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Mixed nuts and dates Calories
Energy-dense mix with healthy fats and fiber
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Mixed nuts and dates (40 g) has 261 calories. That works out to 652 calories per 100 g. It contains 21 g of carbs, 5.7 g of protein, 18.1 g of fat and 3.8 g of fiber. Its 0.3 mg of Copper covers 35% of the Daily Value. Its glycemic index is 42 (medium), so it raises blood sugar at a moderate pace.
Mixed nuts and dates Nutrition Facts
Selected: 1 serving (medium) · 40 g
261
KCAL / 40G
Carbs
21g
· 8% DV
Protein
5.7g
· 11% DV
Fat
18.1g
· 23% DV
Fiber
3.8g
· 14% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 31% · Protein 8% · Fat 61%
Mixed nuts and dates nutrition facts table · 1 serving (medium) (40 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 261 kcal | |
| Total fat | 18.1 g | 23% |
| Saturated fat | 1.52 g | 8% |
| Trans fat | 0 g | |
| Sodium | 3.2 mg | 0% |
| Total carbohydrate | 21 g | 8% |
| Fiber | 3.8 g | 14% |
| Protein | 5.7 g | 11% |
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 and dates?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 40 g | 261 kcal |
| 1 piece (small) | 8 g | 52 kcal |
| 1 tablespoon (small) | 12 g | 78 kcal |
| 2 tablespoon (medium) | 24 g | 156 kcal |
| 1 ounce (small) | 28 g | 183 kcal |
| 1 pack (mini) | 30 g | 196 kcal |
| 1 serving (large) | 60 g | 391 kcal |
| 100 g | 100 g | 652 kcal |
| 1 cup (whole) | 120 g | 782 kcal |
Calculated from 652 calories per 100 g.
Frequently Asked Questions About Mixed nuts and dates
Are mixed nuts and dates a healthy snack?
Yes, mixed nuts and dates can make a satisfying snack, combining the dates’ natural sweetness with the nuts’ fiber and unsaturated fats. Keep the portion in mind, since this energy-dense combination is easy to overeat.
Do mixed nuts and dates make you gain weight?
Mixed nuts and dates do not cause weight gain on their own, but their concentrated energy can add up quickly. Regularly eating large handfuls on top of your usual meals may contribute to weight gain.
Do mixed nuts and dates raise blood sugar?
Yes, dates contain natural sugars and can raise blood glucose; the nuts’ fiber and fat may slow digestion but do not cancel that effect. If you have diabetes, ask your clinician how to fit the mix into your meal plan.
How much mixed nuts and dates should you eat in a day?
About 40 g is a practical serving of mixed nuts and dates. Measure it into a small bowl rather than eating straight from a large bag, where it is easy to lose track of portions.
Are mixed nuts and dates good before a workout?
Yes, mixed nuts and dates can provide a convenient source of energy before exercise. Because the nuts are high in fat, eating the mix immediately before a hard workout may feel heavy; have it earlier instead.
Can you eat mixed nuts and dates at night?
Yes, you can eat mixed nuts and dates at night if you enjoy them, but keep the serving modest. Their concentrated energy can turn a small bedtime snack into a substantial extra intake.
How should you store mixed nuts and dates?
Store mixed nuts and dates in an airtight container in a cool, dry place, away from sunlight. If your kitchen is warm or you need to keep them longer, refrigerate them to help preserve the nuts’ freshness.
Do dates make mixed nuts go soft?
Yes, dates can transfer moisture to mixed nuts and reduce their crunch over time. For the crispest texture, keep the dates and nuts in separate airtight containers and combine only the portion you plan to eat.
How do you make mixed nuts and dates at home?
To make mixed nuts and dates, combine pitted dates with your choice of nuts, such as almonds, walnuts, or pistachios. Choose unsalted nuts if you want to control the salt, and mix only what you expect to eat soon.
Are mixed nuts and dates a good snack for hiking?
Yes, mixed nuts and dates travel well and make a compact snack for a hike; the dates provide sweetness while the nuts add staying power. Pack them in a sealed container to keep the dates from making the nuts sticky.
Mixed nuts and dates Vitamins & Minerals
Vitamins
Vitamin E
2.44mg · 16% DV
Biotin
3.2µg · 11% DV
B1
0.1mg · 8% DV
B6
0.12mg · 7% DV
Minerals
Copper
0.31mg · 34% DV
Manganese
0.57mg · 25% DV
Phosphorus
111mg · 16% DV
Magnesium
62mg · 15% DV
Potassium ⭐
245mg · 7% DV
Sodium
3.2mg · 0% DV
Mixed nuts and dates Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Mixed nuts and dates
To burn the 261 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 nuts and dates?
Mixed nuts and dates bring together crunchy nuts—often almonds, walnuts or cashews—and soft, naturally sweet dates. The mix is enjoyed across many regions and is easy to assemble at home or buy ready-made. Chewy dates balance the nuts’ toasted flavour and crisp texture, making it a convenient snack for work, travel or a quick bite between meals. It also works well alongside yoghurt or fresh fruit, or as part of a sharing bowl for guests. This is an energy-dense combination, with plenty of fats and fibre; a 40 g serving is a practical starting point if you want to keep the portion moderate. Choose unsalted nuts for a less salty mix.
How Nutritious Is Mixed nuts and dates?
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 nuts and dates 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 and dates Contain Allergens?
Contains these allergens:
Which Diets Is Mixed nuts and dates 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 nuts and dates Fat Profile
SATURATED
1.52g
MONOUNSATURATED
6.48g
POLYUNSATURATED
3.44g
Omega 6:3 ratio 28.7:1
Above the ideal 4:1 (28.7:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.