Calories in
candies, soft fruit and nut squares
390 kcal per 100 g Candies, soft fruit and nut squares contains 390 calories per 100 grams, or about 164 calories per 3 pieces. Per 100 g it provides 2.3 g protein, 73.8 g carbohydrate and 9.5 g fat.
By calories that splits 76% carbohydrate, 2% protein, 22% fat.
Calories in a typical serving
Per-100 g figures are useful for comparison but nobody eats 100 g of anything on purpose. These are the USDA's own household measures.
| Serving | Grams | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 3 pieces | 42.0 g | 164 | 1.0 g | 31.0 g | 4.0 g |
Full nutrition, per 100 g and per 3 pieces
| Nutrient | Per 100 g | Per 3 pieces |
|---|---|---|
| Energy | 390 kcal | 164 kcal |
| Protein | 2.3 g | 1.0 g |
| Total fat | 9.5 g | 4.0 g |
| Saturated fat | 0.9 g | 0.4 g |
| Carbohydrate | 73.8 g | 31.0 g |
| Fibre | 2.4 g | 1.0 g |
| Sugars | 46.0 g | 19.3 g |
| Sodium | 131.0 mg | 55.0 mg |
| Potassium | 82.0 mg | 34.4 mg |
| Calcium | 17.0 mg | 7.1 mg |
| Iron | 0.9 mg | 0.4 mg |
| Vitamin C | 0.2 mg | 0.1 mg |
| Vitamin A | 0.0 µg | 0.0 µg |
| Cholesterol | 0.0 mg | 0.0 mg |
| Water | 13.9 g | 5.8 g |
USDA FoodData Central, SR Legacy (FDC ID 170658). A dash means the nutrient was not measured for this item, which is not the same as zero.
How candies, soft fruit and nut squares compares
Among the 89 sweets items on this site, candies, soft fruit and nut squares ranks 41 of 89 by calorie density, against a category average of 372 kcal per 100 g — so it is about 5% more calorie-dense than typical for its group.
It carries 0.6 g of protein per 100 calories, so it is not a meaningful protein source.
To burn off 3 pieces (164 kcal), a 70 kg adult would walk for roughly 33 minutes — see the walking calculation on our sister site, or pick a different activity. Treat that as a sense of scale rather than a rule: eating and moving are not a simple ledger.
Questions
How many calories are in candies, soft fruit and nut squares?
Candies, soft fruit and nut squares contains 390 calories per 100 g, which works out to about 164 calories per 3 pieces. It also provides 2.3 g of protein, 73.8 g of carbohydrate and 9.5 g of fat per 100 g.
What is the macro breakdown of candies, soft fruit and nut squares?
By calories, candies, soft fruit and nut squares is roughly 76% carbohydrate, 2% protein and 22% fat. That makes it a predominantly carbohydrate-based food.
How long does it take to burn off 3 pieces?
About 33 minutes of ordinary walking for a 70 kg adult (MET 4.0). That is a rough guide for scale, not a prescription — appetite and activity interact in ways a simple subtraction does not capture.
Is this figure exact for the candies, soft fruit and nut squares I bought?
No. These are USDA reference values, averaged across samples. Real foods vary with variety, ripeness, growing conditions, cut, brand and how they were cooked — 10–20% either way is normal. Use them for planning, not precision.
Similar foods
Closest in calorie density within sweets.
Source: USDA FoodData Central, SR Legacy — public domain. Full USDA description: "Candies, soft fruit and nut squares". General information only — not medical or nutrition advice. Values are averages for a food type and vary by brand, ripeness and preparation.