Snacks, trail mix, regular
Whole food · Snacks
Photo: Wikipedia
A classic, crunchy blend of roasted nuts, seeds, and sometimes chocolate or dried fruit, designed for sustained energy on the go. It delivers a satisfying mix of salty, sweet, and savory flavors with a hearty, chewy texture. Nutritionally, it's a calorie-dense powerhouse, packing significant protein and fats from nuts alongside a substantial carbohydrate load.
💚 Why it's loved
People love it for its perfect balance of sweet and salty flavors and the satisfying crunch of nuts. It's the ultimate customizable, no-mess snack for hiking, road trips, or a busy workday.
⚠️ Watch-outs & how to enjoy it better
The high calorie density and carbohydrate content can lead to overconsumption and blood sugar spikes, especially if it's heavy on candy or sweetened ingredients. To counteract this, practice strict portion control (e.g., a single handful) and choose mixes with minimal added sugar, pairing it with a piece of fruit for added fiber.
Key benefits
- Excellent source of plant-based protein for muscle maintenance
- Provides healthy monounsaturated and polyunsaturated fats from nuts
- Offers a quick and sustained energy boost from carbs and fats
- Highly portable and requires no preparation
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The term 'GORP' is often cited as an acronym for 'Good Old Raisins and Peanuts,' but it may simply be a colloquialism for 'granola,' 'oats,' 'raisins,' and 'peanuts.'
Full nutrition (scales with serving)
| Water | 9.2 g |
| Energy | 462 kcal |
| Energy | 1933 kj |
| Protein | 13.8 g |
| Total lipid (fat) | 29.4 g |
| Ash | 2.6 g |
| Carbohydrate, by difference | 44.9 g |
| Calcium, Ca | 78.0 mg |
| Iron, Fe | 3.0 mg |
| Magnesium, Mg | 158 mg |
| Phosphorus, P | 345 mg |
| Potassium, K | 685 mg |
| Sodium, Na | 229 mg |
| Zinc, Zn | 3.2 mg |
| Copper, Cu | 0.98 mg |
| Manganese, Mn | 1.0 mg |
| Vitamin C, total ascorbic acid | 1.4 mg |
| Thiamin | 0.46 mg |
| Riboflavin | 0.20 mg |
| Niacin | 4.7 mg |
| Pantothenic acid | 0.90 mg |
| Vitamin B-6 | 0.30 mg |
| Folate, total | 71.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 71.0 ug |
| Folate, DFE | 71.0 ug |
| Vitamin B-12 | 0.00 ug |
| Vitamin A, RAE | 1.0 ug |
| Retinol | 0.00 ug |
| Vitamin A, IU | 18.0 iu |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 5.5 g |
| SFA 6:0 | 0.01 g |
| SFA 8:0 | 0.20 g |
| SFA 10:0 | 0.16 g |
| SFA 12:0 | 1.2 g |
| SFA 14:0 | 0.48 g |
| SFA 16:0 | 2.5 g |
| SFA 18:0 | 1.0 g |
| Fatty acids, total monounsaturated | 12.5 g |
| MUFA 16:1 | 0.07 g |
| MUFA 18:1 | 12.3 g |
| MUFA 20:1 | 0.17 g |
| Fatty acids, total polyunsaturated | 9.7 g |
| PUFA 18:2 | 9.6 g |
| PUFA 18:3 | 0.07 g |
| Cholesterol | 0.00 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.17 g |
| Threonine | 0.48 g |
| Isoleucine | 0.52 g |
| Leucine | 0.89 g |
| Lysine | 0.52 g |
| Methionine | 0.20 g |
| Cystine | 0.22 g |
| Phenylalanine | 0.66 g |
| Tyrosine | 0.46 g |
| Valine | 0.66 g |
| Arginine | 1.5 g |
| Histidine | 0.36 g |
| Alanine | 0.59 g |
| Aspartic acid | 1.5 g |
| Glutamic acid | 3.0 g |
| Glycine | 0.78 g |
| Proline | 0.63 g |
| Serine | 0.65 g |
FAQ
Is trail mix a healthy snack?
It can be, depending on the ingredients. A mix focused on unsalted nuts and seeds is rich in healthy fats and protein. However, many commercial mixes are high in added sugars, sodium, and calories, so portion control is key.
How long does trail mix last?
Stored in an airtight container in a cool, dark place, it typically lasts 1-2 months. The nuts' oils can go rancid over time, so if it smells or tastes 'off,' it's best to discard it.
Can I make my own trail mix?
Absolutely! Start with a base of 2-3 nuts (almonds, walnuts), add seeds (pumpkin, sunflower), and include a small amount of a sweet element (dark chocolate chips, dried cranberries) and a salty one (pretzels, popcorn).