Dried fruit and nut mix

Snack

Item Rating: 71/100

1 serving (40 grams) contains 185 calories, 4.0 grams of protein, 10.8 grams of fat, and 19.6 grams of carbohydrates.

Nutrition Information

1 cup (160g)

Calories		739.2
% Daily Value*
Total Fat		43.2 g	55%
	Saturated Fat	4.8 g	24%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		8 mg	0%
Total Carbohydrates		78.4 g	28%
	Dietary Fiber	9.6 g	34%
	Sugars	59.2 g
protein		16 g	32%
Vitamin D		0 mcg	0%
Calcium		96 mg	7%
Iron		4.2 mg	23%
Potassium		1120 mg	23%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Food Attributes

🧂 Low sodium

🧂 Low salt

Source of Calories

Fat: 388 cal (50.7%)

Protein: 64 cal (8.4%)

Carbs: 313 cal (40.9%)

About Dried fruit and nut mix

Dried fruit and nut mixes are a convenient snack composed of various dried fruits (such as raisins, apricots, or cranberries) and nuts (like almonds, walnuts, or cashews). Originating from ancient trade routes where preserved foods were essential, this mix is popular worldwide, particularly in Middle Eastern and Mediterranean cuisines. It offers a nutrient-dense profile, combining natural sugars and fiber from fruits with healthy fats, protein, and vitamin E from nuts. A typical serving of 1 ounce can provide about 150-200 calories, 2-4 grams of protein, 3-5 grams of fiber, and significant micronutrients like potassium, magnesium, and antioxidants.

Health Benefits

• Rich in dietary fiber from dried fruits, which supports digestive health and helps regulate blood sugar levels.
• Packed with healthy monounsaturated fats and omega-3 fatty acids from nuts, promoting heart health and reducing inflammation.
• Provides antioxidants like vitamin E (from nuts) and vitamin C (from certain fruits), which combat oxidative stress and support immune function.

Dietary Considerations

Allergens: Contains tree nuts, peanuts (if included), sulfites (in some preserved fruits)

Suitable for: Vegetarian, vegan, gluten-free

Not suitable for: Nut allergies, low-sugar diets (due to natural sugar in dried fruits)

Selection and Storage

Store in an airtight container in a cool, dry place to maintain freshness and prevent the nuts from becoming rancid. For extended storage, refrigerate or freeze.

Common Questions About Dried fruit and nut mix Nutrition

Is dried fruit and nut mix high in protein and calories?

Dried fruit and nut mix typically contains 5-7 grams of protein and around 150-200 calories per 1-ounce serving, depending on the specific ingredients. Nuts often provide healthy fats and protein, while dried fruits contribute natural sugars and dietary fiber.

Can I eat dried fruit and nut mix on a keto or low-carb diet?

Dried fruit and nut mix is generally not ideal for a strict keto diet because dried fruits are high in natural sugars and may contain 15-25 grams of carbs per serving. However, you can make or choose mixes with minimal dried fruit and focus on low-carb nuts like almonds, pecans, or macadamias for a keto-friendly option.

What are the health benefits or concerns of eating dried fruit and nut mix?

Dried fruit and nut mix is a great source of healthy fats, fiber, and essential vitamins like vitamin E and potassium. However, it can be high in calories and natural sugars, so portion control is key to avoid overconsumption and potential weight gain or blood sugar spikes.

What is the recommended serving size for dried fruit and nut mix?

A typical serving size for dried fruit and nut mix is 1 ounce (about a small handful or 28 grams), which balances a nutrient-dense snack while keeping calorie and sugar intake moderate. Pay attention to serving sizes, as it’s easy to overeat.

How does dried fruit and nut mix compare to fresh fruit and raw nuts?

Dried fruit and nut mix is more calorie-dense than fresh fruit due to water removal during drying, which concentrates sugars. Fresh fruits are hydrating and lower in sugar per serving, while raw nuts can offer similar nutrients without the added sugar often found in dried fruit. Both options have their benefits, depending on your dietary needs.

Data Sources & Scientific References