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Protein nut mix Calories
High-protein, energy-dense nut mix
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Protein nut mix (40 g) has 224 calories. That works out to 560 calories per 100 g. It contains 8.4 g of carbs, 10.8 g of protein, 16.8 g of fat and 3.2 g of fiber. Its 0.4 mg of Copper covers 49% of the Daily Value. Its glycemic index is 20 (low), so it raises blood sugar slowly.
Protein nut mix Nutrition Facts
Selected: 1 serving (medium) · 40 g
224
KCAL / 40G
Carbs
8.4g
· 3% DV
Protein
10.8g
· 22% DV
Fat
16.8g
· 22% DV
Fiber
3.2g
· 11% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 15% · Protein 19% · Fat 66%
Protein nut mix nutrition facts table · 1 serving (medium) (40 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 224 kcal | |
| Total fat | 16.8 g | 22% |
| Saturated fat | 2.32 g | 12% |
| Trans fat | 0.01 g | |
| Sodium | 72 mg | 3% |
| Total carbohydrate | 8.4 g | 3% |
| Fiber | 3.2 g | 11% |
| Protein | 10.8 g | 22% |
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 Protein nut mix?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 40 g | 224 kcal |
| 1 tablespoon (small) | 10 g | 56 kcal |
| 2 tablespoon (medium) | 20 g | 112 kcal |
| 1 ounce (medium) | 28 g | 157 kcal |
| 1 pack (mini) | 30 g | 168 kcal |
| 1 piece (small) | 50 g | 280 kcal |
| 1 pack (small) | 50 g | 280 kcal |
| 1 pack (large) | 75 g | 420 kcal |
| 100 g | 100 g | 560 kcal |
| 1 cup (whole) | 120 g | 672 kcal |
Calculated from 560 calories per 100 g.
Frequently Asked Questions About Protein nut mix
What is in a protein nut mix?
A protein nut mix usually combines nuts and may include seeds or other ingredients added to raise its protein content. Recipes vary between products, and some contain salt, spices, or sweeteners, so the ingredient list is the clearest guide to a particular mix.
Is a protein nut mix good for building muscle?
A protein nut mix can contribute protein to a muscle-building diet, but it does not build muscle on its own. Pair it with regular resistance training and protein-containing meals throughout the day rather than relying on the mix as your main source.
Can a protein nut mix help with weight loss?
A protein nut mix can fit into a weight-loss plan, but its energy density makes portions easy to underestimate. Set aside a small serving instead of eating from the bag, and pair it with fruit or yogurt if you want a more filling snack.
Is a protein nut mix a complete protein?
Not every protein nut mix provides protein in the same way, because ingredients differ. Nuts supply protein but are not always as rich in certain essential amino acids as some other protein foods; a mix containing added protein ingredients may have a different amino-acid profile.
Should you eat a protein nut mix before a workout?
Yes, you can eat a protein nut mix before a workout, but its fat and fiber may take longer to digest than a lighter snack. A large serving close to exercise can feel uncomfortable, so keep it small if you are eating shortly beforehand.
How can you add a protein nut mix to breakfast?
Sprinkle a protein nut mix over oatmeal, yogurt, or fruit for added crunch and protein. It also works as a topping for smoothie bowls; start with a modest amount because the mix is energy-dense and can quickly make a bowl more substantial.
How is a protein nut mix different from ordinary mixed nuts?
A protein nut mix is formulated or marketed to provide more protein than a standard nut blend, but the reason varies by product. It may use a different balance of nuts or include other protein-rich ingredients; the name alone does not reveal the recipe.
How should you store an opened protein nut mix?
Keep an opened protein nut mix tightly sealed in a cool, dry place to limit exposure to air and moisture. The natural oils in nuts can turn rancid over time, so follow the package instructions and discard the mix if it develops an unpleasant, stale smell.
Can you make a protein nut mix at home?
Yes, you can make a protein nut mix at home by combining the nuts and seeds you like. This gives you control over added salt and seasonings, but simply mixing ordinary nuts together will not necessarily produce a higher-protein blend than a packaged one.
Does roasting reduce the protein in a protein nut mix?
Roasting does not substantially remove the protein from a protein nut mix. It mainly changes flavor and texture; however, heavily salted or seasoned roasted varieties can contain additions that differ from a plain mix.
Protein nut mix Vitamins & Minerals
Vitamins
Biotin
7.2µg · 24% DV
Vitamin E
3.44mg · 23% DV
B1
0.18mg · 15% DV
B3
2.32mg · 14% DV
Minerals
Copper
0.44mg · 49% DV
Manganese
0.76mg · 33% DV
Phosphorus
172mg · 25% DV
Magnesium
88mg · 21% DV
Potassium ⭐
248mg · 7% DV
Sodium
72mg · 3% DV
Protein nut mix Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Protein nut mix
To burn the 224 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 Protein nut mix?
Protein nut mix is a snack blend built around nuts, with the exact combination varying by product; some versions also include seeds or other additions. It is not a single traditional recipe, and the nuts may be raw or roasted, which affects the flavour and crunch.
Enjoy it by the handful as a snack, or scatter it over yoghurt, porridge or a salad for extra texture. It also travels well for work, hikes or busy days. The mix is protein-rich but energy-dense, with 27 g of protein per 100 g, so a modest handful is often plenty. Choose an unsalted version if you want to keep the flavour simple, or pair it with fresh fruit for a more rounded snack.
How Nutritious Is Protein nut mix?
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 Protein nut mix Processed?
NOVA 3
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 Protein nut mix Contain Allergens?
Contains these allergens:
Which Diets Is Protein nut mix 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
Protein nut mix Fat Profile
SATURATED
2.32g
MONOUNSATURATED
8.6g
POLYUNSATURATED
4.56g
Omega 6:3 ratio 43.2:1
Above the ideal 4:1 (43.2:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.