Mixed nuts are a combination of different nut varieties (typically peanuts, cashews, almonds, hazelnuts, Brazil nuts, and walnuts) providing a broad range of complementary nutrients in a single handful. No single nut is best — variety matters, and a mixed nut selection covers vitamin E, selenium, ALA omega-3, manganese, copper, magnesium, and zinc across different nuts.
Choose unsalted, unflavoured mixed nuts for regular snacking; 30g per day is consistent with cardiovascular benefit research. Check that the mix includes walnuts (ALA) and Brazil nuts (selenium) for maximum diversity.
Where Nuts, mixed Stands Out
Macronutrients per 100g
Glycemic Index & Load
Low GI food — causes a slow, steady rise in blood sugar. Ideal for sustained energy, blood glucose control, and reducing insulin demand.
Glycemic Load (GL = GI × carbs ÷ 100) accounts for portion size. A low GL means this food has minimal real-world blood sugar impact.
Vitamins & Minerals
| Nutrient | Per 100g | % Daily Value* | Level |
|---|---|---|---|
| Potassium | 696 mg | 35% | |
| Phosphorus | 452 mg | 65% | |
| Magnesium | 222 mg | 59% | |
| Calcium | 94.0 mg | 12% | |
| Folate | 93.0 µg | 47% | |
| Niacin equivalents (NE) | 15.0 mg | 94% | |
| Vitamin E (alpha-TE) | 12.8 mg | 107% | |
| Chloride | 10.0 mg | 1% | |
| Niacin (B3) | 10.0 mg | 63% | |
| Selenium | 5.00 µg | 9% | |
| Zinc | 3.50 mg | 35% | |
| Iron | 2.93 mg | 21% | |
| Manganese | 2.20 mg | 110% | |
| Pantothenic Acid (B5) | 2.07 mg | 35% | |
| Copper | 1.12 mg | 112% | |
| Thiamin (B1) | 0.890 mg | 81% | |
| Vitamin B6 | 0.510 mg | 36% | |
| Riboflavin (B2) | 0.220 mg | 16% | |
| Vitamin C | 0.000 mg | 0% | |
| Vitamin B12 | 0.000 µg | 0% | |
| Vitamin D | 0.000 µg | 0% | |
| Vitamin A (RE) | 0.000 µg | 0% | |
| Iodine | 16.0 µg | 11% | |
| Monounsaturated fat | 27.3 g | — | |
| Polyunsaturated fat (PUFA) | 11.8 g | — | |
| Trans fat | 0.000 g | — | |
| Sucrose | 5.60 g | — | |
| Maltose | 0.000 g | — | |
| Fructose | 0.000 g | — | |
| Glucose (dextrose) | 0.000 g | — | |
| Cholesterol | 0.000 mg | — | |
| Beta-carotene | 0.000 µg | — | |
| Biotin (Vitamin B7) | 66.1 µg | 132% | |
| Retinol (vitamin A) | 0.000 µg | 0% |
* % Daily Value is the proportion of an adult
EU Nutrient Reference Value (NRV) supplied by 100g of this food.
NRVs are the labelling standard — the same basis as the “%RI” figures printed on
food packaging — so these percentages are directly comparable with a shop label.
They are a single adult figure and do not vary by age or sex, which is why they
sometimes differ from UK dietary reference values: the NRV for vitamin C is 80mg
where the UK RNI is 40mg. When Nutriofia assesses your own intake in the
reports and trackers, it uses the age- and sex-specific UK values instead.
Fibre is shown without a percentage. Our fibre values use the UK
Englyst NSP method, while the published 30g daily goal is an AOAC figure — the two
are measured differently and a single percentage would mislead.
How we source and normalise our data →