Assortments of mixed nuts often contain almonds, cashews, pecans, walnuts and hazelnuts, among other types of tree nuts. Peanuts, which are legumes rather than true nuts, are also a major component of many nut mixes. A handful of nuts a day can add vital nutrients to your diet, so keep mixed nuts around as an alternative to sugary or high-fat snacks.
Protein and Fat
The average assortment of mixed nuts with peanuts provides over 17 g of protein per 100 g serving, although nut species vary in their protein content. A 100 g serving of dry roasted pistachios offers over 20 g of protein, according to the USDA Nutrient Data Laboratory. Dry roasted cashews and English walnuts both offer a little more than 15 g of protein per 100 g.
Dry roasted mixed nuts contain 51.45 g fat per 100 g, while the same amount of oil roasted nuts gives you over 56 g. Although this fat adds calories, it may still be heart-friendly. Walnuts, almonds, pistachios, peanuts and other nuts can lower your LDL cholesterol and cut your risk of heart disease, note health experts from the Mayo Clinic.
Vitamins and Minerals
Overall, nuts are rich in vitamins E and B-complex and the mineral calcium, notes William Sears, M.D., at his website Ask Dr. Sears. They also supply potassium and magnesium. A 100 g serving of mixed nuts contains almost 11 mg of vitamin E, 4.7 mg niacin or vitamin B3 and 1.2 mg of pantothenic acid or vitamin B5. From this serving size, you'll also get 597 mg potassium and 225 mg magnesium. This serving size of mixed nuts also contains 7.5 mcg of selenium per 100 g.
Phytosterols
Phytosterols, compounds that occur naturally in some plants, including nuts, may be healthy for your heart. Preliminary research suggests plant sterols may help lower LDL or bad, cholesterol. Eating at least 0.8 g of plant sterols daily may help lower risk of heart disease, according to the U.S. Food and Drug Administration. Nuts are one of the richest sources of phytosterols. A 1 oz. serving of peanuts contains 62 mg, while the same amount of almonds contains 39 mg and macadamia nuts contain 33 mg plant sterols per oz.
Choosing Nutritious Mixed Nuts
To avoid excess dietary sodium, choose mixed nuts without added salt. A 100 g serving of mixed nuts with added salt contains 669 mg of sodium, while this serving size of nuts with no salt added contains only 12 mg, according to USDA Nutrient Data Laboratory. For less fat, choose dry roasted nuts over oil roasted nuts. The nutrient content in mixed nuts may vary by brand. For exact amounts of specific nutrients, check the nutrition facts label on the brand you choose.
Mixed Nuts in Your Diet
Nuts fall into the meat and beans group in the U.S. Department of Agriculture's food pyramid plan. Nuts can help you meet your requirements for foods in this group and get a balanced supply of nutrients, USDA experts advise. Some nuts, such as walnuts, provide health-supporting essential fatty acids. Others, like hazelnuts and almonds, are especially good sources of vitamin E. The FDA recommends eating 1.5 oz. or about 43 g, of nuts daily.
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