How Many Calories are in Mixed Nuts and Raisins?

December 7, 2025 •

4 min read

On average, a 100g serving of mixed nuts and raisins can contain over 500 calories, though this varies significantly with the specific nut mixture and ratio. Understanding exactly how many calories are in mixed nuts and raisins is crucial for managing your intake of this energy-dense, nutrient-rich snack.

Quick Summary

A detailed breakdown of the calorie content and nutritional value of mixed nuts and raisins, exploring the key factors that influence its high energy density and suggesting tips for mindful consumption.

Key Points

High Calorie Density: A standard 100g serving of mixed nuts and raisins can exceed 500 calories, varying by the mix's composition.
Varying Calorie Counts: The specific types of nuts and the nuts-to-raisins ratio are the primary factors influencing the final calorie total.
Nutrient-Rich Profile: Beyond calories, the snack provides healthy fats, fiber, protein, and essential minerals like potassium and magnesium.
Portion Control is Key: Due to the high energy content, measuring out a single serving (e.g., 25-40g) is crucial for managing overall calorie intake.
Health Benefits: When consumed moderately, this mix can promote heart health, aid digestion, and provide a sustained energy boost.
Mindful Snacking: Making homemade trail mix or pre-portioning servings can help prevent overconsumption of this nutrient-dense snack.

Understanding the Calorie Content of Mixed Nuts and Raisins

The calorie count for a serving of mixed nuts and raisins is not fixed, primarily because of the variability in the ratio of nuts to raisins and the types of nuts used. Nuts are significantly more calorie-dense than raisins due to their higher fat content, while raisins contribute most of the simple carbohydrates and sugar. A typical 100g mix can range from roughly 480 to over 550 calories. A standardized 25g serving, which is a common snack size, can be between 130 and 150 calories. For context, a standard handful of this trail mix would be around 30 to 40 grams, landing in a similar caloric range. This makes it an effective energy booster, but also a food where portion control is essential for those monitoring their calorie intake.

Factors Influencing the Calorie Count

Nut-to-Raisin Ratio: A mix with a higher percentage of nuts, especially high-fat nuts like macadamias or pecans, will have a higher overall calorie density. Conversely, a mix heavy on raisins will contain more sugar and carbohydrates but less total fat.
Type of Nuts: The calorie count differs substantially between nut varieties. For example, 100g of macadamia nuts is around 718 calories, whereas 100g of almonds is about 579 calories. Most mixed nuts are a blend, so the specific composition is key.
Added Ingredients: Some commercial trail mixes or mixed nut products include added oils for roasting, salt, or even chocolate, which can further increase the calorie content. Checking the label for added sugars or fats is always a good practice.

The Nutritional Profile Beyond Calories

While the calorie content of mixed nuts and raisins is a primary consideration, their nutritional value is also noteworthy. The combination offers a balance of macronutrients and a host of vitamins and minerals. The fats from nuts are primarily healthy mono- and polyunsaturated fats, while raisins provide a natural source of carbohydrates and dietary fiber. This blend contributes to satiety, making it a filling snack despite its small serving size.

Key Nutritional Benefits

Rich in Antioxidants: Both nuts and raisins are packed with antioxidants, which help fight oxidative stress and inflammation.
High in Fiber: The dietary fiber from both ingredients supports digestive health and can help regulate blood sugar levels.
Source of Healthy Fats: Nuts are an excellent source of omega-3 and other healthy fats, which are beneficial for heart health.
Good Source of Minerals: This snack provides essential minerals such as potassium, magnesium, iron, and zinc.
Sustained Energy: The combination of fats, protein, and carbohydrates provides both quick energy from the raisins and sustained energy from the nuts.

A Closer Look: Comparing Nutrient Composition


Nutrient	Mixed Nuts & Raisins (per 100g, approx.)	Mixed Nuts Only (per 100g, approx.)	Raisins Only (per 100g, approx.)
Calories	500-550 kcal	600-700 kcal	300 kcal
Total Fat	30-40 g	50-60 g	<1 g
Carbohydrates	35-45 g	15-20 g	79 g
Sugars	20-30 g	5-10 g	59 g
Protein	10-15 g	20-25 g	3 g
Fiber	5-10 g	10-15 g	4 g

Practical Tips for Mindful Consumption

Given its high calorie density, enjoying mixed nuts and raisins responsibly is key. Here are some simple strategies:

Pre-Portioning: Instead of eating from a large bag, measure out a single serving (e.g., a quarter-cup or 25g) into a small container. This prevents overconsumption and keeps track of your caloric intake.
DIY Mixes: Make your own trail mix to control the ratio of nuts to raisins. You can reduce the number of high-calorie nuts and increase the portion of lower-calorie nuts or seeds.
Complementary Pairings: Add a small portion of your mix to other foods to boost texture and flavor without consuming an entire serving alone. It works well with yogurt, oatmeal, or on top of a salad.
Mindful Snacking: Pay attention to your body's hunger cues. Since this snack is highly palatable, it can be easy to eat without realizing how much you've consumed.

Conclusion

In summary, while a serving of mixed nuts and raisins is undeniably a calorie-dense snack, it offers a wealth of nutritional benefits, including healthy fats, fiber, vitamins, and minerals. The number of calories can vary widely depending on the nut composition and the ratio of nuts to raisins. By being mindful of serving sizes and understanding the nutritional trade-offs, this popular snack can be a healthy and satisfying part of a balanced diet. Consumed in moderation, it provides a quick and sustained energy boost, especially beneficial for hikers or anyone needing a portable and nutritious snack. For more detailed information on the health benefits of this pairing, see the journal article Pairing nuts and dried fruit for cardiometabolic health.

Frequently Asked Questions

A standard handful of mixed nuts and raisins, which is approximately 30-40 grams, typically contains between 130 and 190 calories. The exact amount depends on the size of your hand and the specific nuts in the mix.

Yes, when consumed in moderation, mixed nuts and raisins are a healthy snack. They are rich in healthy fats, fiber, and essential minerals. The key is portion control, as their high calorie density can lead to weight gain if over-consumed.

Yes, the calorie content is significantly affected by the type of nuts used. Some nuts, like macadamias and pecans, are higher in fat and thus calories, while others like almonds and pistachios are slightly lower. The overall composition of the mix is what determines the final calorie count.

The health benefits include improved digestion due to high fiber, a boost in heart health from healthy fats and potassium, and an increase in antioxidant intake. The mix also provides a quick energy boost from raisins and sustained energy from nuts.

Yes, eating a small, controlled portion of mixed nuts and raisins every day can be part of a healthy diet. It's an easy way to get healthy fats, protein, and fiber. The important part is to monitor the portion size to avoid excessive calorie intake.

Raisins are dried grapes, and the dehydration process concentrates both their nutrients and their natural sugars. While this makes them calorie-dense, it also provides a quick source of energy, and they still contain beneficial fiber and antioxidants.

To maintain freshness, store mixed nuts and raisins in an airtight container in a cool, dark, and dry place. This prevents them from going stale or becoming rancid. For longer storage, they can be kept in the refrigerator or freezer.