Ready & Packaged Foods
All →Vegetables & Legumes
All →Desserts & Confectionery
All →Meat & Protein
All →Grains & Bakery
All →Beverages
All →Milk & Dairy
All →
🥜
Walnut and Mulberry Snack Calories
A walnut and mulberry snack that is energy-dense and rich in unsaturated fats.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Walnut and Mulberry Snack (30 g) has 147 calories. That works out to 490 calories per 100 g. It contains 13.3 g of carbs, 3.9 g of protein, 10.2 g of fat and 1.8 g of fiber. Its 0.6 mg of Manganese covers 28% of the Daily Value. Its glycemic index is 35 (medium), so it raises blood sugar at a moderate pace.
Walnut and Mulberry Snack Nutrition Facts
Selected: 1 serving (medium) · 30 g
147
KCAL / 30G
Carbs
13.3g
· 5% DV
Protein
3.9g
· 8% DV
Fat
10.2g
· 13% DV
Fiber
1.8g
· 6% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 33% · Protein 10% · Fat 57%
Walnut and Mulberry Snack nutrition facts table · 1 serving (medium) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 147 kcal | |
| Total fat | 10.2 g | 13% |
| Saturated fat | 1.03 g | 5% |
| Trans fat | 0 g | |
| Sodium | 1.5 mg | 0% |
| Total carbohydrate | 13.3 g | 5% |
| Fiber | 1.8 g | 6% |
| Protein | 3.9 g | 8% |
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.
Log this food in EatBetter
100,000+ people use it
- Get your daily calorie target
- Snap your meal, log it in seconds
- See every vitamin and mineral
📸 Scan the code to get the app free.
How Many Calories in 1 Serving of Walnut and Mulberry Snack?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 30 g | 147 kcal |
| 1 piece (small) | 5 g | 25 kcal |
| 1 tablespoon (small) | 10 g | 49 kcal |
| 2 tablespoon (medium) | 20 g | 98 kcal |
| 1 ounce (medium) | 28 g | 137 kcal |
| 1 pack (medium) | 40 g | 196 kcal |
| 1 serving (large) | 50 g | 245 kcal |
| 100 g | 100 g | 490 kcal |
| 1 cup (large) | 120 g | 588 kcal |
Calculated from 490 calories per 100 g.
Frequently Asked Questions About Walnut and Mulberry Snack
How do you make a walnut and mulberry snack without added sugar?
You can make a walnut and mulberry snack without added sugar by combining chopped walnuts with naturally sweet dried mulberries. Taste the mixture before adding anything else; extra syrup or honey is optional, not essential.
Can you make a walnut and mulberry snack with fresh mulberries?
Yes, fresh mulberries work in a walnut and mulberry snack, but they make it juicier and less portable than dried mulberries. Mix a small amount shortly before serving, and refrigerate any leftovers.
Can you add a walnut and mulberry snack to yogurt or oatmeal?
Yes, a walnut and mulberry snack makes a convenient topping for yogurt or oatmeal. Chop it into smaller pieces so it mixes evenly, and add it just before eating to keep the walnuts from softening.
Should you toast the walnuts for a walnut and mulberry snack?
No, toasting is optional for a walnut and mulberry snack. Raw walnuts give a milder taste, while lightly toasted ones add a deeper, more pronounced aroma. Let toasted walnuts cool before combining them with the mulberries.
How should you store a walnut and mulberry snack?
Store a walnut and mulberry snack made with dried mulberries in an airtight container in a cool, dry place. If you use fresh mulberries, refrigerate the mixture and eat it promptly because the fruit adds moisture.
Can you freeze a walnut and mulberry snack?
Yes, you can freeze a walnut and mulberry snack, especially a mixture made with dried fruit. Seal it well to protect the walnuts from absorbing odors, then let it come to room temperature before serving; fresh berries may soften after thawing.
What flavors go well with a walnut and mulberry snack?
Cinnamon, orange zest, and a little dark chocolate pair well with a walnut and mulberry snack. For a simple serving, try it with plain yogurt; the tartness of yogurt balances the mulberries’ sweetness.
Is a walnut and mulberry snack good for you?
A walnut and mulberry snack can be a nourishing choice: walnuts provide unsaturated fats, while mulberries contribute fiber. It is also energy-dense, so a modest portion works better as a snack than eating freely from a large batch.
Is a walnut and mulberry snack suitable for people with diabetes?
A walnut and mulberry snack can raise blood sugar because mulberries contain natural sugars, particularly when dried. Walnuts do not cancel out those carbohydrates. People with diabetes should fit it into their own meal plan with guidance from their healthcare professional.
Is a walnut and mulberry snack a good pre-workout snack?
A walnut and mulberry snack can work before exercise because mulberries provide carbohydrates and walnuts add staying power. Since its fat content may feel heavy for some people during activity, avoid eating a large amount right before a workout.
Walnut and Mulberry Snack Vitamins & Minerals
Vitamins
B6
0.1mg · 6% DV
B1
0.07mg · 6% DV
Folate
15.6µg · 4% DV
B3
0.56mg · 4% DV
Minerals
Manganese
0.64mg · 28% DV
Copper
0.18mg · 20% DV
Phosphorus
67mg · 10% DV
Magnesium
32mg · 8% DV
Potassium ⭐
186mg · 5% DV
Sodium
1.5mg · 0% DV
Walnut and Mulberry Snack Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Walnut and Mulberry Snack
To burn the 147 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 Walnut and Mulberry Snack?
The Walnut and Mulberry Snack brings together walnuts and mulberries, usually dried, for a simple sweet-and-nutty bite rather than a single traditional dish with a fixed recipe. It works as a portable snack, or as a topping broken over porridge, yoghurt or fruit.
Walnuts add a rich, slightly bitter crunch, while dried mulberries are chewy and sweet. The combination is energy-dense, with much of its fat coming from unsaturated fats; a 100 g portion provides 490 calories. Enjoy a modest handful between meals, or pair it with fresh fruit for a snack with contrasting textures.
How Nutritious Is Walnut and Mulberry Snack?
Nutrient density
Medium
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 Walnut and Mulberry Snack 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 Walnut and Mulberry Snack Contain Allergens?
Contains these allergens:
Which Diets Is Walnut and Mulberry Snack 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
Walnut and Mulberry Snack Fat Profile
SATURATED
1.03g
MONOUNSATURATED
2.82g
POLYUNSATURATED
4.26g
Omega 6:3 ratio 2.1:1
Below the ideal 4:1 — a good omega balance.
Compare Walnut and Mulberry Snack
Foods Similar to Walnut and Mulberry Snack
Have another question about Walnut and Mulberry Snack?
Ask the AI nutrition coach — calories, portions, alternatives and more, answered in seconds in the app.
Scan calories with your camera
Instant AI nutrition analysis
Nutrition data compiled from USDA FoodData Central and scientific sources.