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Mixed dried fruit and walnuts Calories
Energy-dense, fiber-rich, with natural sugars 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 walnuts (40 g) has 156 calories. That works out to 390 calories per 100 g. It contains 23.4 g of carbs, 2.3 g of protein, 6.5 g of fat and 3 g of fiber. Its 0.4 mg of Manganese covers 19% of the Daily Value. Its glycemic index is 48 (medium), so it raises blood sugar at a moderate pace.
Mixed dried fruit and walnuts Nutrition Facts
Selected: 1 serving (medium) · 40 g
156
KCAL / 40G
Carbs
23.4g
· 9% DV
Protein
2.3g
· 5% DV
Fat
6.5g
· 8% 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 58% · Protein 6% · Fat 36%
Mixed dried fruit and walnuts nutrition facts table · 1 serving (medium) (40 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 156 kcal | |
| Total fat | 6.5 g | 8% |
| Saturated fat | 0.64 g | 3% |
| Trans fat | 0 g | |
| Sodium | 3.2 mg | 0% |
| Total carbohydrate | 23.4 g | 9% |
| Fiber | 3 g | 11% |
| Protein | 2.3 g | 5% |
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 walnuts?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 40 g | 156 kcal |
| 1 piece (small) | 6 g | 23 kcal |
| 1 tablespoon (whole) | 12 g | 47 kcal |
| 2 tablespoon (whole) | 24 g | 94 kcal |
| 1 ounce (medium) | 28 g | 109 kcal |
| 1 serving (large) | 60 g | 234 kcal |
| 100 g | 100 g | 390 kcal |
| 1 cup (whole) | 140 g | 546 kcal |
Calculated from 390 calories per 100 g.
Frequently Asked Questions About Mixed dried fruit and walnuts
Is mixed dried fruit and walnuts a healthy snack?
Yes, mixed dried fruit and walnuts can be a nourishing snack, combining fibre from the fruit with unsaturated fats from walnuts. Dried fruit is concentrated and the mixture is energy-dense, so portioning some into a small bowl is more practical than eating from the bag.
Can people with diabetes eat mixed dried fruit and walnuts?
Yes, some people with diabetes can include mixed dried fruit and walnuts, but dried fruit contains concentrated natural sugars that can affect blood glucose. The fruit blend and amount matter, so follow your clinician’s or dietitian’s advice for your individual meal plan.
Does mixed dried fruit and walnuts cause weight gain?
It can contribute to weight gain if you regularly eat more energy than your body uses. The dried fruit is concentrated because its water has been removed, and walnuts are energy-dense, so serving a modest amount rather than grazing from a large bag helps.
How should you store mixed dried fruit and walnuts?
Store mixed dried fruit and walnuts in an airtight container in a cool, dry place away from sunlight. Walnuts can develop a stale or bitter taste as their fats deteriorate; refrigeration in a sealed container helps protect the mix, especially in a warm kitchen.
What fruits are usually in mixed dried fruit and walnuts?
There is no fixed fruit combination in mixed dried fruit and walnuts. Common choices include raisins, dates, apricots, figs, or cranberries, but blends vary; check the ingredients if you need to avoid a particular fruit or added sweetener.
Do you need to soak mixed dried fruit and walnuts before eating them?
No, mixed dried fruit and walnuts are ready to eat without soaking. Soaking can soften the fruit and make the walnuts less crisp; if you do soak the mix, refrigerate it and eat it soon because added moisture makes it spoil faster.
Can you add mixed dried fruit and walnuts to oatmeal or baking?
Yes, mixed dried fruit and walnuts work well in oatmeal, muffins, and homemade granola. Chop larger fruit pieces so they distribute evenly, and reduce other sweeteners in the recipe if the mix includes especially sweet dried fruit.
Can mixed dried fruit and walnuts be frozen?
Yes, freeze mixed dried fruit and walnuts in a tightly sealed, freezer-safe container to protect them from moisture and odours. The fruit may feel softer after thawing; let the mixture come to room temperature while still covered to limit condensation.
Why do walnuts in mixed dried fruit and walnuts taste bitter?
Walnuts in mixed dried fruit and walnuts can taste bitter when they have become stale or rancid, particularly if stored warm or exposed to air. A sharp, paint-like smell or unpleasant bitterness is a reason to discard the mixture rather than mask the taste.
Is homemade mixed dried fruit and walnuts better than store-bought?
Homemade mixed dried fruit and walnuts let you choose the fruit-to-walnut balance and skip any added sugar, oil, or flavourings. Store-bought mixes are convenient, but their fruit varieties and added ingredients can differ, so compare the ingredient lists if those details matter to you.
Mixed dried fruit and walnuts Vitamins & Minerals
Vitamins
B6
0.1mg · 6% DV
B1
0.06mg · 5% DV
Biotin
1.6µg · 5% DV
B2
0.04mg · 3% DV
Minerals
Manganese
0.44mg · 19% DV
Copper
0.14mg · 16% DV
Phosphorus
66mg · 9% DV
Magnesium
31mg · 7% DV
Potassium ⭐
248mg · 7% DV
Sodium
3.2mg · 0% DV
Mixed dried fruit and walnuts 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 walnuts
To burn the 156 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 walnuts?
Mixed dried fruit and walnuts brings together dried fruits such as raisins, apricots or figs with crunchy walnut pieces. The exact blend varies, and it is easy to make at home with the fruits you enjoy and roughly chopped walnuts.
The fruit is chewy and sweet, while walnuts add a crisp bite and a gently earthy, bitter note. It works as a portable snack, a topping for porridge or yoghurt, or a small addition to a breakfast spread; in Turkey, it is also commonly enjoyed alongside tea. This is an energy-dense combination, with natural sugars from the fruit and fats from the walnuts, as well as fibre. For a more filling snack, serve a modest portion with plain yoghurt rather than eating it straight from a large bag.
How Nutritious Is Mixed dried fruit and walnuts?
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 walnuts 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 walnuts Contain Allergens?
Contains these allergens:
Which Diets Is Mixed dried fruit and walnuts Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Mixed dried fruit and walnuts Fat Profile
SATURATED
0.64g
MONOUNSATURATED
1.08g
POLYUNSATURATED
3.52g
Omega 6:3 ratio 5.5:1
Above the ideal 4:1 (5.5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.