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Mixed raw nuts and dried fruits Calories
Energy, fiber, healthy fats, source of vitamins and minerals
CALORIES
GI
POTASSIUM
FIBER
Mixed raw nuts and dried fruits Nutrition Facts
Selected: 100 g
430
KCAL / 100G
Carbs
45g
· 43%
Protein
10g
· 10%
Fat
22g
· 47%
Fiber
7g
Mixed raw nuts and dried fruits Vitamins & Minerals
Vitamins
B1
0.35mg · 29% DV
Biotin
8µg · 27% DV
Vitamin E
3.2mg · 21% DV
B6
0.25mg · 15% DV
Minerals
Copper
1mg · 111% DV
Manganese
1mg · 43% DV
Phosphorus
170mg · 24% DV
Magnesium
90mg · 21% DV
Mixed raw nuts and dried fruits Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Mixed raw nuts and dried fruits 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 raw nuts and dried fruits Contain Allergens?
Contains these allergens:
Which Diets Is Mixed raw nuts and dried fruits 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 raw nuts and dried fruits Fat Profile
SATURATED
2.6g
MONOUNSATURATED
11.2g
POLYUNSATURATED
6.3g
Omega 6:3 ratio 20.8:1
Above the ideal 4:1 (20.8:1).
Foods Similar to Mixed raw nuts and dried fruits
Mixed raw nuts and dried fruits — Frequently Asked Questions
Is mixed raw nuts and dried fruits better before or after a workout?
It can work well before exercise because the dried fruit provides quick-to-use carbohydrate. After training, it is better paired with a protein-rich food such as yogurt or a fortified soy alternative rather than eaten alone.
Why can this mix sometimes feel heavy on digestion?
The combination of fat, fiber, and dried fruit can be filling, and large portions may cause bloating or stomach discomfort in some people. Eating it slowly and keeping portions moderate usually helps.
What is the best way to store mixed raw nuts and dried fruits?
Keep it in an airtight container in a cool, dry, dark place. Heat and light can make the nuts go rancid faster, so refrigeration is useful if you will not finish it soon.
How can you tell if this mix has gone bad?
A stale, sour, or paint-like smell usually suggests the nuts have turned rancid. If the texture becomes damp or sticky beyond the natural dried-fruit texture, moisture may have affected quality.
Can mixed raw nuts and dried fruits be frozen?
Yes, freezing is a practical way to extend shelf life. Seal it well so it does not absorb moisture or freezer odors.
Is raw nut-and-fruit mix nutritionally different from roasted trail mix?
The basic nutrients are often similar, but roasting changes flavor and texture. Packaged roasted mixes are also more likely to include added salt, sugar, or oils.
Is this a balanced snack on its own?
It can be a satisfying snack because it combines carbohydrate from dried fruit with fat and fiber from nuts. Still, mixes with a lot of dried fruit are easy to overeat because they taste sweet and are compact.
What foods pair well with mixed raw nuts and dried fruits?
It pairs well with protein-rich foods to make the snack more balanced and filling. Good options include plain yogurt, kefir, or unsweetened soy yogurt.
Is this mix suitable for children and older adults?
It can be, but whole nuts are a choking hazard for young children. For people with chewing difficulties, chopped or ground nuts are a safer option.
Who should be especially careful with mixed raw nuts and dried fruits?
Anyone with a tree nut allergy should avoid it because even small amounts can trigger a serious reaction. People who need to limit sticky dried fruits for dental reasons may also want to be cautious.
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Nutrition data compiled from USDA FoodData Central and scientific sources.