How many calories are in 100 gm mix dry fruits?

November 6, 2025 •

3 min read

According to nutritional data, a standard 100-gram serving of a mixed dry fruit variety can contain anywhere from 240 to over 500 calories, depending heavily on the specific ingredients. This high variance is due to the concentrated energy content of dried fruits and especially nuts, which are often included in such mixes.

Quick Summary

The calorie count for 100g of mixed dry fruits varies significantly based on its contents. Dried fruits like raisins are lower in calories than energy-dense nuts such as almonds and walnuts. This guide provides a detailed breakdown of the caloric content and a comparison table to help you make informed dietary choices.

Key Points

Calorie Variance: The total calories for 100 gm mix dry fruits can range from roughly 240 to over 500 kcal, depending on the ingredients.
Nuts Increase Calories: Mixes with a higher proportion of nuts like almonds and walnuts have a higher calorie count due to their fat content.
Dried Fruits Concentrate Sugar: The drying process concentrates the natural sugars and calories in fruits like raisins and apricots, making them energy-dense.
Check for Added Sugar: Always read labels for added sugars, which can significantly increase the calorie count of commercial dry fruit mixes.
Practice Portion Control: To manage calorie intake, a small handful (20-30 grams) is a recommended serving size.
Consider Health Goals: The ideal mix composition depends on your dietary goals; choose lower-calorie fruit-heavy mixes for weight management and nutrient-dense, nut-heavy mixes for sustained energy.

Understanding the Caloric Content of Mixed Dry Fruits

Dried fruits and nuts are renowned for being concentrated sources of energy, vitamins, and minerals. While highly nutritious, this concentration also means they are calorie-dense. A 100-gram portion, for example, can be surprisingly high in calories. The exact number is not fixed and depends on the specific ratio of dried fruit to nuts in the mix, as well as any additional ingredients like seeds or added sugars. The drying process removes most of the water, which concentrates the sugars and calories into a smaller, lighter package compared to fresh fruit.

The Role of Composition: Fruits vs. Nuts

To understand the caloric variation, it's essential to look at the individual components. Dried fruits like apricots, figs, and raisins are primarily composed of carbohydrates, with their natural sugars being a significant source of energy. Nuts, on the other hand, derive a large portion of their calories from healthy fats and protein, which are also energy-dense. A mix that is heavy on fattier nuts, such as almonds or cashews, will naturally have a higher calorie count than one dominated by lighter, fruitier components like dried cranberries or apricots.

Factors Influencing Calorie Count

Several factors contribute to the final calorie count of a 100g portion:

Ingredient Ratio: The proportions of each component are crucial. A mix with 50% almonds and 50% raisins will have a vastly different calorie profile than a mix with 50% apricots and 50% pistachios. Nuts, especially walnuts and pecans, are significantly higher in calories due to their fat content.
Added Sugars: Some commercially prepared mixed dry fruits contain added sugars or syrups to enhance flavor. Checking the nutritional label for 'added sugars' is vital for managing calorie intake.
Added Ingredients: Some trail mixes include seeds (e.g., pumpkin, sunflower) or chocolate pieces, which can further increase the calorie and fat content.
Preparation Method: The processing of the ingredients can also play a role. For instance, dry-roasted nuts might have a slightly different caloric value than raw nuts.

A Comparative Look at Calorie Counts

Below is a comparison table showcasing the estimated calorie content of common components found in a 100gm mix. This highlights why the total calorie count can vary so dramatically.


Ingredient (per 100g)	Approx. Calories	Primary Calorie Source
Almonds	579 kcal	Fats and Protein
Walnuts	654 kcal	Fats and Protein
Raisins	299 kcal	Carbohydrates (Sugars)
Dried Apricots	241 kcal	Carbohydrates (Sugars)
Dates	282 kcal	Carbohydrates (Sugars)
Pistachios	572 kcal	Fats and Protein
Cashews	553 kcal	Fats and Protein

As the table clearly shows, a mix with a higher percentage of nuts will inevitably be higher in calories than one with more dried fruits. A handful of nuts can pack more energy than an equivalent portion of dried fruit, making portion control essential, especially for those monitoring their weight.

Incorporating Dry Fruit Mixes into a Healthy Diet

Despite their high-calorie density, mixed dry fruits can be a healthy and beneficial addition to your diet when consumed mindfully. They provide essential nutrients, fiber, and healthy fats. Here are some tips for incorporating them wisely:

Portion Control: Stick to a small handful (about 1/4 to 1/3 cup or 20-30 grams) per day. This provides a satisfying snack without excessive calories.
Balanced Pairing: Pair your dry fruit mix with other food items to feel fuller for longer. For example, add a small amount to your morning oatmeal, yogurt, or salad.
Energy Boost: Utilize the natural sugars and energy from dried fruits before a workout to fuel your exercise. The healthy fats from nuts provide sustained energy.
Check Labels: Always check the ingredient list and nutritional facts on pre-packaged mixes to avoid those with added sugars or excessive sodium.

Conclusion

The question of how many calories are in 100 gm mix dry fruits does not have a single, universal answer. The value is highly dependent on the specific ratio of dried fruits to nuts. A mix rich in dried fruits like apricots and raisins will have a lower caloric density (around 240-300 kcal per 100g) compared to one dominated by nuts such as almonds and walnuts, which can push the count to over 500 kcal for the same portion. The key takeaway is to read labels carefully and practice portion control to reap the health benefits of this nutrient-dense snack without overdoing the calorie intake.

Learn more about the nutritional benefits of nuts and dried fruits from the USDA National Nutrient Database.

Frequently Asked Questions

The calorie count is highly variable because it depends on the proportion of different ingredients in the mix. Nuts are significantly higher in calories and fat than dried fruits, so a nut-heavy mix will have more calories than a fruit-heavy one.

No. While the calories in dried fruit come primarily from concentrated natural sugars, nuts contain calories from healthy fats and protein as well. The overall macronutrient profile depends on the specific composition of the mix.

When consumed in moderation, mixed dry fruits can support weight management. The fiber and protein in nuts can increase satiety and reduce cravings. However, due to their calorie density, excessive consumption can lead to weight gain.

In a mix, dried fruits like apricots, figs, and raisins are generally lower in calories compared to most nuts. However, the drying process still concentrates their natural sugars, so portion control is key.

Individuals with diabetes should consume dried fruit mixes in moderation, opting for unsweetened varieties. The concentrated sugars can affect blood sugar levels, and it is best to pair them with protein or fat to slow absorption.

To create a lower-calorie mix, use a higher ratio of dried fruits like apricots and prunes to nuts. You can also add high-fiber, low-calorie additions like unsweetened dried berries or pumpkin seeds.

For optimal freshness and to prevent them from going rancid, store mixed dry fruits in an airtight container in a cool, dark place. For a longer shelf life, you can also refrigerate or freeze them.