To answer how many calories in mixed nuts and raisins, expect 140 to 170 calories in a standard 1 oz (28 g) serving, with the exact figure driven by the nut blend and the raisin-to-nut ratio. That single ounce delivers roughly 14–15 grams of fat from the nuts, 8–10 grams of carbohydrates (about half from natural sugars in the raisins), and 5–7 grams of plant protein, which makes the mix one of the most calorie-dense staples in a typical pantry. A small handful disappears in under a minute, so most eaters consume two or three handfuls before noticing the total has climbed past 400 calories.
This walkthrough covers exact calorie counts by serving size, breaks down where every gram of fat, sugar, and protein originates, and compares the mix against other common snacks so portion control stops being a guess.
Mixed Nuts and Raisins Deliver a Calorie-Dense Nutritional Profile
Both components earn their calorie density honestly. Nuts pack roughly 5–6 calories per gram, driven by their fat content, while raisins sit near 3 calories per gram, loaded with natural sugars and stripped of water during drying. When the two combine in a trail-mix bowl, the result delivers more energy per cubic inch than almost any other snack category in your kitchen.
The two-component structure shapes the math in ways most people miss. Mixed nuts alone run 160–170 calories per ounce with 14–15 grams of fat, while raisins alone contribute about 85 calories per ounce, mostly from carbohydrates and natural sugars. A 50/50 blend lands somewhere in the middle, but the exact number swings 20–30 calories depending on whether the maker leaned nut-heavy or raisin-heavy. That spread is why one brand’s “trail mix” can quietly out-calor another’s by 50 calories per serving, even with identical-looking packaging.
Why “Healthy” and “Low-Calorie” Are Not Synonymous Here
Nuts and dried fruit both earn nutritional respect. Nuts deliver monounsaturated and polyunsaturated fats, plant protein, magnesium, and vitamin E. Raisins bring iron, potassium, and quick-energy glucose. Neither of those facts reduces the calorie count, because calorie density and nutrient density run on separate axes, and this snack sits high on both.
If you snack straight from the container while answering email, calories pile up faster than the nutrition does. That gap between perceived health and actual intake is the single most common mistake people make with trail mix, and it explains why a “healthy” snack can quietly derail an otherwise careful day.
Exact Calorie Count by Serving Size, From One Ounce to 100 Grams
Serving size is where the entire calorie question either stays manageable or spirals out of control. The table below shows the range you will encounter across common store brands and homemade blends, including Planters, Emerald, and generic store labels, so portion decisions can rest on real numbers.
| Serving Size | Weight | Calorie Range | Typical Use |
|---|---|---|---|
| One ounce | 28 g | 140–170 kcal | Standard nutrition-label serving |
| Quarter cup | ~30 g | ~150 kcal | Common measuring-cup portion |
| Single handful | ~15 g | ~75–85 kcal | Uncontrolled snacking portion |
| Half cup | ~60 g | ~300 kcal | Pre-portioned snack bag |
| Full cup | ~120 g | 500–620 kcal | Rarely a single sitting |
| 100-gram reference | 100 g | 480–520 kcal | International nutrition labels |
Most people eat two to three handfuls without thinking, which puts the real intake at 225–255 calories, roughly 60% more than the labeled serving. Pre-portioning into small bags or a quarter-cup measure is the simplest fix, and it costs about five minutes a week.
How the Nut-to-Raisin Ratio Skews the Total
Raisins and nuts carry different calorie densities, so the mix ratio shifts the final number. A 30% raisin, 70% nut blend lands closer to 160 calories per ounce, while a 50/50 mix may dip to 145. The variation runs wider than most labels suggest, because “mixed nuts” itself shifts between brands: cashews are more calorie-dense than almonds, pecans carry more fat than walnuts, and peanuts (technically legumes) run leaner than the rest. Your specific jar of trail mix can hide a 40-calorie swing inside the same serving size.
Macronutrient Breakdown: Where the Calories Actually Come From
The 9-4-4 calorie-per-gram math (9 for fat, 4 each for carbs and protein) checks out cleanly with this snack. Knowing the macronutrient split helps you predict satiety, blood-sugar response, and how the mix fits into a broader daily intake without surprises.
| Macronutrient | Per 1 oz (28 g) | Percentage of Calories | Source |
|---|---|---|---|
| Fat | 14–15 g | ~72% | Nuts (mostly unsaturated) |
| Carbohydrates | 8–10 g | ~22% | Raisins (sugars) + nuts (starch/fiber) |
| Protein | 5–7 g | ~6% | Nuts (plant protein) |
| Fiber | 2–3 g | Minimal caloric | Nuts and raisin skins |
| Sugar | ~6 g | ~14% of total cals | Raisins (natural, no added) |
Fat dominates the calorie math, and most of it is the heart-healthier monounsaturated and polyunsaturated kind, including omega-3 fatty acids from walnuts. The 6 grams of sugar come almost entirely from the raisins, and the nut portion adds barely a gram. Fiber at 2–3 grams per ounce softens the glycemic impact of those sugars by slowing absorption, which is part of why a measured handful of trail mix does not spike blood glucose the way a comparable dose of fruit juice would.
