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 19.8 g of carbs, 4.3 g of protein, 9.4 g of fat and 3.1 g of fiber. Its 0.2 mg of Copper covers 28% of the Daily Value. Its glycemic index is 45 (medium), so it raises blood sugar at a moderate pace.

What is Mixed dried fruit and nuts?

Mixed dried fruit and nuts combines chewy dried fruit—often raisins or pieces of apricot—with crunchy nuts such as almonds or cashews. The exact blend varies, and it is easy to assemble at home from whatever dried fruit and nuts you have on hand.

Sweet fruit and rich, crisp nuts make it a portable snack eaten on its own, added to porridge or yoghurt, or packed for a hike or workday. It is energy-dense, with fibre and unsaturated fats alongside natural sugars; the listed 100 g contains 430 calories. For a lighter snack, serve a small handful with plain yoghurt, or use a little as a topping rather than eating from the bag.

Mixed dried fruit and nuts Nutrition Facts

Selected: 100 g

430

KCAL / 100G

Carbs

49.5g

· 18% DV

Protein

10.8g

· 22% DV

Fat

23.4g

· 30% DV

Fiber

7.8g

· 28% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 44% · Protein 10% · Fat 46%

Mixed dried fruit and nuts Vitamins & Minerals

Vitamins

Biotin

9µg · 30% DV

Vitamin E

3.9mg · 26% DV

0.32mg · 19% DV

0.22mg · 18% DV

Minerals

Copper

1mg · 111% DV

Manganese

1mg · 43% DV

Phosphorus

255mg · 36% DV

Magnesium

122mg · 29% DV

How Nutritious Is Mixed dried fruit and nuts?

Nutrient density

High

68/ 100

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

46/ 100

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.

Mixed dried fruit and nuts Glycemic Index

GLYCEMIC INDEX

Medium

0 Low5570100

GLYCEMIC LOAD

Medium

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Mixed dried fruit and nuts

To burn the 430 calories in 100 g:

🚶

106min

Walking (5 km/h)

🏃

44min

Running (8 km/h)

🚴

59min

Cycling

🏊

50min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

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:

Gluten free

Dairy free

Eggs free

Peanuts yes

Tree nuts yes

Fish free

Soy free

Sesame free

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

2.4g

MONOUNSATURATED

9.8g

POLYUNSATURATED

6.1g

⚖️

Omega 6:3 ratio 31.1:1

Above the ideal 4:1 (31.1:1).

Compare Mixed dried fruit and nuts

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Mixed dried fruit and nuts vs Peanuts137 kcal fewer per 100 g

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Mixed dried fruit and nuts vs Walnut224 kcal fewer per 100 g

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Mixed dried fruit and nuts vs Almond149 kcal fewer per 100 g

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Mixed dried fruit and nuts vs Sunflower seeds154 kcal fewer per 100 g

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Foods Similar to Mixed dried fruit and nuts

🥜

Peanuts

567 kcal

🥜

Walnut

654 kcal

🥜

Almond

579 kcal

🌻

Sunflower seeds

584 kcal

🥄

Tahini

595 kcal

🥥

Grated coconut

354 kcal

🌰

Hazelnut pieces

628 kcal

🥜

Raw walnut

654 kcal

Frequently Asked Questions About Mixed dried fruit and nuts

Is mixed dried fruit and nuts a healthy snack?

Yes, mixed dried fruit and nuts can be a nutritious snack, providing fibre, unsaturated fats and minerals. It is also energy-dense, and dried fruit has concentrated natural sugars, so portioning some into a bowl is more practical than eating straight from a large bag.

Is mixed dried fruit and nuts good for weight loss?

It can fit into a weight-loss eating plan, but mixed dried fruit and nuts is not a weight-loss food by itself. Its energy density makes portions easy to underestimate, so set aside a small amount rather than grazing from the packet.

What is in mixed dried fruit and nuts?

Mixed dried fruit and nuts commonly combines dried fruit such as raisins or apricots with nuts such as almonds, cashews or walnuts. The exact ingredients vary by mix, so a homemade version lets you choose the fruits and nuts you prefer.

How do you make mixed dried fruit and nuts at home?

Combine your preferred dried fruits and nuts in a clean, dry bowl to make mixed dried fruit and nuts at home. Cut larger fruit into bite-sized pieces, and avoid adding wet ingredients so the mix stays crisp and keeps well.

How should mixed dried fruit and nuts be stored?

Store mixed dried fruit and nuts in an airtight container in a cool, dry, dark place. Moisture and heat can soften the nuts and change their flavour, while a sealed container helps protect the mix from humidity and pantry odours.

Can you freeze mixed dried fruit and nuts?

Yes, mixed dried fruit and nuts can be frozen in an airtight freezer-safe container. Let it come back to room temperature while still sealed to limit condensation; the nuts may be less crisp if moisture gets into the mix.

Can people with diabetes eat mixed dried fruit and nuts?

Yes, people with diabetes can include mixed dried fruit and nuts, but dried fruit contains concentrated carbohydrates that can affect blood glucose. A doctor or dietitian can help match the portion to an individual’s glucose-management plan.

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 the nuts make it more filling. Eat it with enough time to digest, since the fat and fibre may feel heavy during exercise.

Why do the nuts in mixed dried fruit and nuts go soft?

The nuts in mixed dried fruit and nuts can soften as moisture transfers from the dried fruit. Store the mix in a tightly sealed, dry container; if the fruit is especially moist, keep it separate from the nuts until serving.

Should you wash mixed dried fruit and nuts before eating it?

No, mixed dried fruit and nuts is generally eaten without washing. Rinsing adds moisture that can encourage spoilage and soften the nuts; if you choose to rinse it, dry the ingredients thoroughly and eat them soon after.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 25, 2026