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Calories & Fat in 1/4 Cup of Raw Mixed Nuts

by
author image Erin Beck
Erin Beck began writing professionally in 2008 as an opinion columnist for the West Virginia University student newspaper, "The Daily Athenaeum." She has worked in health promotion at the university and as a communications intern at the National Alliance on Mental Illness. She has a Bachelor of Science in journalism and a Master of Public Health, both from West Virginia University.
Calories & Fat in 1/4 Cup of Raw Mixed Nuts
A bowl of raw mixed nuts is high in calories. Photo Credit George Doyle/Stockbyte/Getty Images

Mixed nuts are a healthy snack, but high in calories. However, because mixed nuts contain filling protein, you can keep your appetite under control.

Nutrition

Roughly 1/4 cup of raw mixed nuts has 160 calories, according to FatSecret. A serving contains 14 g of fat, 1.5 of which are saturated. And 1/4 cup contains 7 g of carbohydrates, 2 g of dietary fiber, 2 g of sugars and 5 g of protein.

Health

Nuts may help lower cholesterol when substituted for other foods, according to Harvard Health Publications. They contain monounsaturated and polyunsaturated fats which protect heart health. They may also protect against irregular heart rhythms, improve blood vessel function and lower cardiovascular risk.

Tips

Replace unhealthy snacks like chips and crackers with mixed nuts. Choose unsalted nuts to limit sodium. Keep portion size moderate to keep calories under control. A 1/4 cup is a reasonable serving size. Mix nuts with dried fruit, yogurt-covered fruit, seeds, cereals or pretzels to make a healthy trail mix.

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