Protein in Mixed Nuts: How Much per 100g and per Portion
Mixed nuts provide 23.8g of protein per 100g. This amount supplies 48% of the UK’s daily reference intake for protein for an adult. As a plant-based food, mixed nuts offer a significant protein contribution, but they are also high in calories and fat, with 581 kcal per 100g.
CoFID 14-880 · Nuts, mixed
What the numbers say
- Protein per calorie. Mixed nuts contain 4.1g of protein for every 100 kcal. Protein accounts for 16% of their total energy, with the majority of the energy coming from fat.
- Traffic light labels. Per 100g, mixed nuts are rated ‘high’ in fat and saturated fat according to front-of-pack standards. They are ‘medium’ for sugars and ‘low’ for salt.
- Fibre content. The official UK food composition data does not include a value for dietary fibre in this entry for mixed nuts. Therefore, the fibre content is unknown.
Mixed Nuts macros per 100g
| Per 100g | Amount | % RI | Colour |
|---|---|---|---|
| Energy | 581 kcal 2,407 kJ |
29% | – |
| Protein | 23.8g | 48% | – |
| Fat | 49.1g | 70% | high |
| of which saturates | 7.7g | 39% | high |
| Carbohydrate | 11.6g | 4% | – |
| of which sugars | 5.6g | 6% | medium |
| Fibre | n/a | – | – |
| Salt | 0.01g | 0% | low |
% RI is the share of the adult reference intake used on UK food labels (protein 50g, energy 2,000 kcal). Label colour applies the FSA front-of-pack bands for fat, saturates, sugars and salt per 100g. “Trace” means CoFID reports only a trace amount.
Protein in mixed nuts by amount
| Amount | Protein | kcal | Carbs | Fat |
|---|---|---|---|---|
| 15g | 3.6g | 87 | 1.7g | 7.4g |
| 30g | 7.1g | 174 | 3.5g | 14.7g |
| 50g | 11.9g | 290 | 5.8g | 24.6g |
Example amounts for comparison, not recommended portions. Weigh your own serving.
Amount of mixed nuts for 20g or 30g of protein
- To get a 20g protein portion from mixed nuts, you would need to eat an 84g amount, which also contains 488 kcal and 41.3g of fat.
- A larger 30g protein portion requires 126g of nuts, providing 732 kcal and 61.9g of fat, making it a very energy-dense option.
- A 30g portion of mixed nuts adds about 7g of protein and 174 kcal to your day, which can be useful for topping up meals or as a snack.
How it compares with other nuts and seeds
With 23.8g of protein per 100g, mixed nuts rank highly among the 137 foods on this site, placing 26th overall. Within the nuts and seeds group, they rank 3rd out of 14 for protein content. Their protein level is comparable to other popular choices like pumpkin seeds (24.4g), peanuts (25.7g), and peanut butter (22.8g), and slightly higher than almonds (21.2g). When considering protein per calorie, mixed nuts also rank 3rd in their group, showing a similar protein density to these other high-protein nuts and seeds.
| Per 100g | Protein | kcal | Protein per 100 kcal |
|---|---|---|---|
| Mixed Nuts | 23.8g | 581 | 4.1g |
| Pumpkin Seeds | 24.4g | 565 | 4.3g |
| Peanut Butter | 22.8g | 607 | 3.8g |
| Peanuts | 25.7g | 590 | 4.4g |
| Almonds | 21.2g | 554 | 3.8g |
Quick answers
How much protein is in a 30g portion of mixed nuts?
A 30g portion of mixed nuts contains 7.1g of protein, along with 174 kcal and 14.7g of fat.
Are mixed nuts a good source of protein?
Mixed nuts have 23.8g of protein per 100g, which is a high amount. However, they are also high in calories, with 4.1g of protein per 100 kcal.
How many calories are in mixed nuts for a 20g protein serving?
To consume 20g of protein from mixed nuts, you would need to eat an 84g portion, which contains 488 kcal.
When to speak to a GP or dietitian
- This food contains tree nuts, one of the 14 allergens that UK food law requires to be declared. If you have a tree nut allergy, follow the plan from your GP or allergy clinic and check labels on the products you buy.
- If you have chronic kidney disease, you may have been given a protein target. Check with your renal team or GP before raising your protein intake.
- If tracking protein or calories starts to feel stressful or takes over your day, talk to your GP. Our safety note lists support services.