit and nuts good before a workout?
Yes, mixed dried fruit and nuts can work as a pre-workout snack: the dried fruit supplies readily available carbohydrates, while nuts make it more filling. Eat it early enough to digest comfortably, since the fat and fiber can feel heavy during exercise.
Can you wash mixed dried fruit and nuts?
Usually, no: washing mixed dried fruit and nuts can leave moisture in the mix and make it spoil sooner. If loose pieces need cleaning, pick out debris by hand; if you do wash some, dry them thoroughly and eat them promptly.
Is mixed dried fruit and nuts a good breakfast snack?
Yes, mixed dried fruit and nuts can be a convenient addition to breakfast, sprinkled over porridge or served with yogurt. It adds crunch and sweetness, but it works best alongside a more substantial breakfast rather than as the whole meal.
Mixed dried fruit and nuts Vitamins & Minerals
Vitamins
Vitamin E
1.24mg · 8% DV
Biotin
2.4µg · 8% DV
B1
0.09mg · 8% DV
B3
0.96mg · 6% DV
Minerals
Copper
0.21mg · 23% DV
Manganese
0.44mg · 19% DV
Phosphorus
102mg · 15% DV
Magnesium
47mg · 11% DV
Potassium ⭐
216mg · 6% DV
Sodium
7.2mg · 0% DV
Mixed dried fruit and nuts Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Mixed dried fruit and nuts
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 dried fruit and nuts?
Mixed dried fruit and nuts brings chewy dried fruit together with crunchy, satisfying nuts. The exact blend varies, but it commonly pairs sweet fruit such as raisins or dried apricots with nuts such as almonds, walnuts or cashews. It is easy to pack for a commute, a hike or a desk snack, and can also be served in a bowl for sharing. The fruit gives the mix sweetness, while the nuts add richness and a firmer bite.
It is an energy-dense snack, with fibre as well as fats and carbohydrates. A modest handful works well on its own; for a less sweet snack, pair it with plain yogurt or fresh fruit.
How Nutritious Is Mixed dried fruit and 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 Mixed dried fruit and 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 Mixed dried fruit and nuts Contain Allergens?
Contains these allergens:
Which Diets Is Mixed dried fruit and 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
— Not suitable
Low FODMAP
— Not suitable
Mixed dried fruit and nuts Fat Profile
SATURATED
1.04g
MONOUNSATURATED
4.04g
POLYUNSATURATED
2.48g
Omega 6:3 ratio 46.4:1
Above the ideal 4:1 (46.4:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.