Planters Mixed Nuts: Nutrition & Labelgrade B (79/100)
B 79 / 100 — A five-nut whole-food blend with only peanut oil and sea salt added — strong protein density (about 21g per 100g), 3g of fiber per ounce, and effectively no sugar. The B grade reflects two real but modest costs of the convenience format: added salt (versus zero in raw nuts) and the roasting oil. Clean, dense, and satiating — judge it as a snack-protein, with portion awareness on the calories.
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Planters Mixed Nuts deliver 6 g of protein, 3 g of fiber, and 170 calories per 1 oz (28 g) (USDA FDC 2614901) — five whole nuts (peanuts, almonds, cashews, hazelnuts, pecans) with nothing added but peanut oil and sea salt, and no added sugar. It earns a B (79/100). Read it correctly, though: this is a healthy-fat snack, not a protein food. Fifteen of those 170 calories are fat and only six are protein, so the real reasons to reach for the canister are satiety, unsaturated fat, fiber, and minerals — the 6 g of protein is a welcome bonus, not the headline. The one discipline it asks for is portion control, because at 170 calories an ounce a fistful adds up fast.
Why the B
| Dimension | Grade | Score | Why |
|---|---|---|---|
| Protein density | B+ | 82 / 100 | ~21 g per 100 g — strong for a nut, thanks to the peanut- and almond-heavy blend |
| Ingredient quality | B | 75 / 100 | Five whole nuts, recognizable on sight; the roasting oil and added salt are the only things between this and a raw-food panel |
| Saturated fat load | C+ | 68 / 100 | 1.5 g per ounce — moderate; the bulk of the 15 g total fat is the heart-healthy unsaturated kind |
| Sodium load | C+ | 66 / 100 | ~90 mg per ounce — low in absolute terms, but it’s added salt that raw nuts don’t carry |
| Sugar load | A+ | 96 / 100 | ~1 g, all naturally-occurring; no added sugar |
| Fiber | A+ | 100 / 100 | 3 g per ounce — a genuine differentiator from chips, crackers, and most salty snacks |
The honest read on the grade: nothing here is wrong, which is why three dimensions sit at A+/B+. The B comes entirely from the two C+ marks, and both trace to the same thing — this is roasted, salted convenience nuts, not raw ones. The salt and the peanut oil are the price of snackability, and the formula prices them in rather than pretending a salted canister is the same as a bag of raw almonds.
It’s a fat snack first, a protein snack second
The protein-density score (82) is real, but it flatters the product if you read it without context. Per ounce, fat outweighs protein two-and-a-half to one, and on calories the gap is wider: roughly 79% of an ounce’s calories come from fat and only ~14% from protein. That’s not a knock — it’s just what a nut is. The mistake is treating a handful of nuts as a protein hit the way you’d treat a chicken breast or a scoop of whey. If you need protein, this won’t carry the load; you’d eat 350 calories of nuts to reach the protein in a 90-calorie can of salmon. What nuts do better than almost any snack is keep you full, and that’s the fat-plus-fiber combination doing the work, not the protein number.
The fiber is the quiet win
Three grams of fiber per ounce is the most underrated line on this label. Almost nothing in the salty-snack aisle delivers it — chips, crackers, and pretzels are near-zero — and it’s the fiber, stacked on top of the fat and 6 g of protein, that makes a measured handful actually hold you between meals instead of leaving you reaching for more. It’s also why the canister reads as a snack you can defend nutritionally: the fiber and the absence of added sugar are doing more for the grade than the protein is.
Planters Mixed Nuts vs Wonderful Pistachios
If you’re choosing between this and a single-nut option, the comparison is cleaner than you’d expect because the macros nearly match.
| Per 1 oz | Protein | Calories | Fiber | Sodium | Ingredients | Labelgrade |
|---|---|---|---|---|---|---|
| Planters Mixed Nuts (this product) | 6 g | 170 | 3 g | ~90 mg | 5 nuts + peanut oil + sea salt | B (79) |
| Wonderful Pistachios (No Salt) | 6 g | 160 | 3 g | 0 mg | Just pistachios | A- (85) |
They tie on the two numbers that matter most — 6 g protein and 3 g fiber — and pistachios are only 10 calories lighter. The grade gap (A- vs B) is entirely a label story: Wonderful No Salt is a single ingredient with zero added sodium and no oil, while Planters carries added salt and roasting oil. So the decision isn’t really nutritional, it’s about what you value. Want the cleanest possible panel and a shell that paces your eating? Pistachios. Want five kinds of nut and a little salt for snackability in a resealable canister? The mix is a perfectly good pick — its sodium is still low and there’s no added sugar either way. (Planters’ own Unsalted Mixed Nuts splits the difference: same variety, salt removed.)