Branded Trail Mixes Ranked by Calories Per Serving
Store-bought versions cluster within a narrow window unless coatings enter the picture. Plain nut-and-raisin mixes stay in the 140–170 calorie range per ounce, while flavored or coated versions climb sharply enough to change your daily totals.
Standard Nut-and-Raisin Blends
Planters Mixed Nuts & Raisins Trail Mix lists 150 calories per 1 oz serving, sitting right in the middle of the range. Emerald’s breakfast-style blends and most store-brand equivalents fall within 10–20 calories of that number. Salted versus unsalted versions rarely differ in calories, only in sodium, so the choice between them is a blood-pressure decision rather than a calorie one.
Coated and Flavored Variants
Trail mixes with chocolate chips, yogurt-coated pieces, or honey-roasted nuts can jump 40–80 calories per ounce compared to the plain version. A “dark chocolate cherry” blend that sounds virtuous can quietly out-calor a plain mix by 60 calories per serving because the chocolate adds fat and sugar on top of the nuts’ baseline. The package’s “about X servings per container” line is a built-in red flag: bags designed for 8 servings tend to vanish in 3 or 4 sittings.
Read the ingredient list, not just the front panel. Added oils, sugar, or coatings can push a “nut and raisin” mix into candy territory without changing the bag size.
Mixed Nuts and Raisins vs Other Common Snacks
Comparing this mix against everyday alternatives puts the calorie math in useful context. A medium banana lands near 105 calories, an ounce of plain potato chips near 150, and a typical granola bar between 100 and 200. The trail mix sits in the same range but arrives with far better fat quality, more protein, and meaningful fiber.
| Snack (per ~150-calorie portion) | Fat | Protein | Fiber | Sugar | Notable Tradeoff |
|---|---|---|---|---|---|
| Mixed nuts & raisins (1 oz) | 14–15 g | 5–7 g | 2–3 g | ~6 g | Calorie-dense, satisfying |
| Medium banana | 0 g | 1 g | 3 g | 14 g | More potassium, less fat |
| Plain potato chips (1 oz) | 10 g | 2 g | 1 g | 0 g | Similar calories, worse fat quality |
| Granola bar (typical) | 4–6 g | 2–3 g | 2 g | 8–12 g | Fewer whole-food ingredients |
| Plain mixed nuts (1 oz) | 14–15 g | 5–6 g | 2–3 g | 1 g | No sugar, same calorie load |
Compared to plain mixed nuts alone, the raisin share trades a gram or two of fat for a chunk of natural sugar. Compared to a granola bar, the mix typically offers more protein, more fiber, and fewer processed ingredients. The handful-to-handful mental model is the easiest way to use this comparison in real time, especially when you’re standing in front of an open pantry deciding what to reach for.
Weight Loss and Daily Diet: Where This Snack Actually Fits
The case for daily eating is solid. Nut consumption is associated with lower LDL and improved cholesterol markers, and the steady energy release from the fat-protein-fiber combination keeps hunger quiet for hours. A measured ounce gives your day plant protein, magnesium, vitamin E, and a small iron boost from the raisins without spiking blood sugar the way refined carbs do.
That caution is just as real. Calorie density makes mindless handfuls the actual risk. Two hundred calories of mixed nuts and raisins measures out to about 1.25 ounces, roughly a quarter cup plus a tablespoon, which is a smaller volume than most people guess. A visual reference: 200 calories fits in a small cupped palm, not a full hand. Pairing the mix with Greek yogurt or apple slices adds water volume and slows sugar absorption, which buys a flatter glucose curve and longer satiety.
Heart-Health and Blood-Glucose Context
Raisins do raise blood sugar more than fresh grapes of equivalent sweetness, partly because drying concentrates the sugars and removes water. The 2–3 grams of dietary fiber per ounce blunt that spike but do not eliminate it, so people monitoring glucose response should keep portions on the smaller side and pair with a protein source. For heart health, the unsaturated fat profile does most of the heavy lifting, and the potassium from raisins adds a small blood-pressure benefit on top.
