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Mixed nuts & dried fruits (raw) Calories
Raw mix of nuts and dried fruits; source of fiber, healthy fats, vitamins, and minerals
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Mixed nuts & dried fruits (raw) (30 g) has 126 calories. That works out to 420 calories per 100 g. It contains 13.5 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 nuts & dried fruits (raw) Nutrition Facts
Selected: 1 serving (medium) · 30 g
126
KCAL / 30G
Carbs
13.5g
· 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 43% · Protein 9% · Fat 48%
Mixed nuts & dried fruits (raw) nutrition facts table · 1 serving (medium) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 126 kcal | |
| Total fat | 6.9 g | 9% |
| Saturated fat | 0.81 g | 4% |
| Trans fat | 0 g | |
| Sodium | 2.1 mg | 0% |
| Total carbohydrate | 13.5 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 nuts & dried fruits (raw)?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 30 g | 126 kcal |
| 1 piece (small) | 10 g | 42 kcal |
| 1 tablespoon (medium) | 10 g | 42 kcal |
| 1 serving (small) | 20 g | 84 kcal |
| 1 pack (mini) | 40 g | 168 kcal |
| 1 serving (large) | 50 g | 210 kcal |
| 2 serving (double) | 60 g | 252 kcal |
| 100 g | 100 g | 420 kcal |
| 1 cup (whole) | 120 g | 504 kcal |
Calculated from 420 calories per 100 g.
Frequently Asked Questions About Mixed nuts & dried fruits (raw)
What is usually in raw mixed nuts and dried fruits?
Raw mixed nuts and dried fruits commonly combine nuts such as almonds, cashews, or walnuts with dried fruit such as raisins, cranberries, or apricots. The exact ingredients vary by product, so the name does not guarantee a particular nut or fruit.
Is raw mixed nuts and dried fruits a healthy snack?
Yes, raw mixed nuts and dried fruits can make a nourishing snack, providing fiber and unsaturated fats along with vitamins and minerals. The nuts and dried fruit bring different textures and nutrients, while the dried fruit also makes the mix naturally sweet.
How should you store raw mixed nuts and dried fruits?
Store raw mixed nuts and dried fruits in an airtight container in a cool, dark, dry place. Heat and light can make the nuts’ oils turn rancid, while moisture can soften the nuts and make the dried fruit sticky.
Can you freeze raw mixed nuts and dried fruits?
Yes, you can freeze raw mixed nuts and dried fruits in a well-sealed, freezer-safe container. Take out only what you need and let it thaw while still sealed; this helps keep condensation from making the dried fruit damp or clumped.
Do you need to soak raw mixed nuts and dried fruits before eating them?
No, raw mixed nuts and dried fruits do not need soaking before eating. Soaking can soften the nuts and make the dried fruit wet and sticky, so it is usually better to eat the mix as it is or add it directly to a dish.
Can raw mixed nuts and dried fruits be added to oatmeal or yogurt?
Yes, raw mixed nuts and dried fruits work well stirred into oatmeal or sprinkled over yogurt. Add them near the end if you want the nuts to stay crunchy; stirring them into hot oatmeal will soften the dried fruit.
Does raw mixed nuts and dried fruits contain a lot of sugar?
Raw mixed nuts and dried fruits contain naturally occurring sugars from the dried fruit, but the amount depends on the fruit-to-nut ratio and whether sweetened fruit is used. Choose an unsweetened mix if you want to avoid added sugar.
Can raw mixed nuts and dried fruits go rancid?
Yes, the nuts in raw mixed nuts and dried fruits can become rancid as their natural oils age, especially with exposure to heat, light, or air. Discard the mix if it smells paint-like or unpleasant, or tastes sharply bitter.
Is raw mixed nuts and dried fruits better than roasted trail mix?
Not necessarily; raw mixed nuts and dried fruits and roasted trail mix differ mainly in preparation and ingredients. Roasted mixes may have a toastier flavor and can include added salt or oil, while the raw version keeps the nuts unroasted.
Can people with diabetes eat raw mixed nuts and dried fruits?
Yes, people with diabetes can include raw mixed nuts and dried fruits, but the dried fruit contributes carbohydrates that can raise blood glucose. A mix with more nuts and less dried fruit may be easier to fit into an individual meal plan.
Mixed nuts & dried fruits (raw) Vitamins & Minerals
Vitamins
Vitamin E
1.35mg · 9% DV
Biotin
2.1µg · 7% DV
B1
0.08mg · 7% DV
B2
0.07mg · 5% DV
Minerals
Copper
0.15mg · 17% DV
Manganese
0.36mg · 16% DV
Phosphorus
51mg · 7% DV
Magnesium
26mg · 6% DV
Potassium ⭐
156mg · 5% DV
Sodium
2.1mg · 0% DV
Mixed nuts & dried fruits (raw) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Mixed nuts & dried fruits (raw)
To burn the 126 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 nuts & dried fruits (raw)?
Mixed nuts & dried fruits (raw) combines uncooked nuts with dried fruit; the exact mix varies, but may include familiar choices such as almonds, walnuts, raisins or dried apricots. The nuts bring a crisp, rich bite, while the fruit adds sweetness and a chewier texture. It is often eaten as a snack or packed for a trip, and works well stirred into porridge or spooned over yoghurt. The mix provides fibre, fats and carbohydrates together; a 100 g portion contains 23 g of fat. A small handful makes a convenient snack, and choosing a blend without added sugar keeps the fruit’s natural sweetness in the foreground.
How Nutritious Is Mixed nuts & dried fruits (raw)?
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 & dried fruits (raw) 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 & dried fruits (raw) Contain Allergens?
Contains these allergens:
Which Diets Is Mixed nuts & dried fruits (raw) 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 nuts & dried fruits (raw) Fat Profile
SATURATED
0.81g
MONOUNSATURATED
3.45g
POLYUNSATURATED
2.37g
Omega 6:3 ratio 10.7:1
Above the ideal 4:1 (10.7:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.