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Mixed nuts and kernels Calories
Energy-dense mix rich in healthy fats, protein, 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 and kernels (30 g) has 182 calories. That works out to 607 calories per 100 g. It contains 6.3 g of carbs, 6.1 g of protein, 16.1 g of fat and 2.7 g of fiber. Its 0.3 mg of Copper covers 37% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Mixed nuts and kernels Nutrition Facts
Selected: 1 serving (medium) · 30 g
182
KCAL / 30G
Carbs
6.3g
· 2% DV
Protein
6.1g
· 12% DV
Fat
16.1g
· 21% DV
Fiber
2.7g
· 10% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 13% · Protein 13% · Fat 74%
Mixed nuts and kernels nutrition facts table · 1 serving (medium) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 182 kcal | |
| Total fat | 16.1 g | 21% |
| Saturated fat | 2.01 g | 10% |
| Trans fat | 0 g | |
| Sodium | 2.4 mg | 0% |
| Total carbohydrate | 6.3 g | 2% |
| Fiber | 2.7 g | 10% |
| Protein | 6.1 g | 12% |
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 kernels?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 30 g | 182 kcal |
| 1 tablespoon (whole) | 9 g | 55 kcal |
| 2 tablespoon (whole) | 18 g | 109 kcal |
| 1 pack (mini) | 25 g | 152 kcal |
| 1 ounce (whole) | 28 g | 170 kcal |
| 1 pack (small) | 40 g | 243 kcal |
| ½ cup (half) | 60 g | 364 kcal |
| 1 pack (large) | 75 g | 455 kcal |
| 100 g | 100 g | 607 kcal |
| 1 cup (whole) | 120 g | 728 kcal |
Calculated from 607 calories per 100 g.
Frequently Asked Questions About Mixed nuts and kernels
What is usually in mixed nuts and kernels?
Mixed nuts and kernels usually contain a changing combination of shelled nuts such as almonds, cashews, walnuts, hazelnuts, and pistachios, sometimes with seeds. The exact blend varies by product, so one mix may taste quite different from another.
Are mixed nuts and kernels better raw or roasted?
Mixed nuts and kernels can be enjoyed raw or roasted; neither is universally better. Roasting brings out a deeper flavor and crunch, while raw nuts have a milder taste. For regular snacking, choose unsalted or lightly roasted varieties if you want to limit sodium.
How should you store mixed nuts and kernels?
Store mixed nuts and kernels in an airtight container in a cool, dry place away from sunlight. Heat and exposure to air can make their natural oils turn rancid; if your kitchen is warm, refrigeration can help keep the mix fresh.
How can you tell if mixed nuts and kernels have gone rancid?
Mixed nuts and kernels that smell like paint or have a distinctly bitter, sour taste may have gone rancid. Their oils can deteriorate over time, especially with heat and air exposure; discard the mix if you notice mold, dampness, or an unusual appearance.
Can you freeze mixed nuts and kernels?
Yes, mixed nuts and kernels can be frozen in an airtight, moisture-proof container. Take out only what you need, and let the closed container come to room temperature before opening it; this helps prevent condensation from forming on the nuts.
Do mixed nuts and kernels cause weight gain?
Mixed nuts and kernels do not automatically cause weight gain, but they are energy-dense, so portions can add up quickly. Serve some into a small bowl instead of eating from the packet to make it easier to notice how much you have had.
Are mixed nuts and kernels good for people with diabetes?
Mixed nuts and kernels without added sugar can fit into many eating plans for people with diabetes. The mix’s carbohydrate content and what you eat alongside it can matter for blood glucose management, so ask your doctor or dietitian how it fits your individual plan.
Should you wash mixed nuts and kernels before roasting them?
No, mixed nuts and kernels generally do not need washing before roasting. Water can leave them damp and interfere with even browning; if you do rinse them, dry them thoroughly before putting them in the oven or pan.
How do you roast mixed nuts and kernels at home?
Spread mixed nuts and kernels in a single layer on a baking tray and roast them without added oil at a moderate temperature. Stir occasionally and watch closely: the smaller pieces can brown quickly, so take the tray out as soon as the nuts smell fragrant.
Can you eat mixed nuts and kernels at night?
Yes, you can eat mixed nuts and kernels at night; there is no general rule against having them in the evening. Their fat and fibre may feel heavy for some people right before bed, so have them earlier if you notice discomfort.
Mixed nuts and kernels Vitamins & Minerals
Vitamins
Biotin
5.4µg · 18% DV
Vitamin E
2.58mg · 17% DV
B1
0.13mg · 11% DV
B3
1.14mg · 7% DV
Minerals
Copper
0.33mg · 37% DV
Manganese
0.57mg · 25% DV
Phosphorus
137mg · 20% DV
Magnesium
77mg · 18% DV
Potassium ⭐
183mg · 5% DV
Sodium
2.4mg · 0% DV
Mixed nuts and kernels Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Mixed nuts and kernels
To burn the 182 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 and kernels?
Mixed nuts and kernels brings together shelled nuts and, depending on the blend, edible seeds. The exact mix varies, but almonds, walnuts, hazelnuts and pistachios are familiar choices in many versions.
Crunchy and rich, with a mix of buttery, sweet and earthy flavours, it is often eaten by the handful as a snack, added to breakfast yoghurt or porridge, or scattered over salads. In Turkey, mixed nuts are also a familiar offering alongside tea or for guests. The blend is energy-dense and provides fats, protein and fibre. A small handful makes a practical snack; choose an unsalted blend if you want to keep the added salt down.
How Nutritious Is Mixed nuts and kernels?
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
High
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 kernels 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 kernels Contain Allergens?
Contains these allergens:
Which Diets Is Mixed nuts and kernels Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Mixed nuts and kernels Fat Profile
SATURATED
2.01g
MONOUNSATURATED
8.52g
POLYUNSATURATED
4.23g
Omega 6:3 ratio 27.4:1
Above the ideal 4:1 (27.4:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.