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Mixed nuts and dried mulberries Calories
Energy-dense mix with healthy fats, fiber, and minerals
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Mixed nuts and dried mulberries (40 g) has 199 calories. That works out to 498 calories per 100 g. It contains 15.9 g of carbs, 5.3 g of protein, 12.6 g of fat and 3.5 g of fiber. Its 0.3 mg of Copper covers 32% of the Daily Value. Its glycemic index is 38 (low), so it raises blood sugar slowly.
Mixed nuts and dried mulberries Nutrition Facts
Selected: 1 serving (medium) · 40 g
199
KCAL / 40G
Carbs
15.9g
· 6% DV
Protein
5.3g
· 11% DV
Fat
12.6g
· 16% DV
Fiber
3.5g
· 13% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 32% · Protein 11% · Fat 57%
Mixed nuts and dried mulberries nutrition facts table · 1 serving (medium) (40 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 199 kcal | |
| Total fat | 12.6 g | 16% |
| Saturated fat | 1.48 g | 7% |
| Trans fat | 0 g | |
| Sodium | 3.2 mg | 0% |
| Total carbohydrate | 15.9 g | 6% |
| Fiber | 3.5 g | 13% |
| Protein | 5.3 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 dried mulberries?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 40 g | 199 kcal |
| 1 piece (mini) | 5 g | 25 kcal |
| 1 tablespoon (small) | 10 g | 50 kcal |
| 2 tablespoon (medium) | 20 g | 100 kcal |
| 1 ounce (small) | 28 g | 139 kcal |
| 1 pack (small) | 30 g | 149 kcal |
| 1 pack (medium) | 50 g | 249 kcal |
| 100 g | 100 g | 498 kcal |
| 1 cup (large) | 120 g | 598 kcal |
Calculated from 498 calories per 100 g.
Frequently Asked Questions About Mixed nuts and dried mulberries
Are mixed nuts and dried mulberries a healthy snack?
Yes, mixed nuts and dried mulberries make a nutrient-rich snack, combining the nuts’ unsaturated fats with the dried fruit’s fiber. Choose unsalted nuts and mulberries without added sugar to avoid unnecessary salt and added sweeteners.
Do mixed nuts and dried mulberries cause weight gain?
They can contribute to weight gain if you regularly eat more energy than you use. Mixed nuts are energy-dense, and dried mulberries contain concentrated natural sugars, so portion the snack into a bowl instead of eating from a large bag.
Can people with diabetes eat mixed nuts and dried mulberries?
People with diabetes can include mixed nuts and dried mulberries, but the natural sugars in dried mulberries can affect blood glucose. Nuts may slow digestion when eaten together; ask your clinician or dietitian about portions if you use glucose-lowering medication.
How should you store mixed nuts and dried mulberries?
Store mixed nuts and dried mulberries in an airtight container in a cool, dry place away from sunlight and heat. The dried fruit can take up moisture, so seal the container promptly after serving rather than leaving the mix exposed.
How can you eat mixed nuts and dried mulberries for breakfast?
Add mixed nuts and dried mulberries to plain yogurt or oatmeal for breakfast. The dried mulberries provide sweetness, so you may not need honey or sugar; add the mixture just before eating if you want the nuts to stay crisp.
Should you wash the dried mulberries in mixed nuts and dried mulberries?
Usually, no: washing dried mulberries adds moisture and can make the mix spoil sooner. If you choose to rinse them, do it just before eating and dry them thoroughly; do not put damp mulberries back into the stored mixture.
Are raw or roasted nuts better in mixed nuts and dried mulberries?
Either raw or roasted nuts work in mixed nuts and dried mulberries. Unsalted nuts keep the blend from becoming overly salty, while roasted nuts give it a deeper flavor; let freshly roasted nuts cool before mixing them with the fruit.
Do mixed nuts and dried mulberries contain added sugar?
Not necessarily: dried mulberries are naturally sweet, but some packaged mixes may have added sugar or sweetened fruit. Read the ingredient list to distinguish plain dried mulberries from products with added sweeteners.
Can you freeze mixed nuts and dried mulberries?
Yes, mixed nuts and dried mulberries can be frozen in an airtight, freezer-safe container. Keep the container closed while the mix comes back to room temperature; opening it while cold can cause condensation and make the fruit damp.
Can you eat mixed nuts and dried mulberries before a workout?
Yes, mixed nuts and dried mulberries can work as a pre-workout snack when eaten well before exercise. The nuts take longer to digest than fruit alone, so avoid a large portion right before training if it makes you feel too full.
Mixed nuts and dried mulberries Vitamins & Minerals
Vitamins
Vitamin E
2.56mg · 17% DV
Biotin
3.6µg · 12% DV
B1
0.1mg · 8% DV
B6
0.12mg · 7% DV
Minerals
Copper
0.28mg · 31% DV
Manganese
0.59mg · 26% DV
Phosphorus
125mg · 18% DV
Magnesium
62mg · 15% DV
Potassium ⭐
205mg · 6% DV
Sodium
3.2mg · 0% DV
Mixed nuts and dried mulberries Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Mixed nuts and dried mulberries
To burn the 199 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 dried mulberries?
Mixed nuts and dried mulberries combine crunchy nuts—often almonds, walnuts or hazelnuts—with chewy, naturally sweet dried fruit. It is a simple snack rather than a dish tied to one place, and both ingredients are enjoyed in many food traditions, from the Mediterranean to parts of Asia.
Eat it by the handful, serve it alongside tea or coffee, or scatter it over porridge, yogurt or cereal at breakfast. The nuts bring richness and the mulberries add a gentle fruity sweetness, so there is no need for extra sweetener. The mix provides fats, fibre and minerals, but it is energy-dense: a 100 g portion contains 498 calories. For a lighter snack, measure out a modest serving and pair it with plain yogurt or fresh fruit.
How Nutritious Is Mixed nuts and dried mulberries?
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 dried mulberries 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 dried mulberries Contain Allergens?
Contains these allergens:
Which Diets Is Mixed nuts and dried mulberries 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 dried mulberries Fat Profile
SATURATED
1.48g
MONOUNSATURATED
6.48g
POLYUNSATURATED
3.84g
Omega 6:3 ratio 50.9:1
Above the ideal 4:1 (50.9:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.