Bolas 3 in 1 Dry Fruit Mix
Published · Last updated
A realistic serve of Bolas 3 in 1 Dry Fruit Mix (1 serve, 25 g) has 129 kcal, 2.8 g protein, 14.4 g carbohydrate, 6.2 g fat, 0 g added sugar and 7 mg sodium. Per 100 g it has 516 kcal, 11.3 g protein, 57.6 g carbohydrate, 24.7 g fat, 3.8 g saturated fat, 0 g added sugar, 9.1 g fibre and 27 mg sodium.
Bolas Dry Fruit Mix is a three-in-one pouch of raisins, cashews and almonds with nothing else added. It scores CA3: nutrition is middling because the protein and fibre come packed with a lot of calories, ingredients are spotless, and risk is moderate because of the energy density. A small handful works as a snack or gift, but portions matter.
Ingredients, decoded
3 listed- Raisins (50%)
- Cashews (25%)
- Almonds (25%)
7 teaspoons of sugar in every 100 g · 34.8 g total sugar, 5 g a teaspoon
Score and nutrition facts for Bolas 3 in 1 Dry Fruit Mix:
| Energy | 515.7 kcal |
|---|---|
| Protein | 11.3 g |
| Carbohydrates | 57.6 g |
| Total sugars | 34.8 g |
| Added sugars | 0 g |
| Dietary fibre | 9.1 g |
| Total fat | 24.7 g |
| Saturated fat | 3.8 g |
| Trans fat | 0 g |
| Cholesterol | 0 mg |
| Sodium | 26.8 mg |
Think this score is wrong?
Why Bolas 3 in 1 Dry Fruit Mix scores CA3
Nutrition is a C because 11.26 g protein and 9.06 g fibre per 100 g come with 515.7 kcal. Ingredients are an A with three whole foods and no additives. Risk is a 3, driven by energy.
Adequate nutrient density
- Protein
- 11.3 g
- Fibre
- 9.1 g
- Vitamins and minerals
- None declared
- Energy
- 516 kcal
01 Nutrition density: why C
Protein is 11.26 g per 100 g and fibre is 9.06 g, mostly from the cashews and almonds, with cashews the largest protein contributor. That earns real credit, but energy is 515.7 kcal per 100 g, so the protein is modest for the calories.
No vitamins or minerals are declared on the panel, so the grade rests on protein and fibre alone.
Scored on protein, fibre and twelve vitamins and minerals, against the Codex and FSSAI "source" and "high" levels, per 100 g and per 100 kcal. Protein also has to supply at least 12.5% of the calories to count, and 25% for full credit.
Clean, minimally processed
- Base
- Raisins
- Sweeteners
- None added
- Additives
- 0
- Flagged
- None
02 Ingredient integrity: why A
The list is three whole foods with declared shares: raisins 50%, cashews 25% and almonds 25%. There are no additives, no added oil, no added sugar and no hydrogenated fat, so nothing costs ingredient points.
The front claims match the list, so there is no label-integrity penalty.
Scored on how processed the ingredients are, which additives are used and why, and whether the label keeps its promises.
Moderate risk
- Added sugar
- 0 g
- Sodium
- 26.8 mg
- Saturated fat
- 3.8 g
- Trans fat
- 0 g
03 Load risk: why 3
Energy is the main driver of the 3: 515.7 kcal per 100 g. Saturated fat is 3.81 g, under the 5 g high line, and sodium is just 26.77 mg.
Free sugar counts as 0 g, because none is added. The 34.81 g of total sugar comes from the raisins and does not count against the risk number.
Scored on free sugar, sodium, saturated fat and trans fat, each weighed by how strong the evidence of harm is.
Red flags
- −Red flag: High sugar (34.8g per 100g)
Green flags
- +Green flag: High fibre (9.1g)
- +Green flag: No added sugar
- +Green flag: Low sodium
Does Bolas 3 in 1 Dry Fruit Mix live up to its claims?
The percentages and the three ingredients on the front all hold. The gifting line that sets the mix against a sweets box is true only in part, since it still has 34.81 g total sugar per 100 g.
- On the packHolds
“Kaju Kishmish Badam Mix”
Cashews, raisins and almonds are the only three ingredients in the list.
- On the packHolds
“Raisins 50%, Cashews 25%, Almonds 25%”
The shares printed on the back match the ingredient list, and nothing else is added.
- On the packHolds
“Natural sweetness”
Added sugar is 0 g. The 34.81 g total sugar per 100 g comes from the raisins.
- Retail listingBe careful
“Alternative to a sweets box”
There is no added sugar and the list is whole foods, but the mix has 515.7 kcal and 34.81 g total sugar per 100 g, so portions still matter.
What's in Bolas 3 in 1 Dry Fruit Mix?
Raisins, cashews and almonds are the whole list, with no added sugar, oil or additive. The calorie density and the raisin sugar are what to watch.
3 ingredients listed. None of them is an additive or watched ingredient in our research.
The ingredient list, read for you
Raisins lead at 50%, so half the pouch is dried fruit and most of the sugar. Cashews and almonds follow at 25% each and bring the protein, fat and fibre. Nothing else is listed: no oil, salt, preservative or coating.
Ingredients to watch
- Energy densityWorth watching
515.7 kcal per 100 g, about 129 kcal in a 25 g serve. This is what sets the risk number.
- Sugar from raisinsWorth watching
34.81 g total sugar per 100 g, about 8.7 g per serve, all from fruit. Added sugar is 0 g.
- Protein and fibreFine
11.26 g protein and 9.06 g fibre per 100 g, from the nuts and raisins.
- Saturated fat and sodiumFine
3.81 g saturated fat and 26.77 mg sodium per 100 g, both low. Trans fat is 0 g.
