Mixed Nuts Nutrition Calculator — Calories & Protein per Serving

USDA's standard mixed nuts (FDC 168603 — dry roasted, with peanuts, salted) provides 594 kcal, 17.86g protein, 51.45g fat, and 25.35g carbs per 100g. One ounce (28g) delivers 168 kcal and 5.0g protein — a standard snack serving. A quarter-cup (36g) hits 214 kcal ^[1].

The 'with peanuts' designation matters: peanuts are typically 40-60% of the blend by weight in most commercial products (being the cheapest nut). This drives the protein up (peanuts have 25.8g protein vs tree nuts averaging ~14-18g) and sodium up (peanuts absorb salt well). Premium 'without peanuts' blends have less protein and more fat ^[1].

Fiber is notable at 9.0g per 100g (32% DV) — higher than any single nut species except almonds (12.5g). The blend averages the fiber contributions of peanuts (8.5g), almonds (12.5g), cashews (3.3g), pecans (9.6g), and brazil nuts (7.5g) into a respectable overall figure ^[1].

Salted mixed nuts: 381mg sodium per 100g (17% DV). Unsalted: 12mg (<1% DV). That's a 32x difference. Per 1-oz serving: 107mg vs 3mg sodium. A 43g snack bag of salted mixed nuts adds 164mg sodium — nearly 7% of the daily limit from a snack ^[1].

Honey roasted versions: 280mg sodium per 100g — lower than regular salted because the honey coating partially replaces salt. The without-peanuts (deluxe) blend: 340mg sodium per 100g — slightly less than with-peanuts because tree nuts have lower surface area-to-volume ratios and hold less salt ^[1].

For daily snacking: switching from salted to unsalted mixed nuts saves approximately 107mg sodium per ounce. Over a year of daily 1-oz snacking, that's 39,055mg sodium saved — equivalent to approximately 17 teaspoons of salt. The calorie and protein content remains identical ^[1].

Mixed nuts with peanuts: 594 kcal, 17.9g protein, 51.5g fat per 100g. Without peanuts (deluxe): 615 kcal, 15.2g protein, 55.8g fat per 100g. Removing peanuts increases calories by 21 kcal, decreases protein by 2.7g, and increases fat by 4.3g — because tree nuts are fattier and less protein-dense than peanuts ^[1].

The price-to-nutrition ratio reverses expectations: the cheaper with-peanuts blend delivers more protein per calorie (3.0g per 100 kcal vs 2.5g). The premium without-peanuts blend is actually less nutritionally efficient for protein tracking, though it may provide more vitamin E (higher almond content) and manganese (more pecans/cashews) ^[1].

Vitamin E comparison: with-peanuts blends average 5.33mg per 100g (35% DV); without-peanuts (higher almond share) typically reaches 7.5mg per 100g (50% DV). Omega-3 also increases in without-peanuts blends (more walnuts): 0.35g vs 0.26g per 100g ^[2].

One cup of mixed nuts (145g) contains 861 kcal, 25.9g protein, 74.6g fat, and 36.8g carbs — 43% of a 2,000-calorie daily target. Most people eating from a bowl or bag exceed the 1-oz recommended serving without realizing it. The difference between 1 oz (168 kcal) and 1 cup (861 kcal) is 693 calories — a full meal's worth ^[1].

Even half a cup (72g, 428 kcal) is substantially more than the 1-oz standard. For accurate logging: use the 1-oz pre-portioned packets, weigh on a food scale, or count approximately 20-22 mixed nuts as one ounce (varies by blend composition) ^[1].

A 43g snack bag (common gas station/vending machine size) has 255 kcal — 1.5 times the standard 1-oz portion. Many people consume these as a 'light snack' but they deliver as many calories as a medium banana plus a glass of whole milk combined ^[1].

Standard mix (100g mixed nuts alone): 594 kcal, 5.62g sugar, 9.0g fiber. Adding 25% dried cranberries by weight (75g nuts + 25g cranberries): total 521 kcal (less dense — cranberries are lighter), 12.7g sugar, 8.2g fiber. Sugar more than doubles while calories decrease slightly ^[1].

Adding dark chocolate chips instead (75g nuts + 25g chips): 575 kcal, 14.2g sugar, 8.5g fiber per 100g of the blend. The chocolate adds iron (1.6mg per 20g serving) but also saturated fat (3.8g per 20g). The overall calorie density decreases less than with fruit because chocolate is nearly as calorie-dense as nuts ^[1].

For the most calorie-efficient trail mix: 100% nuts gives the most protein per calorie (3.0g per 100 kcal). Adding dried fruit drops this to 2.3g per 100 kcal while adding natural sugars. Adding chocolate drops it to 2.5g per 100 kcal. The additions are for palatability and energy variety, not nutritional optimization ^[2].