Homemade Mixes, Storage Tips, and Common Calorie Mistakes
Making your own mix is the cleanest path to known calories. A 3:1 nut-to-raisin ratio gives tighter calorie control than the typical store 50/50 blend, and you decide exactly which nuts go in. Almonds, cashews, and walnuts each bring a different calorie load: almonds around 160 per ounce, cashews near 160, walnuts around 185, so the blend matters as much as the ratio.
Calculating Calories for Any Custom Blend
- Add up nut calories. Measure each nut by ounce, then add the totals for your blend.
- Add the raisin portion. Raisins run about 85 calories per ounce, all from natural sugars.
- Adjust for any extras. Chocolate chips add ~50 cal/tbsp; dried cranberries add ~85 cal/oz; pretzels add ~110 cal/oz.
- Divide by total ounces. That gives you a per-ounce figure for your exact mix.
- Pre-portion and label. Bag into 1-oz servings and write the calorie number on each bag.
- Track in your food diary. Pre-bagged portions log in seconds, no guessing later.
Storage is straightforward: an airtight container in a cool, dark place keeps the mix fresh for up to six months. The refrigerator extends that to about a year, especially for roasted nuts whose oils can go rancid in heat. Avoid clear containers on the counter, since light and warmth shorten shelf life faster than oxygen alone.
The Raisin Trap and Other Common Mistakes
A “healthy” handful can quietly double in size once snacking begins, because the eye does not register volume changes in small pieces. The most common calorie mistake is treating the mix as free food because the ingredients sound virtuous. Pre-portioning is the only reliable fix. People also tend to forget that chocolate-coated or honey-roasted versions pack 40–80 extra calories per ounce, and that difference adds up fast across a week of snacking.
Those sugary coatings are exactly the kind of trap to avoid when you start mixing your own at home.
Pre-portion into 1-oz bags the day you open the bulk container. The five minutes of setup saves hundreds of untracked calories by Friday.
The Bottom Line
A measured ounce of mixed nuts and raisins lands between 140 and 170 calories, with fat supplying roughly 72% of that total. The mix earns its place in a balanced diet through protein, fiber, and heart-healthy unsaturated fats, but only if portions stay honest. Pre-bagging single servings, reading ingredient lists for hidden coatings, and matching the snack against the rest of your daily intake keep the calorie math where you want it.
FAQ
How many calories are in mixed nuts and raisins?
A standard 1 oz (28 g) serving of mixed nuts and raisins contains 140 to 170 calories, depending on the nut blend and raisin ratio. Fat from the nuts supplies roughly 72% of that total, with the remaining calories split between carbohydrates (mostly natural sugars from raisins) and plant protein from the nuts.
How many calories are in a 1 oz serving of mixed nuts and raisins?
Most 1 oz servings of mixed nuts and raisins fall between 140 and 170 calories, with 14–15 grams of fat, 8–10 grams of carbohydrates, and 5–7 grams of protein. Planters Mixed Nuts & Raisins Trail Mix sits at 150 calories per 1 oz, a useful midpoint reference for the category.
How many calories in a tablespoon of mixed nuts and raisins?
A tablespoon of mixed nuts and raisins weighs roughly 8–10 grams and contains about 45–55 calories. Because tablespoons are smaller than a typical handful (15 g / 75–85 calories), they make a useful pre-measured portion when you want tighter calorie control.
How many calories in Planters Mixed Nuts & Raisins Trail Mix?
Planters Mixed Nuts & Raisins Trail Mix lists 150 calories per 1 oz (28 g) serving, with 8 grams of total fat, 13 grams of carbohydrates, and 4 grams of protein per the brand’s nutrition label. That puts it near the middle of the standard nut-and-raisin range, well below the 190–250 calorie coated or chocolate-chip varieties.
What is the nutritional breakdown of mixed nuts and raisins?
Per 1 oz (28 g), mixed nuts and raisins typically deliver 14–15 grams of fat (mostly unsaturated), 8–10 grams of carbohydrates, 5–7 grams of plant protein, 2–3 grams of dietary fiber, and about 6 grams of natural sugar from the raisins. The mix also supplies magnesium, vitamin E, iron, and potassium, with a calorie distribution close to 72% fat, 22% carbs, and 6% protein.
Are mixed nuts and raisins good for weight loss?
Mixed nuts and raisins can fit a weight-loss plan when portions stay measured, because the protein, fiber, and unsaturated fat combination promotes satiety on relatively few calories. The risk is calorie density: a single unmeasured handful of mixed nuts and raisins calories can land near 80, and three handfuls quietly clear 225–255 calories, so pre-portioning is essential if you are tracking intake.
