Mixed nuts contain approximately 607 kcal per 100g. A small handful of about 30g contains approximately 182 kcal — 9% of the adult 2,000 kcal daily reference intake. The exact calorie content varies depending on the blend — mixes with more macadamia or brazil nuts will be higher, while mixes with more cashews or almonds will be slightly lower. As a reference figure, 607 kcal per 100g represents a typical blend of almonds, cashews, walnuts, hazelnuts and brazil nuts without added oil or salt.

Mixed nuts contain approximately 54g of fat per 100g — about 16.2g per 30g handful. Saturated fat is approximately 7g per 100g (2.1g per handful — 9% of the adult daily guideline of 24g). The majority is monounsaturated and polyunsaturated fat. The saturated fat figure for mixed nuts is higher than for single varieties such as almonds (3.8g/100g) or hazelnuts (4.5g/100g) because most blends include brazil nuts, which have 15.1g saturated fat per 100g. The overall fat profile remains predominantly unsaturated and is considered nutritionally favourable.

Plain unsalted mixed nuts contain approximately 4.5g of sugar per 100g — about 1.3g per 30g handful, or roughly a third of a teaspoon. All of this is intrinsic sugar naturally occurring within the nuts, with 0g of added or free sugar. Intrinsic sugars do not count toward the NHS daily free sugar limits of 30g for adults, 24g for children aged 7 to 10, and 19g for children aged 4 to 6. Mixed nuts contribute 0g to the free sugar total. Flavoured or honey-roasted mixed nuts will contain added sugar — always check the label.

Mixed nuts contain approximately 17g of protein per 100g — about 5.1g per 30g handful, or 10% of the adult daily reference intake of 50g. This is a useful contribution for a snack food. The protein content varies with blend — peanut-heavy mixes will be higher in protein, macadamia or brazil nut-heavy mixes lower. For those choosing mixed nuts as a protein source, checking that the blend contains almonds and cashews (higher protein nuts) rather than being predominantly macadamia or brazil nuts is worthwhile.

Mixed nuts contain approximately 7g of fibre per 100g — about 2.1g per 30g handful, or 7% of the adult daily fibre target of 30g. For children the same handful covers a larger share: 11% for children aged 7 to 10 and 14% for children aged 4 to 6. The fibre content varies by blend — almond-heavy mixes will be higher in fibre (almonds contain 12.5g/100g) while macadamia or brazil nut-heavy mixes will be lower. Tiger nuts, which are sometimes included in some blends, would significantly increase the fibre content if present.

Mixed nuts are high in copper (130% NRV per 100g), manganese (100% NRV), vitamin E (83% NRV), phosphorus (64% NRV), magnesium (61% NRV) and zinc (35% NRV). A 30g handful provides 69mg of magnesium (23% of the adult daily requirement), 135mg of phosphorus (25%) and 3mg of vitamin E (25%). The micronutrient profile of mixed nuts is broadly representative of the constituent nuts — because different nuts are richest in different micronutrients, a blend tends to provide a more even spread than any single nut type. Blends containing brazil nuts will also deliver meaningful selenium, though the exact amount depends on the proportion of brazil nuts in the mix.

Yes. Plain unsalted mixed nuts are a NOVA group 1 whole food with 0g of added sugar, 0g of salt and no additives. They provide protein, mostly unsaturated fat, fibre and a broad range of vitamins and minerals. The variety in a mixed nut blend captures complementary nutritional strengths across different nuts — for example, the high vitamin E and fibre of almonds alongside the manganese of hazelnuts and the selenium of brazil nuts. NHS guidance specifically recommends eating a variety of nuts rather than large amounts of any single type, making a plain unsalted mixed nut blend a practical implementation of that advice.

Plain unsalted mixed nuts are nutritionally very different from salted or flavoured mixed nut products. Dry-roasted unsalted mixed nuts are close to plain in nutritional terms — roasting causes minor changes to some vitamins but the macronutrient profile is largely unchanged. Salted mixed nuts add significant sodium — a 30g serving of salted nuts can contain 200 to 400mg or more of sodium depending on the product, a substantial proportion of the 2,400mg adult daily maximum. Oil-roasted mixed nuts add extra fat and calories. Honey-roasted or flavoured varieties add free sugar and move the product from NOVA 1 to NOVA 3 or 4. The plain unsalted versions are the nutritionally cleanest choice.

Different nuts have different nutritional strengths that complement each other. Almonds are highest in vitamin E, calcium and fibre. Peanuts are highest in protein and folate. Brazil nuts are the only practical dietary source of selenium. Hazelnuts and macadamia nuts lead in manganese and thiamin. Walnuts are the standout source of omega-3 ALA. Pine nuts provide vitamin K that other nuts lack. Eating only one type means getting a concentrated dose of some nutrients while missing others entirely. A mixed nut approach distributes intake more evenly across a broader micronutrient range, which is why NHS guidance favours variety. It also naturally limits the intake of any single nut, which is particularly important for brazil nuts given their selenium upper limit.

In a standard mixed nut blend, brazil nuts are typically present in small proportions — usually 10 to 20% of the mix by weight. In a 30g handful of mixed nuts, this means approximately 3 to 6g of brazil nuts, delivering roughly 58 to 115ug of selenium. The NHS upper safe limit for selenium is 350ug per day for adults. A single 30g handful of mixed nuts containing brazil nuts is unlikely to approach this limit. The risk arises when brazil nuts are eaten separately in large quantities on top of a mixed nut intake. If you eat both mixed nuts and separate brazil nuts regularly, it is worth being aware of the combined selenium intake and keeping brazil nut consumption to 1 to 2 nuts per day separately.

Whole mixed nuts are a choking hazard for children under 5 and must not be given to this age group. From age 5 upwards whole mixed nuts can be introduced carefully with supervision. Mixed nuts contain tree nuts, which are one of the 14 major allergens, and may also contain peanuts or be processed alongside them — always check the label. Introduce individual nut types one at a time before giving a mixed nut blend, so that any allergic reaction can be attributed to a specific nut. If there is a family history of nut allergy, consult a GP or allergy specialist before introducing any nut products.

Yes. Mixed nuts typically contain tree nuts, which are one of the 14 major allergens. Many mixed nut products also contain or are processed alongside peanuts, which are a separate major allergen. The specific nut types present vary by product — always read the label carefully. Cross-contamination with other allergens is also a risk on shared processing lines. Anyone with a known or suspected nut allergy of any kind should read the label carefully, seek medical advice if uncertain, and treat mixed nut products with the same caution as the individual nuts they contain.

Yes. Plain unsalted mixed nuts are suitable for vegans and vegetarians. They contain no animal-derived ingredients. For vegans, a mixed nut blend is particularly useful because different nuts cover different micronutrient gaps — for example, the selenium from brazil nuts and the omega-3 ALA from walnuts are both nutrients that plant-based diets can struggle to provide. Plain mixed nuts are naturally gluten-free, though those with coeliac disease should check for cross-contamination on packaged products. Those with tree nut or peanut allergy must check the specific composition before eating.

Plain unsalted mixed nuts are one of the most practical implementations of NHS guidance on nut consumption, which specifically recommends eating a variety of nuts rather than large quantities of any single type. A 30g handful provides 182 kcal, 5.1g protein, 2.1g fibre and a broad spread of copper, manganese, vitamin E, magnesium and zinc — all with 0g of added sugar or salt. They are calorie-dense so portion awareness matters, but a 30g handful as a snack is nutritionally well-rounded for most adults and children aged 5 and over. Choosing plain unsalted over salted or roasted variants ensures the full NOVA 1 benefit without the sodium penalty.