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Fruit & Nut Mix: Calories, Protein & Nutrition Guide

Fruit & Nut Mix contains 475 kcal per 100g, with 12.0g of protein, 52.0g of carbohydrates, and 27.0g of fat. It is energy-dense. A vegan-friendly option.

  • Contains: Tree Nuts
  • Dietary: Halal, Kosher, Vegan, Vegetarian
  • Key Micronutrients (per 100g): Iron 3.00mg, Calcium 100.0mg, Vitamin C 1.0mg
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Nutritional Overview

Fruit & Nut Mix is a snack or confectionery item typically eaten between meals. Per 100g serving, it provides 475 kcal of energy, 12.0g of protein, 52.0g of carbohydrates, and 27.0g of fat.

Under UK FSA traffic-light labelling, this food is classified as high in fat with 27.0g per 100g (4.0g of which is saturated). The NHS recommends that fat makes up no more than 35% of daily energy intake. Portion awareness is advisable when including it regularly.

Under UK FSA traffic-light labelling, this food is classified as high in sugar with 38.0g per 100g (the threshold is 22.5g). The NHS recommends that free sugars make up no more than 5% of total daily energy intake. Portion awareness is advisable when including it regularly.

This food is a useful source of iron, providing 3.0mg per 100g. The UK recommended intake is 8.7mg for men and 14.8mg for women per day. Iron is essential for producing haemoglobin, which carries oxygen in the blood. Low iron intake is the most common nutritional deficiency in the UK.

With 100mg of calcium per 100g, it contributes meaningfully to daily calcium needs (the UK recommendation is 700mg for adults). Calcium is vital for maintaining strong bones and teeth, as well as supporting normal muscle and nerve function.

Each 100g serving contains 0.00g of salt, meeting the UK/EU "low salt" nutrition-claim threshold. The NHS recommends adults consume no more than 6g of salt per day, so choosing lower-salt foods like this one makes it easier to stay within that limit and supports healthy blood pressure.

Fruit & Nut Mix is suitable for vegan, halal and kosher diets, making it a versatile choice for households with mixed dietary requirements.

This is an energy-dense food at 475 kcal per 100g, largely due to its fat content (27.0g per 100g). Fat provides 9 calories per gram, more than double that of protein or carbohydrates. While it can be part of a balanced diet, portion control is recommended to avoid exceeding daily calorie needs. Not sure how far Fruit & Nut Mix pushes your daily count? At 475 kcal per 100g, our food nutrition facts calculator shows you the real number.

Frequently Asked Questions

How many calories are in Fruit & Nut Mix?

Fruit & Nut Mix contains 475 kcal per 100g, which is approximately 24% of the recommended daily intake of 2,000 kcal for an average adult. This is considered energy-dense.

Is Fruit & Nut Mix high in fat?

Yes, according to FSA traffic-light guidelines, Fruit & Nut Mix is classified as high in fat with 27.0g per 100g (the threshold is 17.5g). Of this, 4.0g is saturated fat.

Is Fruit & Nut Mix high in sugar?

Fruit & Nut Mix contains 38.0g of sugar per 100g, which the FSA classifies as high (above 22.5g per 100g). If you are managing sugar intake, consider moderating portion sizes.

Is Fruit & Nut Mix low in salt?

Yes, Fruit & Nut Mix contains only 0.00g of salt per 100g, meeting the UK/EU "low salt" nutrition-claim threshold. This makes it a suitable choice for those managing their sodium intake as part of a heart-healthy diet.

Is Fruit & Nut Mix suitable for vegans?

Yes, Fruit & Nut Mix is suitable for a vegan diet as it contains no animal-derived ingredients. It provides 475 kcal and 12.0g of protein per 100g.

Is Fruit & Nut Mix halal?

Yes, Fruit & Nut Mix is considered halal. However, preparation methods and cross-contamination may vary, so always verify with the specific brand or supplier.

Does Fruit & Nut Mix contain any allergens?

Yes, Fruit & Nut Mix contains the following allergens: tree nuts. Under UK food labelling regulations, these must be clearly declared. Always check the product label if you have food allergies or intolerances.

Is Fruit & Nut Mix a good source of iron?

Fruit & Nut Mix contains 3.00mg of iron per 100g. The UK recommended daily intake is 8.7mg for men and 14.8mg for women. Iron is essential for red blood cell production and preventing anaemia.

Is Fruit & Nut Mix a good source of calcium?

Fruit & Nut Mix provides 100mg of calcium per 100g. The UK recommended daily intake is 700mg for adults. Calcium is vital for strong bones, teeth, and muscle function.

Why is Fruit & Nut Mix so high in calories?

At 475 kcal per 100g, Fruit & Nut Mix is energy-dense, primarily due to its high fat content (27.0g per 100g). Fat provides 9 calories per gram, more than double that of protein or carbohydrates.

Sources & References

  1. British Nutrition Foundation — UK nutrition science and education
  2. McCance & Widdowson's Composition of Foods — UK food composition tables
  3. USDA FoodData Central — US Department of Agriculture food composition database
  4. NHS Eat Well — UK National Health Service dietary guidance
  5. British Heart Foundation — heart-healthy eating advice and dietary guidance

Nutritional values are per 100g unless otherwise stated and are provided for general information only. Not a substitute for professional dietary or medical advice. If you have a health condition, allergy, or are pregnant, consult a qualified healthcare professional. Values may vary depending on brand, preparation method, and serving size.

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