1 serving (30 grams) contains 139 calories, 3.6 grams of protein, 7.5 grams of fat, and 14.7 grams of carbohydrates.
Log this food in SnapCalorie
Nutrition Information
Calories |
1108.8 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 60 g | 76% | |
| Saturated Fat | 7.2 g | 36% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 12 mg | 0% | |
| Total Carbohydrates | 117.6 g | 42% | |
| Dietary Fiber | 14.4 g | 51% | |
| Sugars | 86.4 g | ||
| protein | 28.8 g | 57% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 120 mg | 9% | |
| Iron | 6 mg | 33% | |
| Potassium | 1200 mg | 25% | |
* 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
Source of Calories
About Mixed nuts and dried fruits
Mixed nuts and dried fruits are a popular snack combination enjoyed globally, originating from various cuisines as a portable and nutrient-dense food. They offer a balance of macronutrients, including healthy fats, protein, and carbohydrates, along with an array of micronutrients. Nuts like almonds, walnuts, and cashews provide monounsaturated and polyunsaturated fats, magnesium, and vitamin E. Dried fruits such as raisins, apricots, and cranberries are high in natural sugars, dietary fiber, and antioxidants like vitamin C and beta-carotene. Together, this mix supports energy delivery, satiety, and numerous health benefits.
Health Benefits
- Rich in fiber, which promotes digestive health and regulates blood sugar levels.
- High in antioxidants like vitamin E and selenium, which combat oxidative stress and support cellular health.
- Provides heart-healthy fats (monounsaturated and polyunsaturated fats) that help reduce LDL cholesterol levels and support cardiovascular health.
Dietary Considerations
Selection and Storage
Store in an airtight container in a cool, dry place to maintain freshness. Refrigerate for extended shelf life, especially in warm or humid environments.
Common Questions About Mixed nuts and dried fruits Nutrition
Are mixed nuts and dried fruits high in protein?
Mixed nuts are a good source of protein, providing approximately 4-6 grams of protein per 1-ounce serving, depending on the nuts included. Dried fruits, however, are lower in protein and primarily contribute carbohydrates. Combining the two makes for a nutrient-dense snack, but the protein content will vary based on the ratio of nuts to fruits.
Can I eat mixed nuts and dried fruits on a keto diet?
Mixed nuts can be keto-friendly due to their low carbohydrate content, typically around 1-3 grams of net carbs per ounce for certain nuts like macadamias or pecans. However, dried fruits are generally too high in sugar and carbohydrates for a strict keto diet, with 20-30 grams of carbs per ounce. It’s best to avoid or strictly limit dried fruits if following keto.
What are the health benefits of mixed nuts and dried fruits?
Mixed nuts provide healthy fats, protein, and key nutrients like magnesium and vitamin E. Dried fruits are a concentrated source of vitamins, minerals, and fiber, particularly potassium and antioxidants. However, dried fruits are calorie-dense and high in natural sugar, so they should be consumed in moderation, especially by individuals managing blood sugar levels.
What is a recommended serving size for mixed nuts and dried fruits?
For a balanced snack, aim for about 1 ounce of mixed nuts (roughly a small handful) and 1-2 tablespoons of dried fruits. This portion provides around 200-250 calories, depending on the mix, and helps prevent overconsumption of calories and sugar.
How do mixed nuts and dried fruits compare to fresh fruits and roasted nuts?
Dried fruits are more calorie-dense and higher in sugar compared to fresh fruits due to their reduced water content. Likewise, roasted nuts can have added oils and salt compared to raw nuts. While both options are nutrient-dense, fresh fruits and raw nuts are often a better choice for those seeking fewer calories and less sodium.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
- Dietary Guidelines for Americans 2020-2025: Nuts and SeedsU.S. Department of Health and Human ServicesGuidance on incorporating nuts, seeds, and dried fruits into a balanced diet, emphasizing their nutritional benefits.
- Nutritional Composition of Nuts: Implications for Cardiovascular HealthAmerican Journal of Clinical NutritionPeer-reviewed study on the health benefits of nuts, focusing on cardiovascular health and key nutrients.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
