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Mixed nuts, unsalted Calories
Unsalted, energy-dense, rich in healthy fats and protein
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Mixed nuts, unsalted (30 g) has 182 calories. That works out to 607 calories per 100 g. It contains 6.5 g of carbs, 6.1 g of protein, 16.1 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.
Mixed nuts, unsalted Nutrition Facts
Selected: 1 serving (medium) · 30 g
182
KCAL / 30G
Carbs
6.5g
· 2% DV
Protein
6.1g
· 12% DV
Fat
16.1g
· 21% 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 13% · Protein 12% · Fat 75%
Mixed nuts, unsalted nutrition facts table · 1 serving (medium) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 182 kcal | |
| Total fat | 16.1 g | 21% |
| Saturated fat | 2.01 g | 10% |
| Trans fat | 0 g | |
| Sodium | 2.4 mg | 0% |
| Total carbohydrate | 6.5 g | 2% |
| Fiber | 2.7 g | 10% |
| Protein | 6.1 g | 12% |
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 nuts, unsalted?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 30 g | 182 kcal |
| 1 piece (small) | 3 g | 18 kcal |
| 1 tablespoon (whole) | 9 g | 55 kcal |
| 2 tablespoon (whole) | 18 g | 109 kcal |
| 1 ounce (whole) | 28 g | 170 kcal |
| 10 piece (small) | 30 g | 182 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 Mixed nuts, unsalted
Are unsalted mixed nuts good for you?
Yes, unsalted mixed nuts provide protein, fibre and mostly unsaturated fats. Choosing an unsalted mix can help you avoid added sodium, while the nuts’ natural fats remain; they can be a satisfying snack or a topping for meals.
How many unsalted mixed nuts should you eat in a day?
A medium serving of unsalted mixed nuts is about 30 g. You can have that as a snack or add it to yoghurt or oatmeal; portioning them into a small bowl makes it easier to avoid eating straight from the bag.
Do unsalted mixed nuts cause weight gain?
Unsalted mixed nuts can contribute to weight gain if portions regularly add more energy than you use. Their protein, fibre and fats can make a small serving filling, so pre-portioning them is more useful than grazing from a large container.
How should you store unsalted mixed nuts?
Store unsalted mixed nuts in an airtight container in a cool, dry, dark place. Heat, light and moisture can shorten their freshness, so keep them away from a sunny counter or a warm spot near the stove.
Can you freeze unsalted mixed nuts?
Yes, unsalted mixed nuts can be frozen in a well-sealed, freezer-safe container. Divide them into portions before freezing so you only thaw what you need, and avoid repeatedly thawing and refreezing the same batch.
How can you tell if unsalted mixed nuts have gone rancid?
Unsalted mixed nuts may be rancid if they smell sour, paint-like or unusually stale, or taste bitter. Discard them if you see mould or signs of moisture; don’t taste nuts that look mouldy to check whether they are safe.
Can you roast unsalted mixed nuts without oil?
Yes, you can roast unsalted mixed nuts without adding oil. Spread them in a single layer on a baking sheet and watch them closely, since nuts of different sizes may toast at different rates and can burn quickly.
What nuts are usually in unsalted mixed nuts?
The combination varies by product, but unsalted mixed nuts often include almonds, cashews, walnuts, pecans, hazelnuts or peanuts. Check the ingredient list if you want to know which nuts are in a particular mix.
Are raw or roasted unsalted mixed nuts better?
Neither is automatically better for everyone: raw and dry-roasted unsalted mixed nuts can both be options. Roasting changes the flavour and texture, so choose the kind you enjoy and avoid nuts that are burnt or coated with added salt.
Can people with diabetes eat unsalted mixed nuts?
Many people with diabetes can include a measured portion of unsalted mixed nuts in a snack or meal. The portion and what you eat with them matter; if you use glucose-lowering medication or follow a specific meal plan, ask your clinician how to fit them in.
Mixed nuts, unsalted Vitamins & Minerals
Vitamins
Biotin
5.4µg · 18% DV
Vitamin E
2.43mg · 16% DV
B1
0.12mg · 10% DV
B3
1.14mg · 7% DV
Minerals
Copper
0.33mg · 37% DV
Manganese
0.57mg · 25% DV
Phosphorus
134mg · 19% DV
Magnesium
68mg · 16% DV
Potassium ⭐
190mg · 6% DV
Sodium
2.4mg · 0% DV
Mixed nuts, unsalted Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Mixed nuts, unsalted
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 Mixed nuts, unsalted?
Mixed nuts, unsalted brings together different nuts without added salt; depending on the blend, it may include familiar choices such as almonds, walnuts, cashews or peanuts. Their natural oils remain, so “unsalted” does not mean low in fat. The mix is usually crunchy, with flavours ranging from mild and buttery to rich and earthy.
Enjoy it by the handful as a snack, add it to porridge or yoghurt, or scatter it over salads. It is energy-dense and provides protein, fibre and mostly unsaturated fats, making a small portion a satisfying option. Pair it with fresh fruit for a simple snack, or choose raw or dry-roasted nuts if you want to avoid added oil.
How Nutritious Is Mixed nuts, unsalted?
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
High
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 nuts, unsalted 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 nuts, unsalted Contain Allergens?
Contains these allergens:
Which Diets Is Mixed nuts, unsalted 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
Mixed nuts, unsalted Fat Profile
SATURATED
2.01g
MONOUNSATURATED
9.36g
POLYUNSATURATED
3.72g
Omega 6:3 ratio 68.4:1
Above the ideal 4:1 (68.4:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.