Fruit and nut mix

Snack

Item Rating: 66/100

1 serving (40 grams) contains 200 calories, 5.0 grams of protein, 12.0 grams of fat, and 20.0 grams of carbohydrates.

Nutrition Information

1 cup (160g)

Calories		800
% Daily Value*
Total Fat		48 g	61%
	Saturated Fat	8 g	40%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		20 mg	0%
Total Carbohydrates		80 g	29%
	Dietary Fiber	12 g	42%
	Sugars	60 g
protein		20 g	40%
Vitamin D		0 mcg	0%
Calcium		80 mg	6%
Iron		4 mg	22%
Potassium		800 mg	17%

* 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: 432 cal (51.9%)

Protein: 80 cal (9.6%)

Carbs: 320 cal (38.5%)

About Fruit and nut mix

Fruit and nut mix is a combination of dried fruits and assorted nuts, commonly used as a healthy snack or energy-boosting food option. Originating in various cuisines worldwide, this mix is particularly popular in Mediterranean and Middle Eastern diets. Dried fruits like raisins, apricots, or cranberries provide natural sugars and dietary fiber, while nuts such as almonds, walnuts, and cashews offer healthy fats, protein, and essential micronutrients. This mix is nutrient-dense, typically rich in vitamin E, magnesium, potassium, and antioxidants, making it an excellent choice for supporting overall health. It's often consumed on its own or added to recipes such as yogurts, salads, or baked goods.

Health Benefits

• Rich in Vitamin E from nuts, which supports healthy skin and immune function.
• Contains dietary fiber from dried fruits, promoting digestive health and regularity.
• Provides magnesium from nuts like almonds and cashews, aiding muscle and nerve function.
• High in antioxidants from fruits such as raisins, which help fight free radicals and reduce oxidative stress.
• Offers heart-healthy unsaturated fats from nuts, which support cardiovascular health.

Dietary Considerations

Allergens: Contains tree nuts, sulfites (from preserved fruits)

Suitable for: Vegetarian, gluten-free, mediterranean

Not suitable for: Nut-free, low-carb (depending on fruit content), low-sugar diets

Selection and Storage

Store in an airtight container in a cool, dry place to prevent spoilage and maintain freshness. Avoid exposure to moisture or direct sunlight.

Common Questions About Fruit and nut mix Nutrition

Is Fruit and Nut Mix high in protein?

Fruit and Nut Mix typically contains moderate amounts of protein, largely from the nuts included. On average, a 1-ounce (28g) serving provides around 3-6 grams of protein, depending on the mix of nuts and dried fruits.

Can I eat Fruit and Nut Mix on a keto diet?

Fruit and Nut Mix is generally not ideal for a keto diet due to the dried fruit, which is high in natural sugars and carbs. However, a mix with minimal or no fruit and a larger proportion of low-carb nuts like almonds or pecans can work for keto plans.

What are the health benefits of eating Fruit and Nut Mix?

Fruit and Nut Mix offers a good source of healthy fats, fiber, vitamins, and minerals. The nuts provide heart-healthy fats and protein, while the fruits add antioxidants and natural sugars for quick energy. However, some mixes can be high in added sugars and calories, so portion control is important.

What is an appropriate serving size for Fruit and Nut Mix?

A typical serving size for Fruit and Nut Mix is around 1 ounce (28g), which equates to approximately a small handful. This portion provides about 120-190 calories, depending on the specific ingredients, making it a great snack when eaten in moderation.

How does Fruit and Nut Mix compare to trail mix?

Fruit and Nut Mix is similar to trail mix but often contains fewer added ingredients like chocolate or salty snacks. It tends to focus more on a balance of dried fruits and nuts, making it a simpler and sometimes healthier option than traditional trail mix versions loaded with extra sugar or salt.

Data Sources & Scientific References