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Mixed dried fruit and raw nut mix Calories
Energy-dense snack rich in fiber and minerals
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Mixed dried fruit and raw nut mix (40 g) has 178 calories. That works out to 445 calories per 100 g. It contains 21 g of carbs, 4.3 g of protein, 9.6 g of fat and 3.2 g of fiber. Its 0.2 mg of Copper covers 23% of the Daily Value. Its glycemic index is 48 (medium), so it raises blood sugar at a moderate pace.
Mixed dried fruit and raw nut mix Nutrition Facts
Selected: 1 serving (medium) · 40 g
178
KCAL / 40G
Carbs
21g
· 8% DV
Protein
4.3g
· 9% DV
Fat
9.6g
· 12% DV
Fiber
3.2g
· 11% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 45% · Protein 9% · Fat 46%
Mixed dried fruit and raw nut mix nutrition facts table · 1 serving (medium) (40 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 178 kcal | |
| Total fat | 9.6 g | 12% |
| Saturated fat | 1.04 g | 5% |
| Trans fat | 0 g | |
| Sodium | 4.8 mg | 0% |
| Total carbohydrate | 21 g | 8% |
| Fiber | 3.2 g | 11% |
| Protein | 4.3 g | 9% |
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 raw nut mix?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 40 g | 178 kcal |
| 1 piece (small) | 6 g | 27 kcal |
| 1 tablespoon (small) | 12 g | 53 kcal |
| 2 tablespoon (medium) | 24 g | 107 kcal |
| 1 ounce (medium) | 28 g | 125 kcal |
| 1 pack (mini) | 30 g | 134 kcal |
| 1 serving (large) | 60 g | 267 kcal |
| 100 g | 100 g | 445 kcal |
| 1 cup (whole) | 120 g | 534 kcal |
Calculated from 445 calories per 100 g.
Frequently Asked Questions About Mixed dried fruit and raw nut mix
Is mixed dried fruit and raw nut mix healthy?
Yes, it can be a nourishing snack that provides fiber and minerals. It is also energy-dense, so a small handful is usually more practical than eating freely from a large bag.
Is mixed dried fruit and raw nut mix the same as trail mix?
It is a type of trail mix, but trail mix can also include roasted or salted nuts, seeds, chocolate, or other ingredients. A mix made specifically with dried fruit and raw nuts has a simpler combination.
How do you make mixed dried fruit and raw nut mix at home?
Combine your preferred dried fruits with raw, unsalted nuts in a clean, dry container. Cut larger fruit into bite-sized pieces so it distributes evenly, and use fully dry ingredients to help the mix keep well.
Does mixed dried fruit and raw nut mix cause weight gain?
It can contribute to weight gain if you regularly eat more energy than you use. Dried fruit and nuts pack a lot into a small volume, so portioning some into a bowl can help prevent mindless snacking.
How should mixed dried fruit and raw nut mix be stored?
Keep it in an airtight container in a cool, dry, dark place. If your kitchen is warm or you plan to store it for longer, refrigeration can help keep the nuts from turning rancid.
Can you freeze mixed dried fruit and raw nut mix?
Yes, freeze it in an airtight freezer-safe container or bag. Let the sealed container come to room temperature before opening; this helps keep condensation from making the dried fruit damp.
Does mixed dried fruit and raw nut mix contain added sugar?
It may or may not: plain dried fruit contains naturally occurring sugars, while some products also have sweetened fruit or other sugary additions. Look for mixes described as unsweetened if you want to avoid added sugar.
Is mixed dried fruit and raw nut mix a good pre-workout snack?
Yes, it can provide convenient energy before exercise. Its nuts also make it relatively filling, but their fat can slow digestion, so leave time before a hard workout if a heavy snack bothers your stomach.
Do you need to soak the raw nuts in mixed dried fruit and raw nut mix?
No, soaking is not necessary; raw nuts in the mix can be eaten as they are. Soaking softens them but adds moisture, so soak only the portion you plan to eat right away.
Which dried fruits go best in mixed dried fruit and raw nut mix?
Raisins, dried apricots, cranberries, and chopped dates pair well with almonds, walnuts, or cashews. Choose a mix of chewy and crisp textures, and cut sticky fruit into small pieces so it does not clump together.
Mixed dried fruit and raw nut mix Vitamins & Minerals
Vitamins
Biotin
3.6µg · 12% DV
Vitamin E
1.44mg · 10% DV
B1
0.08mg · 7% 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 ⭐
256mg · 8% DV
Sodium
4.8mg · 0% DV
Mixed dried fruit and raw nut mix 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 raw nut mix
To burn the 178 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 raw nut mix?
Mixed dried fruit and raw nut mix combines chewy dried fruit—such as raisins, apricots or figs—with uncooked nuts such as almonds, walnuts or hazelnuts. There is no single traditional recipe or place of origin; the ingredients vary by household and by the mix you choose.
The fruit brings concentrated sweetness, while the nuts add crunch and a pleasantly rich, earthy flavour. It works as a portable snack, a topping for porridge or yoghurt, or part of a breakfast spread. Dried fruit contributes carbohydrates and fibre, while the nuts bring fats and some protein, making the mix energy-dense. A serving of about 40 g is a useful starting point; pair it with plain yoghurt if you’d like a more filling snack.
How Nutritious Is Mixed dried fruit and raw nut mix?
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 raw nut mix 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 raw nut mix Contain Allergens?
Contains these allergens:
Which Diets Is Mixed dried fruit and raw nut mix 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 raw nut mix Fat Profile
SATURATED
1.04g
MONOUNSATURATED
4.16g
POLYUNSATURATED
2.52g
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.