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Mixed nuts and seeds, dry roasted Calories
Energy-dense mix rich in healthy fats, protein, fiber, and minerals
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Mixed nuts and seeds, dry roasted (30 g) has 179 calories. That works out to 595 calories per 100 g. It contains 6.5 g of carbs, 6.3 g of protein, 14.9 g of fat and 2.9 g of fiber. Its 0.4 mg of Copper covers 40% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Mixed nuts and seeds, dry roasted Nutrition Facts
Selected: 1 serving (medium) · 30 g
179
KCAL / 30G
Carbs
6.5g
· 2% DV
Protein
6.3g
· 13% DV
Fat
14.9g
· 19% DV
Fiber
2.9g
· 10% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 14% · Protein 14% · Fat 72%
Mixed nuts and seeds, dry roasted nutrition facts table · 1 serving (medium) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 179 kcal | |
| Total fat | 14.9 g | 19% |
| Saturated fat | 2.04 g | 10% |
| Trans fat | 0 g | |
| Sodium | 2.4 mg | 0% |
| Total carbohydrate | 6.5 g | 2% |
| Fiber | 2.9 g | 10% |
| Protein | 6.3 g | 13% |
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 seeds, dry roasted?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 30 g | 179 kcal |
| 1 tablespoon (whole) | 9 g | 54 kcal |
| 2 tablespoon (double) | 18 g | 107 kcal |
| 1 pack (mini) | 25 g | 149 kcal |
| 1 ounce (medium) | 28 g | 167 kcal |
| 1 piece (small) | 45 g | 268 kcal |
| 1 serving (large) | 60 g | 357 kcal |
| 100 g | 100 g | 595 kcal |
| 1 cup (whole) | 120 g | 714 kcal |
Calculated from 595 calories per 100 g.
Frequently Asked Questions About Mixed nuts and seeds, dry roasted
Are mixed nuts and seeds, dry roasted, healthy?
Yes, mixed nuts and seeds, dry roasted, can be a nourishing snack because they provide unsaturated fats, protein, fibre and minerals. They are energy-dense, so portioning some into a bowl is more useful than eating straight from a large bag.
Are mixed nuts and seeds, dry roasted, as healthy as raw nuts and seeds?
Both can be nutritious. Dry roasting changes the flavour and texture, but it does not automatically make mixed nuts and seeds less healthy; dry roasting also generally uses no added oil. Salt and other additions vary by product.
What is in mixed nuts and seeds, dry roasted?
The ingredients in mixed nuts and seeds, dry roasted, vary between products. A blend may include different nuts and seeds, so there is no standard recipe; check the ingredient list if you need to know exactly what a particular mix contains.
How much mixed nuts and seeds, dry roasted, should you eat a day?
A medium serving of mixed nuts and seeds, dry roasted, is about 30 grams. It can work as a snack, but it is easy to eat more than intended from the bag, so measure out a serving first.
Do mixed nuts and seeds, dry roasted, help with weight loss?
They do not cause weight loss on their own. The fibre, protein and fats in mixed nuts and seeds, dry roasted, can help make a snack satisfying, but large portions add substantial energy and may work against a calorie deficit.
How should you store mixed nuts and seeds, dry roasted?
Keep mixed nuts and seeds, dry roasted, in an airtight container in a cool, dry place away from sunlight. Heat, air and moisture can make them lose their crunch and cause their natural oils to turn rancid sooner.
Can you freeze mixed nuts and seeds, dry roasted?
Yes, mixed nuts and seeds, dry roasted, can be frozen to help preserve freshness. Seal them well to keep out moisture and odours, and let the portion you plan to eat return to room temperature before opening the container.
Are mixed nuts and seeds, dry roasted, always unsalted?
No. Dry-roasted describes how mixed nuts and seeds are cooked, not whether salt was added. Some blends are salted and others are not, so look at the ingredient list and nutrition label if you are limiting sodium.
Can children eat mixed nuts and seeds, dry roasted?
Older children who can chew safely may eat mixed nuts and seeds, dry roasted, in an age-appropriate form. Whole nuts are a choking hazard for young children; offer a safely prepared alternative and supervise them while they eat.
Can you add mixed nuts and seeds, dry roasted, to breakfast?
Yes, mixed nuts and seeds, dry roasted, can add crunch to porridge, yoghurt or fruit at breakfast. Add a measured portion just before eating to keep the texture crisp, and avoid relying on the mix as a complete meal.
Mixed nuts and seeds, dry roasted Vitamins & Minerals
Vitamins
Biotin
5.4µg · 18% DV
Vitamin E
2.61mg · 17% DV
B1
0.13mg · 11% DV
B3
1.23mg · 8% DV
Minerals
Copper
0.36mg · 40% DV
Manganese
0.63mg · 27% DV
Phosphorus
141mg · 20% DV
Magnesium
77mg · 18% DV
Potassium ⭐
183mg · 5% DV
Sodium
2.4mg · 0% DV
Mixed nuts and seeds, dry roasted Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Mixed nuts and seeds, dry roasted
To burn the 179 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 seeds, dry roasted?
Mixed nuts and seeds, dry roasted brings together a selection of nuts and seeds toasted with dry heat. The exact blend can vary, and it is commonly eaten by the handful or added to other foods.
Dry roasting gives the mix a crisp bite and brings out its toasted, nutty flavour. It works as a portable snack, or sprinkled over porridge, yoghurt and salads; in many places, it is also served with drinks or shared at gatherings. It is energy-dense, with 595 calories and 21g of protein per 100g, as well as fibre and minerals. For a more measured snack, set aside a 30g portion rather than eating straight from the pack.
How Nutritious Is Mixed nuts and seeds, dry roasted?
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 seeds, dry roasted 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 seeds, dry roasted Contain Allergens?
Contains these allergens:
Which Diets Is Mixed nuts and seeds, dry roasted 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 seeds, dry roasted Fat Profile
SATURATED
2.04g
MONOUNSATURATED
7.35g
POLYUNSATURATED
4.38g
Omega 6:3 ratio 14.2:1
Above the ideal 4:1 (14.2:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.