Are mixed nuts and dried fruit good for you?

December 26, 2025 •

3 min read

According to a 2016 review in Nutrition Journal, dietary patterns rich in fruits and nuts are associated with a reduced risk of cardiometabolic disease. So, are mixed nuts and dried fruit good for you, and how do their benefits balance against their potential downsides?

Quick Summary

A mix of nuts and dried fruit can be a nutritious and energy-boosting snack. Its benefits, like supporting heart and digestive health, are best enjoyed with careful portion control due to its calorie and sugar density.

Key Points

Nutrient-Dense: Mixed nuts and dried fruit offer a powerful combination of healthy fats, protein, fiber, vitamins, and minerals.
Moderation is Key: Due to their high calorie and sugar density, controlling portion sizes is crucial to prevent weight gain and blood sugar spikes.
Heart Health Support: The healthy fats, fiber, and potassium in this mix can help lower cholesterol and regulate blood pressure.
Sustained Energy: Combining the quick sugars from dried fruit with the slow-release energy from nut fats and protein provides a balanced, long-lasting energy boost.
Choose Unsweetened Varieties: Opt for natural, unsalted, and unsweetened mixes to maximize health benefits and avoid unwanted additives.
Aids Digestion: The high fiber content promotes regular bowel movements and supports a healthy gut microbiome.

The Nutrient-Dense Duo: A Nutritional Powerhouse

Mixed nuts and dried fruit are celebrated as nutritional powerhouses, offering a potent mix of essential nutrients in a convenient package. Nuts are a primary source of healthy fats, protein, and essential minerals like magnesium, selenium, and zinc. Conversely, dried fruits are a concentrated source of fiber, vitamins, and antioxidants. Together, they offer a complementary nutritional profile that can contribute positively to a balanced diet when consumed mindfully.

Health Benefits of a Balanced Mix

Sustained Energy and Satiety

One of the most immediate benefits of consuming this blend is a boost in energy. The natural sugars in dried fruit provide a quick, readily available source of fuel, while the healthy fats and protein from nuts offer a more sustained energy release. This combination helps prevent the rapid energy spikes and crashes associated with sugary, processed snacks. The high fiber content in both components also promotes a feeling of fullness, which can aid in weight management by reducing overall calorie intake later in the day.

Supporting Heart Health

This dynamic duo is a friend to your cardiovascular system. Nuts, especially walnuts and almonds, are rich in monounsaturated and polyunsaturated fats, including omega-3 fatty acids, which can help lower LDL (bad) cholesterol and reduce inflammation. Meanwhile, the fiber and potassium in dried fruits assist in managing blood pressure and further support heart function. Replacing less healthy snacks with this mix has been shown to reduce cardiometabolic risk factors. For a deeper dive into the cardiometabolic benefits of pairing nuts and dried fruit, refer to the research published in Nutrition Journal.

Boosting Digestion and Gut Health

Dietary fiber is a cornerstone of good digestive health, and a mixed nut and dried fruit snack provides plenty. The fiber helps regulate bowel movements and prevents constipation. Certain dried fruits like prunes and figs are particularly effective in this regard. By feeding beneficial gut bacteria, the fiber and natural compounds in this mix promote a healthy gut microbiome, which is crucial for overall wellness.

Rich in Antioxidants

Both nuts and dried fruits are packed with antioxidants that protect the body's cells from damage caused by free radicals. This anti-inflammatory and antioxidant activity can help reduce the risk of chronic diseases and support a stronger immune system. Key antioxidants include polyphenols, vitamin E, and carotenoids found across various types of nuts and dried fruits.

Potential Downsides and How to Navigate Them

Despite the clear benefits, there are potential drawbacks to consuming too much mixed nuts and dried fruit. The high calorie and sugar concentration means moderation is crucial. Overconsumption can lead to unwanted weight gain, and for those with diabetes, the sugar content can impact blood glucose levels. Some commercially prepared mixes also contain added sugars, salt, or preservatives, like sulphur dioxide, which can trigger sensitivities in some individuals.

Portion Control and Healthier Choices

Mind your portion sizes: A small handful (about a quarter to half a cup) is an ideal serving size to reap the benefits without excess calories.
Read labels carefully: Opt for unsweetened and unsalted varieties to avoid unnecessary additives.
Diversify your intake: Instead of a single mix, incorporate a variety of nuts and dried fruits into your diet.
Pair with other foods: Enjoying the mix with yogurt, oatmeal, or a salad can create a more balanced meal or snack.

Nuts vs. Dried Fruit: A Nutritional Comparison


Feature	Nuts (e.g., Almonds, Walnuts)	Dried Fruit (e.g., Raisins, Apricots)
Primary Nutrient	Healthy Fats & Protein	Natural Sugars & Carbohydrates
Caloric Density	Higher	Higher than fresh fruit due to water loss
Fiber Content	High in most varieties	High, aiding digestion
Energy Release	Slower and more sustained	Quicker energy boost
Micronutrients	Rich in magnesium, vitamin E	Rich in potassium, iron, vitamin A
Weight Management	Promotes satiety, can aid in weight control	Can contribute to weight gain if overconsumed

Conclusion: A Balanced Approach to Snacking

Ultimately, mixed nuts and dried fruit are good for you when incorporated into a balanced diet with an emphasis on moderation. They are a convenient, nutrient-dense snack that offers benefits for heart health, digestion, and energy levels. The key lies in being mindful of portion sizes and opting for natural, unsweetened varieties to avoid excessive calories and sugar. By doing so, you can enjoy the many health advantages this delicious combination has to offer.

Frequently Asked Questions

A healthy serving is typically a small handful, or about a quarter to half a cup, to control calorie and sugar intake. This provides nutritional benefits without overdoing it.

Yes, if eaten in excess. The mix is calorie-dense, so overeating can lead to a calorie surplus and weight gain over time. Portion control is key.

Dried fruits have concentrated natural sugars and are higher in sugar than fresh fruit. This can lead to blood sugar spikes. It is best to choose unsweetened varieties and consume them in moderation.

For optimal freshness and to prevent spoilage, store them in an airtight container in a cool, dark, and dry place like a pantry or cupboard.

Yes, consuming a large amount can cause gas, bloating, or diarrhea due to the high fiber content, especially if your body is not accustomed to it.

Choosing unsweetened mixes is recommended to avoid unnecessary added sugars and calories. The natural sweetness of the dried fruit is sufficient for flavor.

Not necessarily. While a basic trail mix consists of nuts and dried fruit, it can also contain other ingredients like seeds, chocolate, or granola. Some mixes may also have added sugars and salt.