Ingredients
Peanuts, almonds, cashews, hazelnuts (filberts), pecans, peanut oil, sea salt. (Verbatim from the USDA Branded Foods entry, FDC 2614901.) The order is by weight, so this is a peanut-forward blend — peanuts and almonds carry most of the protein, pecans most of the fat. Only the last two items, peanut oil and sea salt, are added; everything else is whole nut. Note the heavy allergen load: peanuts plus four tree nuts.
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Quick Facts
Per serving · 1 oz (28 g / about 32 pieces)
0029000016651See how this fits your day — protein calculator · macro calculator
Full nutrition facts
| Nutrient | Per Serving (1 oz (28 g / about 32 pieces)) |
|---|---|
| Calories | 170 |
| Protein | 6g |
| Total Fat | 15g |
| Saturated Fat | 1.5g |
| Trans Fat | 0g |
| Total Carbohydrates | 6g |
| Dietary Fiber | 3g |
| Total Sugars | 1g |
| Added Sugars | 0g |
| Sodium | 89.9mg |
| Cholesterol | 0mg |
| Calcium | 40mg |
| Iron | 1.3mg |
| Potassium | 200mg |
Scope: This page applies specifically to Planters Mixed Nuts (Salted) (10.3 oz (292 g) canister) · UPC 0029000016651. Other sizes, flavors, or formulations may differ.
How this fits each diet
Each score is computed from the same USDA nutrition + ingredient data, against the published rules of each diet. They tell you "does this food fit this diet" — not whether the diet is right for you.
contains no listed animal products
contains no listed meat or fish
no wheat, barley, rye, or malt detected in USDA ingredient list
Frequently Asked Questions
How much protein is in Planters Mixed Nuts?
6 g per 1 oz (28 g, about 32 pieces), which is roughly 21 g per 100 g (USDA FDC 2614901). By FDA rules that's a 'good source of protein' (12% of the 50 g Daily Value), not 'high in protein' — you'd need two ounces to clear that bar. Nuts are a healthy-fat snack first and a protein source second; the honest framing is 'modest protein with real fiber,' not a protein food.
Are nuts actually a high-protein food, or mostly fat?
Mostly fat. At 170 calories per ounce, 15 g is fat and only 6 g is protein — so about 79% of the calories come from fat, versus roughly 14% from protein. That's the opposite ratio of a true protein food like the chicken or salmon on this site. The value of nuts is heart-healthy unsaturated fat, fiber, and minerals; the protein is a useful bonus, not the headline.
Why isn't the grade higher if the nuts are whole and clean?
The blend is genuinely clean — five whole nuts, no added sugar — which is why protein density, sugar, and fiber all score in the A/B+ range. The B (79) is dragged by two things the formula doesn't ignore: added sea salt (raw nuts have none) and the roasting in peanut oil, which together cap saturated fat and sodium at C+. Planters' own Unsalted version removes the salt and would grade cleaner.
Does Planters Mixed Nuts have added sugar?
No. The panel shows ~1 g of sugar per ounce, and the ingredient list is just nuts, peanut oil, and sea salt — every gram of that sugar is naturally-occurring in the nuts. That clean sugar profile is why it scores A+ (96) on the sugar dimension.
How much sodium per serving, and does the salt matter?
About 90 mg per ounce — roughly 4% of the FDA's 2,300 mg daily limit, which is genuinely low for a salted snack. It only matters at volume: if you eat several ounces a day the salt adds up, and that added sodium (zero in raw nuts) is part of why the sodium dimension is C+. The Unsalted version drops it to near zero.
Which nuts are in the mix, and does the blend change the nutrition?
Peanuts (the majority — technically a legume), then almonds, cashews, hazelnuts, and pecans, listed in descending weight. The mix is peanut-forward, which keeps cost down and protein up: peanuts and almonds are the higher-protein members, pecans the fattiest and lowest-protein. The five-nut spread is what gives you a broader mineral profile than any single nut.
Planters Mixed Nuts vs Wonderful Pistachios — which is the better snack?
They tie on the macros that matter: 6 g protein and 3 g fiber per ounce (Wonderful is 160 cal to Planters' 170). The difference is the label. Wonderful No Salt is a single ingredient with zero added sodium and no oil, so it grades A- (85); Planters' added salt and roasting oil pull it to B (79). Pick pistachios for the cleanest panel; pick the mix for variety and a little salt for snackability.
Does it contain allergens?
Yes — peanuts plus multiple tree nuts (almonds, cashews, hazelnuts, pecans). This is one of the most allergen-dense snacks on the shelf and is unsuitable for anyone with a peanut or tree-nut allergy.