Component of a sweet snack mix with nuts and dried fruit

Component of a sweet snack mix with nuts and dried fruit recipe videos

This is a sweet and crunchy snack mix, often called trail mix or gorp, that combines a variety of nuts, dried fruits, and sometimes chocolate or yogurt-covered pieces. It's a popular, energy-dense snack that originated in North America for hiking and outdoor activities. The exact composition varies widely, but it always features a balance of sweet, chewy, and crunchy textures.

🍽️ Nutrition at a glance

This snack mix is typically high in healthy fats from the nuts and carbohydrates from the dried fruit and any added sweets. It provides a quick energy boost, along with dietary fiber, plant-based protein, and key minerals like magnesium and potassium. A standard serving can range from 150 to 300 calories.

Nutrition breakdown

Calories	190 kcal
Protein	5 g
Carbs	22 g
Fat	10 g
Fiber	3 g
Sugar	14 g
Sodium	15 mg
Magnesium	45 mg
Potassium	200 mg
Iron	1.2 mg
Phosphorus	80 mg
Zinc	0.8 mg
Vitamin E	2 mg
Manganese	0.5 mg
Copper	0.3 mg

Per 1/4 cup (40 g) · estimated, varies by recipe

💡 What's interesting

Culturally, trail mix is the quintessential 'on-the-go' fuel, symbolizing adventure and self-sufficiency. Nutritionally, its unique blend of fast-acting sugars from fruit and sustained energy from nut fats makes it a balanced choice for sustained physical activity.