How Many Calories for Nuts?
1 small handful (~30g) of nuts contains around 189 calories (631 kcal per 100g). Nuts is classified as NOVA 1 (unprocessed).
Nutrition per 100g
| Nutrient | Per 100g | Per serving |
|---|---|---|
| Energy | 631 kcal / 2610 kJ | 189 kcal |
| Protein | 21.7g | 6.5g |
| Carbohydrates | 8.7g | 2.6g |
| of which sugars | 4.5g | — |
| Fat | 55g | 16.5g |
| of which saturated | 6.5g | — |
| Fibre | 7.3g | — |
| Salt | 0.02g | — |
Serving size: 1 small handful (~30g) · Source: Tesco product page, October 2025
Glucose impact
Low
Glucose risk
Plain mixed nuts have a low glycaemic index of approximately 15-25, depending on the specific nut varieties in the mix. Their high fat content (55g/100g) and fibre (7.3g/100g) significantly slow glucose absorption. The total carbohydrate content is modest at 8.7g per 100g, with only 4.5g as sugars. However, nut mixes with raisins jump to 15.9g carbs and 12.8g sugars per 100g — a significant increase driven by the dried fruit.
Processing level
Plain unsalted mixed nuts are NOVA 1 — they are simply shelled and packaged whole nuts with no additives. Roasted and salted nuts move to NOVA 3 (processed) because roasting in oil and adding salt counts as culinary processing. Flavoured, honey-roasted, or coated nuts can reach NOVA 4 if they contain flavourings, glazing agents, or emulsifiers. The Tesco Unsalted Mixed Nuts are the cleanest NOVA 1 option.
Nuts at Tesco
Source: Tesco product page, October 2025
1 UPF marker
*Prices were correct at the time of collection and may have since changed. Check Tesco.com for current pricing.
What to watch for when shopping
The biggest variable across nut products is calorie density and added processing. Plain unsalted nuts (NOVA 1) range from 616-649 kcal/100g. Roasted and salted nuts (NOVA 3) are similar in calories but add 0.57g salt/100g. The major sugar trap is nut and raisin mixes — the raisins push sugars from 4.5g to 12.8g per 100g, nearly tripling the sugar content. Portion control is essential: a 30g handful is 189 kcal, but it is very easy to eat 100g+ in one sitting. Budget tip: Tesco Chopped Mixed Nuts 200G at £1.75 is the cheapest per-gram option for plain nuts.
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