Trail Mix

Trail mix is a popular, portable snack blend that typically combines nuts, seeds, dried fruits, and sometimes chocolate or granola. It originated in the United States and is widely associated with hiking and outdoor activities due to its energy-dense, non-perishable nature.

🍳 View the full Trail Mix recipe →

🍽️ Nutrition at a glance

Trail mix is generally high in healthy fats and carbohydrates, providing a good source of protein, fiber, and essential minerals like magnesium and iron. A typical 1/4 cup serving contains roughly 150-200 calories, making it a calorie-dense energy boost.

Nutrition breakdown

Calories	200 kcal
Protein	5 g
Carbs	18 g
Fat	13 g
Fiber	2 g
Sugar	10 g
Sodium	50 mg
Potassium	200 mg
Magnesium	50 mg
Iron	1.5 mg
Zinc	1.2 mg
Vitamin E	2 mg
Phosphorus	100 mg
Copper	0.3 mg
Manganese	0.5 mg

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

💡 What's interesting

What makes trail mix unique is its customizability and historical role as a practical survival food for hikers and backpackers, offering a balanced mix of quick and sustained energy. Nutritionally, it's a standout for combining plant-based protein with healthy fats, supporting satiety and endurance during physical activity.