How many calories are in a handful of nuts?

A small handful of mixed nuts (approximately 30g) contains around 189 kcal. This makes nuts one of the most calorie-dense snack foods — per 100g, mixed nuts provide 616-649 kcal, which is more than most chocolate bars. The high calorie count comes from their fat content (53-58g per 100g), which is predominantly healthy unsaturated fat. Portion awareness is key if you are watching calorie intake.

Are nuts good for blood sugar?

Yes, plain nuts are excellent for blood sugar management. They have a low glycaemic index of around 15-25, and their high fat and fibre content slows glucose absorption significantly. Eating nuts alongside higher-GI foods can help blunt the overall blood sugar response of a meal. However, avoid honey-roasted or sugar-coated nuts, and be cautious with nut and raisin mixes where the raisins add significant sugar (12.8g per 100g vs 4.5g for plain nuts).

Are roasted nuts processed?

Roasted and salted nuts are NOVA 3 (processed) because they have been cooked in oil and had salt added. Plain raw or dry-roasted unsalted nuts remain NOVA 1 (unprocessed). Flavoured nuts — such as honey-roasted, chilli-coated, or wasabi varieties — can reach NOVA 4 (ultra-processed) if they contain flavourings, glazing agents, or emulsifiers. For the least processed option, choose plain unsalted mixed nuts.

Glucose: LowNOVA 1

Nutritional Information for Nuts

Mixed nuts are one of the most calorie-dense whole foods available, ranging from 561-649 kcal per 100g depending on the mix. They are high in healthy fats (41-58g per 100g), provide substantial protein (20-25g per 100g), and are a good source of fibre. From a SpikeSaver perspective, plain unsalted nuts have a low glycaemic index (~15-25) and their high fat and fibre content slows glucose absorption. However, the calorie density means portion control matters — a small 30g handful already provides around 190 kcal. Watch for roasted and salted varieties which add NOVA processing, and nut mixes with raisins which add significant sugar.

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

Glycemic Index

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

NOVA 1 (unprocessed)

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

Tesco Unsalted Mixed Nuts Snacks 200G

£2.60*NOVA 1 (unprocessed)

Tesco Mixed Nuts 200G

£2.60*NOVA 1 (unprocessed)

Tesco Organic Mixed Nuts 200G

£3.30*NOVA 1 (unprocessed)

Tesco Roasted Mixed Nuts Salted 200g

1 UPF marker

£2.60*NOVA 3 (processed)

Tesco Unsalted Mixed Nuts & Raisins 500G

£3.00*NOVA 1 (unprocessed)

*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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