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Mixed dried fruits and nuts Calories
Energy and fiber source, contains healthy fats
In season: Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Mixed dried fruits and nuts (30 g) has 129 calories. That works out to 430 calories per 100 g. It contains 14.4 g of carbs, 2.7 g of protein, 6.9 g of fat and 2 g of fiber. Its 0.2 mg of Copper covers 17% of the Daily Value. Its glycemic index is 50 (medium), so it raises blood sugar at a moderate pace.
Mixed dried fruits and nuts Nutrition Facts
Selected: 1 serving (medium) · 30 g
129
KCAL / 30G
Carbs
14.4g
· 5% DV
Protein
2.7g
· 5% DV
Fat
6.9g
· 9% DV
Fiber
2g
· 7% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 44% · Protein 8% · Fat 48%
Mixed dried fruits and nuts nutrition facts table · 1 serving (medium) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 129 kcal | |
| Total fat | 6.9 g | 9% |
| Saturated fat | 0.81 g | 4% |
| Trans fat | 0 g | |
| Sodium | 1.8 mg | 0% |
| Total carbohydrate | 14.4 g | 5% |
| Fiber | 2 g | 7% |
| Protein | 2.7 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 fruits and nuts?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 30 g | 129 kcal |
| 1 piece (mini) | 5 g | 22 kcal |
| 1 tablespoon (medium) | 10 g | 43 kcal |
| 1 serving (small) | 20 g | 86 kcal |
| 1 pack (medium) | 40 g | 172 kcal |
| 1 serving (large) | 50 g | 215 kcal |
| 2 serving (double) | 60 g | 258 kcal |
| 100 g | 100 g | 430 kcal |
| 1 cup (large) | 120 g | 516 kcal |
Calculated from 430 calories per 100 g.
Frequently Asked Questions About Mixed dried fruits and nuts
What is in mixed dried fruits and nuts?
Mixed dried fruits and nuts usually combine dried fruit, such as raisins, with nuts such as almonds, walnuts or cashews. There is no fixed recipe, so the fruit and nut varieties—and whether extras such as seeds are included—vary between mixes.
Is mixed dried fruits and nuts a healthy snack?
Yes, mixed dried fruits and nuts can be a nourishing snack, providing fibre from the dried fruit and unsaturated fats from the nuts. It is also energy-dense, so eating it mindfully matters more than treating it like an unlimited snack.
How do you make mixed dried fruits and nuts at home?
To make mixed dried fruits and nuts at home, combine raisins or other dried fruit with plain nuts you enjoy. Use fresh ingredients, and add seeds or spices if you like; mixing your own lets you choose whether to include salted or sweetened ingredients.
How should mixed dried fruits and nuts be stored?
Store mixed dried fruits and nuts in an airtight container in a cool, dry place away from sunlight. Keeping moisture out helps prevent the dried fruit from becoming sticky or mouldy, while limiting heat helps keep the nuts from turning rancid.
Can you freeze mixed dried fruits and nuts?
Yes, mixed dried fruits and nuts can be frozen in an airtight, freezer-safe container. Divide them into portions before freezing, and keep the contents dry when thawing; moisture can make the fruit sticky and affect the texture of the nuts.
Is mixed dried fruits and nuts good before a workout?
Yes, mixed dried fruits and nuts can work as a pre-workout snack: dried fruit provides readily available carbohydrates, while nuts make the mix more filling. If you plan to exercise soon, choose a small amount so it is comfortable to digest.
Does mixed dried fruits and nuts raise blood sugar?
Yes, mixed dried fruits and nuts can raise blood sugar because dried fruit contains carbohydrates. Nuts add fat and fibre, but they do not cancel out the fruit’s carbohydrates; if you have diabetes, ask your care team how to fit the mix into your plan.
Can you add mixed dried fruits and nuts to oatmeal or yoghurt?
Yes, mixed dried fruits and nuts make a convenient topping for oatmeal or yoghurt. The fruit adds sweetness and chewiness, while the nuts add crunch; add them just before eating if you want the nuts to stay crisp.
Are mixed dried fruits and nuts safe for toddlers?
Mixed dried fruits and nuts are not safe for toddlers if they contain whole nuts, which can cause choking. Only offer nuts in a texture and form appropriate for the child’s age and chewing ability, and avoid the mix if the child has a nut allergy.
Should you choose salted or unsalted mixed dried fruits and nuts?
Unsalted mixed dried fruits and nuts are a good everyday choice if you want to limit added salt. Salted versions can still be enjoyed, but check the ingredient list for added salt, sweet coatings or other ingredients you do not want.
Mixed dried fruits and nuts Vitamins & Minerals
Vitamins
Biotin
2.1µg · 7% DV
B1
0.08mg · 7% DV
Vitamin E
0.96mg · 6% DV
B2
0.05mg · 4% DV
Minerals
Copper
0.15mg · 17% DV
Manganese
0.33mg · 14% DV
Magnesium
33mg · 8% DV
Phosphorus
54mg · 8% DV
Potassium ⭐
180mg · 5% DV
Sodium
1.8mg · 0% DV
Mixed dried fruits 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 fruits and nuts
To burn the 129 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 dried fruits and nuts?
Mixed dried fruits and nuts brings sweet, chewy raisins together with crunchy nuts such as almonds, walnuts or hazelnuts. It can be bought ready-made or assembled at home, with the exact balance varying from mix to mix. The contrast is part of its appeal: fruity sweetness alongside the richer, toasted flavour of the nuts.
It works as a portable snack, a topping for porridge or yoghurt, or an addition to a lunchbox; in many places it is also served alongside tea or coffee. The combination provides energy and fibre, while the nuts contribute much of its fat. A roughly 30 g serving is a useful starting portion, and pairing it with plain yoghurt can make a more filling snack.
How Nutritious Is Mixed dried fruits 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 fruits 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 fruits and nuts Contain Allergens?
Contains these allergens:
Which Diets Is Mixed dried fruits 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 fruits and nuts Fat Profile
SATURATED
0.81g
MONOUNSATURATED
3.15g
POLYUNSATURATED
2.64g
Omega 6:3 ratio 6.3:1
Above the ideal 4:1 (6.3:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.