Mixed into a snack trail mix with nuts and dried fruit

Mixed into a snack trail mix with nuts and dried fruit recipe videos

Trail mix is a portable snack blend typically combining nuts, seeds, dried fruits, and sometimes chocolate or granola. It originated in North America, designed as a lightweight, energy-dense food for hikers and outdoor enthusiasts. The exact composition is highly customizable to personal taste and dietary needs.

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🍽️ Nutrition at a glance

Trail mix is generally high in healthy fats and carbohydrates, providing a quick and sustained energy boost. It is a good source of protein (from nuts), dietary fiber, and essential minerals like magnesium and iron. A typical 1/4 cup serving ranges from 150 to 200 calories.

Nutrition breakdown

Calories	680 kcal
Protein	18 g
Carbs	65 g
Fat	42 g
Fiber	9 g
Sugar	38 g
Sodium	35 mg
Potassium	550 mg
Magnesium	120 mg
Iron	3.5 mg
Phosphorus	300 mg
Zinc	3 mg
Vitamin E	8 mg
Vitamin B6	0.3 mg
Copper	0.8 mg

Per 1 cup (140 g) · estimated, varies by recipe

💡 What's interesting

Culturally, it embodies the DIY spirit of outdoor recreation, with countless regional and personal variations. Nutritionally, it's a clever combination of fast-acting sugars from fruit and slow-burning fats/proteins from nuts, making it an efficient fuel for physical activity.