Mixed Nuts

Look at the ingredient list (prefer mixes with only nuts and minimal added salt or sugar), check serving size and calories per serving, and compare proportions of almonds, walnuts, cashews and other nuts to match your nutrient goals (e.g., more walnuts for omega-3s, more almonds for vitamin E and fiber)

Compare calories, total fat (focus on monounsaturated and polyunsaturated fats), protein, fiber, sodium, and added sugars; also check for presence of additives, preservatives, and any declared allergen cross-contact warnings

Mixed nuts can be satiating because of their protein, fiber and healthy fats, but they are calorie-dense, so portion control (typical serving ~1 ounce/28 g) is important to keep calorie intake aligned with weight goals

Store unopened containers in a cool, dry place; after opening, keep nuts in an airtight container in the refrigerator for several months or freeze for longer storage to slow oxidation and preserve flavor

Check the label for tree nut types, potential cross-contact with peanuts or other allergens, and any certification (e.g., gluten-free, kosher); choose single-nut mixes or allergen-free alternatives if you have diagnosed allergies

Prices vary by brand, nut variety and package size, with many health-focused mixes averaging higher than conventional options; expect a broad range from budget packs under $50 to premium or bulk options at higher price points

Raw and dry-roasted nuts have similar core nutrients, but dry-roasting at moderate temperatures preserves most benefits while oil-roasting or heavy salting adds calories and sodium; some nutrients can be modestly reduced by high-heat roasting