Snacks, trail mix, regular, with chocolate chips, salted nuts and seeds
Whole food · Snacks
Photo: Wikipedia
A classic trail mix is a crunchy, salty-sweet medley of roasted nuts, seeds, and chocolate chips, designed for sustained energy. Its texture is a satisfying contrast between chewy chocolate and crisp nuts, with a flavor profile that balances savory saltiness with sweet indulgence. Nutritionally, it's a calorie-dense, high-fat snack that provides a quick energy boost and some plant-based protein.
💚 Why it's loved
People love it for the addictive combination of salty, sweet, and savory flavors in one handful, making it a satisfying and versatile snack. It's deeply tied to outdoor culture, from hiking and camping to road trips, symbolizing energy and adventure.
⚠️ Watch-outs & how to enjoy it better
The high calorie density (484 kcal/100g) and added sugar (23.88g/100g) can lead to overconsumption and blood-sugar spikes, especially for those monitoring intake. It's also high in sodium and contains common allergens like tree nuts and peanuts. To counteract, practice strict portion control (e.g., a single handful), pair it with a piece of fruit for added fiber, or choose unsalted, lower-sugar versions.
Key benefits
- Provides quick, sustained energy from fats and protein
- Good source of plant-based protein and dietary fiber
- Contains minerals like magnesium, zinc, and iron from nuts and seeds
- Convenient, portable, no-cook energy source for hiking or busy days
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The acronym 'GORP' (Good Old Raisins and Peanuts) is a classic name for trail mix, though modern versions often omit raisins in favor of chocolate chips.
Full nutrition (scales with serving)
| Water | 6.6 g |
| Energy | 484 kcal |
| Energy | 2024 kj |
| Protein | 14.2 g |
| Total lipid (fat) | 31.9 g |
| Ash | 2.3 g |
| Carbohydrate, by difference | 44.9 g |
| Fiber, total dietary | 5.0 g |
| Total Sugars | 23.9 g |
| Starch | 2.0 g |
| Calcium, Ca | 109 mg |
| Iron, Fe | 3.4 mg |
| Magnesium, Mg | 161 mg |
| Phosphorus, P | 387 mg |
| Potassium, K | 648 mg |
| Sodium, Na | 121 mg |
| Zinc, Zn | 3.1 mg |
| Copper, Cu | 0.84 mg |
| Manganese, Mn | 1.1 mg |
| Selenium, Se | 15.4 ug |
| Vitamin C, total ascorbic acid | 1.3 mg |
| Thiamin | 0.41 mg |
| Riboflavin | 0.22 mg |
| Niacin | 4.4 mg |
| Pantothenic acid | 0.96 mg |
| Vitamin B-6 | 0.26 mg |
| Folate, total | 52.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 52.0 ug |
| Folate, DFE | 52.0 ug |
| Choline, total | 30.7 mg |
| Betaine | 8.6 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 0.00 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 6.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 10.0 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 6.0 ug |
| Vitamin E (alpha-tocopherol) | 8.4 mg |
| Vitamin E, added | 0.00 mg |
| Tocopherol, beta | 0.25 mg |
| Tocopherol, gamma | 2.0 mg |
| Tocopherol, delta | 0.10 mg |
| Tocotrienol, alpha | 0.00 mg |
| Tocotrienol, beta | 0.02 mg |
| Tocotrienol, gamma | 0.04 mg |
| Tocotrienol, delta | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 0.00 iu |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 6.5 ug |
| Vitamin K (Dihydrophylloquinone) | 0.00 ug |
| Vitamin K (Menaquinone-4) | 0.00 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 6.1 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.01 g |
| SFA 8:0 | 0.20 g |
| SFA 10:0 | 0.17 g |
| SFA 12:0 | 1.2 g |
| SFA 13:0 | 0.00 g |
| SFA 14:0 | 0.52 g |
| SFA 15:0 | 0.00 g |
| SFA 16:0 | 2.6 g |
| SFA 17:0 | 0.01 g |
| SFA 18:0 | 1.1 g |
| SFA 20:0 | 0.08 g |
| SFA 22:0 | 0.09 g |
| SFA 24:0 | 0.04 g |
| Fatty acids, total monounsaturated | 13.0 g |
| MUFA 14:1 | 0.00 g |
| MUFA 15:1 | 0.00 g |
| MUFA 16:1 | 0.07 g |
| MUFA 17:1 | 0.00 g |
| MUFA 18:1 | 12.8 g |
| MUFA 20:1 | 0.18 g |
| MUFA 22:1 | 0.01 g |
| MUFA 24:1 c | 0.00 g |
| Fatty acids, total polyunsaturated | 10.9 g |
| PUFA 18:2 | 10.8 g |
| PUFA 18:3 | 0.08 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:2 n-6 c,c | 0.00 g |
| PUFA 20:3 | 0.00 g |
| PUFA 20:4 | 0.01 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 21:5 | 0.00 g |
| PUFA 22:4 | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 4.0 mg |
| Stigmasterol | 0.00 mg |
| Campesterol | 3.0 mg |
| Beta-sitosterol | 31.0 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.16 g |
| Threonine | 0.50 g |
| Isoleucine | 0.56 g |
| Leucine | 0.95 g |
| Lysine | 0.58 g |
| Methionine | 0.22 g |
| Cystine | 0.19 g |
| Phenylalanine | 0.69 g |
| Tyrosine | 0.51 g |
| Valine | 0.70 g |
| Arginine | 1.5 g |
| Histidine | 0.36 g |
| Alanine | 0.58 g |
| Aspartic acid | 1.5 g |
| Glutamic acid | 3.0 g |
| Glycine | 0.77 g |
| Proline | 0.69 g |
| Serine | 0.66 g |
FAQ
Is trail mix a healthy snack?
It can be part of a healthy diet due to its nuts and seeds, which offer healthy fats, protein, and minerals. However, its healthiness depends heavily on the specific mix and portion size. Versions with lots of chocolate, yogurt-covered pieces, or added sugar and salt are less nutritious. A small handful (about 40g) is a reasonable serving.
Why is it called 'trail mix'?
It's named for its original purpose: a lightweight, non-perishable, energy-dense food for hikers and backpackers to carry on trails. The combination of ingredients provides quick carbs and sustained energy from fats and protein.
Can I make my own healthier version?
Absolutely. Making your own lets you control the ingredients. Use unsalted or lightly salted nuts and seeds, add unsweetened dried fruit (like tart cherries or apricots), and use dark chocolate chips (70% cacao or higher) in moderation for less sugar and more antioxidants.