- No additivesFine
Three ingredients, with no preservative, colour, flavour or added oil.
What it doesn’t have
- No vitamins or minerals are declared on the panel.
What to know about Bolas 3 in 1 Dry Fruit Mix
Just raisins and nuts, but dense in calories
Bolas 3 in 1 Dry Fruit Mix is a 200 g resealable pouch of three ingredients: raisins (50%), cashews (25%) and almonds (25%). It is sold as an everyday snack, a mix for cooking and a gifting box, for people who want a ready-mixed dry-fruit dabba.
Per 100 g it has 515.7 kcal, 11.26 g protein, 9.06 g fibre and 24.7 g fat, of which 3.81 g is saturated. Total sugar is 34.81 g, all from the raisins, with 0 g added sugar. Sodium is only 26.77 mg. A 25 g serve, eight to a pack, gives about 129 kcal.
The front names exactly what is inside, and the list agrees: no additives, no oil, no added sweetener. What the pack cannot change is that nuts and dried fruit are concentrated in energy. CleanPlate scores it CA3.
Who should eat Bolas 3 in 1 Dry Fruit Mix?
A few times a week suits most adults and children in small handfuls. Anyone watching blood sugar or weight should keep it to occasional, measured portions.
- Most adultsA few times a week
A 25 g serve is about 129 kcal with no additives.
- ChildrenA few times a week
Whole foods with 0 g added sugar, in a small handful. Contains tree nuts.
- Diabetes or prediabetesOccasionally
34.81 g total sugar per 100 g, about 8.7 g per serve, from raisins.
- Weight managementOccasionally
515.7 kcal per 100 g makes it easy to overeat.
Recipes with Bolas 3 in 1 Dry Fruit Mix
Raisins, cashews and almonds can go into pulao, kheer, halwa, cakes or granola, where a small amount adds sweetness and crunch for about 129 kcal per 25 g.
Dry-fruit pulao
Fold a small handful into pulao or sweet rice, so 25 g adds crunch and sweetness for about 129 kcal.
Kheer or halwa
Stir the mix into kheer or halwa, where the raisins' own sugar means less sweetener is needed.
Cake or tea bread
Chop the cashews and almonds with the raisins and fold them into batter for 9.06 g fibre per 100 g of mix.
Homemade granola or chivda
Add the mix at the end, once the base is toasted, to keep the raisins soft.
Bolas 3 in 1 Dry Fruit Mix: common questions
Is Bolas 3 in 1 Dry Fruit Mix healthy?
Bolas 3 in 1 Dry Fruit Mix is high in sugar and calories, so a few servings a week is fine.
How many calories and how much protein are in Bolas 3 in 1 Dry Fruit Mix?
Per 100 g, Bolas 3 in 1 Dry Fruit Mix has 516 kcal, 11.3 g protein, 57.6 g carbohydrate, 24.7 g fat and 3.8 g saturated fat. One serve (1 serve, 25 g) has 129 kcal and 2.8 g protein.
What are the ingredients in Bolas 3 in 1 Dry Fruit Mix?
3 ingredients, in label order: Raisins (50%), Cashews (25%), Almonds (25%).
Does Bolas 3 in 1 Dry Fruit Mix live up to its claims?
4 claims checked: 3 hold, 1 needs care. "Alternative to a sweets box" needs care: There is no added sugar and the list is whole foods, but the mix has 515.7 kcal and 34.81 g total sugar per 100 g, so portions still matter.
Who should limit Bolas 3 in 1 Dry Fruit Mix?
Most adults: a few times a week. A 25 g serve is about 129 kcal with no additives. Children: a few times a week. Whole foods with 0 g added sugar, in a small handful. Contains tree nuts. Diabetes or prediabetes: occasionally. 34.81 g total sugar per 100 g, about 8.7 g per serve, from raisins.
How much sugar, salt and saturated fat does Bolas 3 in 1 Dry Fruit Mix have?
Per 100 g, Bolas 3 in 1 Dry Fruit Mix has 0 g added sugar, 27 mg sodium (about 0.1 g salt) and 3.8 g saturated fat. The FSSAI and UK FSA "high" lines are 10 g added sugar, 600 mg sodium and 5 g saturated fat per 100 g. It is high in sugar.
What does the CA3 score mean for Bolas 3 in 1 Dry Fruit Mix?
The first letter (C) grades nutrition density on A to E, the second (A) grades ingredient integrity on A to E, and the number (3) grades load risk on 1 to 5. A and 1 are best. Nutrition: Protein is 11.26 g per 100 g and fibre is 9.06 g, mostly from the cashews and almonds, with cashews the largest protein contributor. That earns real credit, but energy is 515.7 kcal per 100 g, so the protein is modest for the calories. Ingredients: The list is three whole foods with declared shares: raisins 50%, cashews 25% and almonds 25%. There are no additives, no added oil, no added sugar and no hydrogenated fat, so nothing costs ingredient points. Load risk: Energy is the main driver of the 3: 515.7 kcal per 100 g. Saturated fat is 3.81 g, under the 5 g high line, and sodium is just 26.77 mg.
Last reviewed October 31, 2026. Scored with the CleanPlate method from the published label. Spotted a mistake? .
Reference values: FSSAI labelling regulations, Codex Alimentarius, ICMR-NIN and the UK front of pack guidance. Where our label data comes from.
Label read on 31 October 2026, from photos of the pack. If the pack has changed since, tell us.
Score history (1)
| Date | Score | Method | Why |
|---|---|---|---|
| 31 October 2026 | CA3 | v5.0 | First scored |
Every change to this score is logged. See corrections and the method changelog.
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