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savory snack mix.

VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-free

ALSO KNOWN AS

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Recipes with savory snack mix + Add to pantry

SERVING

CALORIES

462

PROTEIN

13.8g

CARBS

44.9g

FAT

29.4g

FIBER

5.0g

NUTRITION PROFILE · per 100 g

Everything in this ingredient.

MACRONUTRIENTS

Calories462kcal—

Protein13.8g28%

Carbohydrates44.9g16%

Fiber5.0g18%

Sugar5.0g10%

Total fat29.4g38%

Saturated fat5.5g28%

Water9.2g—

MINERALS

Sodium229mg10%

Potassium685mg15%

Calcium78mg6%

Iron3.0mg17%

Magnesium158mg38%

Phosphorus345mg28%

Zinc3.2mg29%

Copper0.99mg110%

Manganese1.0mg45%

VITAMINS

Vitamin A1.0µg0%

Vitamin C1.4mg2%

Thiamin (B1)0.46mg38%

Riboflavin (B2)0.20mg15%

Niacin (B3)4.7mg29%

Pantothenic acid (B5)0.90mg18%

Vitamin B60.30mg18%

Folate (B9)71µg18%

Vitamin B120µg0%

%DV based on a 2,000 cal diet. Source: USDA FoodData Central. A dash in the %DV column means there’s no established Daily Value for that nutrient.

MEASUREMENT CONVERSIONS

How much is what.

1 cup150g

1 tablespoon9.4g

1 teaspoon3.1g

1 ml0.6g

1 liter625g

HEALTH BENEFITS

Why eat it.

✓Provides a quick source of energy from carbohydrates found in pretzels, crackers, and cereals.
✓Can be a source of healthy monounsaturated and polyunsaturated fats if the mix is rich in nuts and seeds.
✓Offers some dietary fiber from nuts, seeds, and any whole-grain components, which can aid digestion.
✓Contains various micronutrients such as magnesium, selenium, and vitamin E, primarily from the nut and seed components.

COOKING TIPS

In the kitchen.

1Use as a crunchy topping for casseroles, salads, or soups to add texture and a savory flavor.
2Crush the mix and use it as a flavorful breading for baked chicken, pork chops, or fish fillets.
3Enhance a store-bought mix by baking it at a low temperature with melted butter, Worcestershire sauce, and your favorite spices like garlic powder or smoked paprika.
4Incorporate into savory baked goods like cheese straws or savory muffins for added crunch and complexity.

STORAGE

Keep it fresh.

Store in a sealed, airtight container at room temperature to prevent the crackers and pretzels from becoming stale.
Keep in a cool, dark pantry away from direct sunlight to prevent the oils in the nuts from going rancid.
For longer-term storage, the mix can be frozen in a freezer-safe bag for up to three months.

FAQ

Frequently asked questions.

Is savory snack mix healthy?

Savory snack mix can be a source of healthy fats, fiber, and essential minerals like magnesium if it contains plenty of nuts and seeds. However, it is calorie-dense and often high in sodium, so it is best enjoyed in moderation as part of a balanced diet.

How many calories and protein are in savory snack mix?

A 100g serving of savory snack mix typically contains approximately 462 calories and 13.8g of protein. The protein content is relatively high for a snack, largely due to the inclusion of nuts, seeds, and legumes.

Is savory snack mix vegan?

Not all savory snack mixes are vegan. While many contain vegan ingredients like nuts and pretzels, others include cheese-flavored crackers, milk-based seasonings, or honey-roasted components. Always check the ingredient list for dairy or honey.

Is savory snack mix gluten-free?

Most traditional savory snack mixes are not gluten-free because they contain wheat-based pretzels, crackers, or cereals. However, you can find or make gluten-free versions using corn or rice cereals and certified gluten-free pretzels.

Is savory snack mix good for weight loss?

Because it is calorie-dense (462 calories per 100g) and easy to overeat, it is generally not a weight-loss food. If you are dieting, it is important to measure out a specific portion size rather than eating directly from a large container.

What are the primary health benefits of savory snack mix?

It provides a quick source of energy from carbohydrates and offers heart-healthy monounsaturated and polyunsaturated fats from nuts. Additionally, it contains vitamin E and selenium, which act as antioxidants to support the immune system.

How should I store savory snack mix to keep it fresh?

Store the mix in an airtight container in a cool, dry place. Exposure to humidity and air will cause the crackers and pretzels to lose their crunch and become stale, while heat can cause the oils in the nuts to turn rancid.

How long does savory snack mix last?

When stored in a sealed container, savory snack mix typically stays fresh for 2 to 3 weeks after opening. Unopened packages usually have a shelf life of several months, depending on the 'best by' date.

Can I freeze savory snack mix?

Yes, you can freeze savory snack mix in a freezer-safe bag for up to 3 months to extend its shelf life. This is particularly effective for keeping the nuts fresh, though you should ensure the bag is completely airtight to prevent moisture from making the crackers soggy.

Is savory snack mix high in sodium?

Most commercial savory snack mixes are high in sodium because of the salt used on pretzels, nuts, and flavor seasonings. If you are on a low-sodium diet, look for 'unsalted' or 'low-sodium' varieties, or make your own at home to control the salt content.

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