Snacks, trail mix, tropical
Whole food · Snacks
Photo: Wikipedia
A vibrant, crunchy medley of dried tropical fruits like pineapple, mango, and papaya, often paired with nuts and seeds. This trail mix delivers a sweet, chewy, and sometimes tangy flavor profile with a satisfying mix of textures. It's a calorie-dense, quick-energy snack, providing a substantial 442 kcal per 100g primarily from carbohydrates.
💚 Why it's loved
People love it for its addictive balance of sweet, tart, and nutty flavors, and the satisfying contrast between chewy fruit and crunchy nuts. It's a versatile snack that evokes tropical vacations and is perfect for sharing on adventures.
⚠️ Watch-outs & how to enjoy it better
The high carbohydrate and sugar content from dried fruit can cause rapid blood-sugar spikes, making it less ideal for those managing diabetes or insulin resistance. To counteract this, pair a small handful with a source of protein or fat (like a cheese stick or Greek yogurt) to slow sugar absorption. Be mindful of portion sizes, as it's very easy to overconsume calories.
Key benefits
- Provides quick, sustained energy from a blend of carbohydrates and fats.
- Offers a convenient, portable source of calories for hiking or busy days.
- Contains natural vitamins and minerals from the dried fruit components.
- The combination of fruit and nuts can help satisfy sweet and savory cravings.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The concept of 'trail mix' is often credited to American hiker Horace Kephart, who recommended a mixture of nuts and raisins for energy in his 1906 camping guide.
Full nutrition (scales with serving)
| Water | 9.0 g |
| Energy | 442 kcal |
| Energy | 1847 kj |
| Protein | 6.3 g |
| Total lipid (fat) | 17.1 g |
| Ash | 2.0 g |
| Carbohydrate, by difference | 65.6 g |
| Calcium, Ca | 57.0 mg |
| Iron, Fe | 2.6 mg |
| Magnesium, Mg | 96.0 mg |
| Phosphorus, P | 186 mg |
| Potassium, K | 709 mg |
| Sodium, Na | 95.0 mg |
| Zinc, Zn | 1.2 mg |
| Copper, Cu | 0.53 mg |
| Manganese, Mn | 0.97 mg |
| Vitamin C, total ascorbic acid | 7.6 mg |
| Thiamin | 0.45 mg |
| Riboflavin | 0.12 mg |
| Niacin | 1.5 mg |
| Pantothenic acid | 1.2 mg |
| Vitamin B-6 | 0.33 mg |
| Folate, total | 42.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 42.0 ug |
| Folate, DFE | 42.0 ug |
| Vitamin B-12 | 0.00 ug |
| Vitamin A, RAE | 2.0 ug |
| Retinol | 0.00 ug |
| Vitamin A, IU | 49.0 iu |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 8.5 g |
| SFA 6:0 | 0.05 g |
| SFA 8:0 | 0.64 g |
| SFA 10:0 | 0.51 g |
| SFA 12:0 | 3.9 g |
| SFA 14:0 | 1.5 g |
| SFA 16:0 | 1.3 g |
| SFA 18:0 | 0.64 g |
| Fatty acids, total monounsaturated | 2.5 g |
| MUFA 16:1 | 0.01 g |
| MUFA 18:1 | 2.5 g |
| MUFA 20:1 | 0.01 g |
| Fatty acids, total polyunsaturated | 5.2 g |
| PUFA 18:2 | 5.1 g |
| PUFA 18:3 | 0.04 g |
| Cholesterol | 0.00 mg |
| Phytosterols | 80.0 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.07 g |
| Threonine | 0.22 g |
| Isoleucine | 0.22 g |
| Leucine | 0.36 g |
| Lysine | 0.22 g |
| Methionine | 0.15 g |
| Cystine | 0.12 g |
| Phenylalanine | 0.26 g |
| Tyrosine | 0.16 g |
| Valine | 0.30 g |
| Arginine | 0.59 g |
| Histidine | 0.21 g |
| Alanine | 0.29 g |
| Aspartic acid | 0.70 g |
| Glutamic acid | 1.4 g |
| Glycine | 0.27 g |
| Proline | 0.23 g |
| Serine | 0.21 g |
FAQ
Is tropical trail mix a healthy snack?
It can be part of a healthy diet due to its energy content and some nutrients from fruit and nuts, but it's very calorie-dense and high in sugar. Its healthiness depends entirely on portion control and the specific ingredients (e.g., added oils or sugars).
Why does it have 0g of fiber on the nutrition label?
This is likely due to rounding regulations. Dried fruits and nuts naturally contain dietary fiber, but if the amount per serving is below a certain threshold (e.g., less than 1 gram), it can legally be listed as 0g on a nutrition label.
What's the best way to store it to keep it fresh?
Store it in an airtight container in a cool, dark place. For longer-term storage, especially in warm climates, refrigeration or freezing can prevent the nuts from going rancid and keep the fruit chewy.