Calories in Mixed Nuts: Nutrition Facts & Serving Sizes
Per 1 cup (137g)
Per 100g
Source: USDA FoodData Central, SR Legacy, March 2026.
One ounce of mixed nuts (28g) contains 169 calories with 4.9g of protein, 7.2g of carbs, and 14.6g of fat. Per 100g, mixed nuts provide 594 calories, 17.3g of protein, 51.5g of fat, and 25.4g of carbs with 9g of fiber. The fat profile is predominantly monounsaturated at 31.4g per 100g, the same heart-healthy fat found in olive oil. Mixed nuts deliver a standout 225mg of magnesium per 100g, a mineral critical for muscle function, energy production, and sleep quality. A standard 1-cup serving clocks in at 814 calories, making portion control essential. The blend typically includes cashews, almonds, walnuts, and pecans, each contributing different micronutrient profiles. Vitamin E comes in at 10.9mg per 100g, covering most of the daily requirement in a single snack. Mixed nuts are one of the most calorie-dense whole foods available, making them a practical tool for bulking or adding calories without eating large food volumes.
Nutrition Highlights
Calories by Serving Size
| Serving | Cal | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| 1 cup (137g) | 813.8 | 23.7g | 34.8g | 70.6g | 12.3g |
| 1 oz (28g) | 168.7 | 4.9g | 7.2g | 14.6g | 2.6g |
| 100g | 594 | 17.3g | 25.4g | 51.5g | 9g |
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Full Nutrition Facts (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 594 | 30% |
| Protein | 17.3g | 35% |
| Total Fat | 51.5g | 66% |
| Saturated Fat | 6.5g | 33% |
| Total Carbohydrates | 25.4g | 9% |
| Dietary Fiber | 9g | 32% |
| Sugars | 4.8g | 10% |
| Sodium | 345mg | 15% |
Vitamins & Minerals (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Saturated Fat | 6.5g | 2% |
| Calcium | 70mg | 5% |
| Iron | 3.7mg | 21% |
| Potassium | 693mg | 15% |
| Vitamin C | 0.4mg | 0% |
| Vitamin B6 | 0.3mg | 18% |
| Magnesium | 225mg | 54% |
| Phosphorus | 435mg | 35% |
| Zinc | 3.8mg | 35% |
| Selenium | 7.5mcg | 14% |
| Folate | 50mcg | 13% |
| Thiamin (B1) | 0.2mg | 17% |
| Riboflavin (B2) | 0.2mg | 15% |
| Niacin (B3) | 4.7mg | 29% |
% Daily Values based on a 2,000 calorie diet (FDA reference).
Health Benefits of Mixed Nuts
Mixed nuts are a practical, calorie-dense snack for anyone trying to hit higher daily calorie targets without eating extra meals. At 169 calories per ounce, they pack a significant energy punch in a small volume. For anyone in a lean bulk phase, adding 1 to 2 oz of mixed nuts daily is an easy way to add 170 to 340 calories without affecting appetite for main meals.
The magnesium content at 225mg per 100g is one of the strongest arguments for eating mixed nuts regularly. Magnesium is involved in over 300 enzymatic reactions in the body, including ATP production (the primary energy currency used during workouts), protein synthesis, and muscle relaxation after contraction. Many adults are chronically low in magnesium due to poor diets, and suboptimal levels are associated with impaired exercise performance and poor sleep.
The fat profile of mixed nuts is predominantly monounsaturated fat at 31.4g per 100g. This type of fat supports cardiovascular health, helps maintain healthy testosterone levels, and improves the absorption of fat-soluble vitamins. Polyunsaturated fats at 10.8g per 100g include omega-6 fatty acids, while walnuts in the mix contribute omega-3s.
Mixed nuts also provide 3.8mg of zinc per 100g, a mineral that supports testosterone production, immune function, and wound healing. For active people, zinc is a commonly depleted mineral since it is lost through sweat. Zinc deficiency is directly associated with reduced testosterone levels, making foods like mixed nuts relevant beyond basic nutrition.
Dietary Considerations
Mixed nuts are naturally gluten-free, making them suitable for people with celiac disease or gluten sensitivity. They are vegan and contain no animal products. However, tree nuts are one of the top nine allergens, so anyone with a nut allergy should avoid them entirely. Mixed nuts are well-suited to low-carb and ketogenic diets given their high fat and low net carb content (roughly 16.4g net carbs per 100g after fiber). For weight loss, mixed nuts are calorie-dense and require careful portioning since a handful can easily exceed 200 calories. Salted varieties can be high in sodium at 345mg per 100g, which may be a consideration for those watching sodium intake. Unsalted or lightly salted versions are preferable for everyday snacking. Peanut-free mixes are available for those with peanut allergies specifically.
Daily Intake (100g)
100g of mixed nuts provides 30% of a 2,000-calorie diet.
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Frequently Asked Questions
How many calories are in mixed nuts?
Mixed nuts contain 594 calories per 100g. A standard 1 oz serving (28g) contains about 169 calories, and a full cup (137g) contains approximately 814 calories.
Are mixed nuts good for weight loss?
Mixed nuts can fit into a weight loss diet when portioned carefully. They are very calorie-dense at 594 calories per 100g, so overeating them is easy. The fiber (9g per 100g) and fat content promote satiety, which can help reduce overall food intake when portions are controlled to 1 oz or less.
How much protein is in mixed nuts?
Mixed nuts contain 17.3g of protein per 100g. A 1 oz serving provides 4.9g of protein. While not a primary protein source, they contribute meaningfully to total daily protein when eaten regularly.
Are mixed nuts keto-friendly?
Yes, mixed nuts are generally keto-friendly. They contain 25.4g of carbs per 100g but 9g of fiber, giving a net carb count of about 16.4g per 100g. A 1 oz serving has roughly 4.6g net carbs, which fits within most ketogenic targets.
What are the healthiest nuts in a mixed nut blend?
Walnuts are among the most nutritious due to their omega-3 content, almonds are high in vitamin E and calcium, Brazil nuts are extremely high in selenium, and cashews provide a good dose of copper and zinc. A mixed variety gives you a broader micronutrient profile than any single nut alone.
How many mixed nuts should I eat per day?
A standard serving is 1 oz (about 28g), providing 169 calories. Most nutrition guidelines suggest 1 to 2 oz per day as a healthy portion. Eating more is fine for bulking or high-calorie needs, but the calories add up quickly.
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