Snack mix, plain (Chex Mix)
Common food
Photo: Wikipedia
Chex Mix is a crunchy, savory snack blend of toasted cereal squares, pretzels, bagel chips, and nuts, tossed in a buttery, seasoned coating. Its texture is a satisfying mix of crisp, chewy, and crunchy, with a toasty, salty, and subtly umami flavor profile. Nutritionally, it's a calorie-dense energy source, primarily from carbohydrates, with a modest amount of protein from the cereals and nuts.
💚 Why it's loved
People love it for its addictive, customizable crunch and the nostalgic, savory flavor that's perfect for sharing at parties, game nights, or as a road trip staple. Its versatility allows for endless homemade variations, from spicy to sweet.
⚠️ Watch-outs & how to enjoy it better
The high carbohydrate and sodium content can be a concern for those managing blood sugar or blood pressure. It's also often made with wheat, making it unsuitable for gluten-free diets. To mitigate, pair a small portion with a source of protein or healthy fat (like cheese or avocado) to slow digestion, and choose low-sodium recipes or brands.
Key benefits
- Provides quick energy from carbohydrates.
- Contains some dietary fiber from whole grain cereals.
- Offers plant-based protein from cereal and nut components.
- A shelf-stable, portable snack for convenience.
- Customizable with various seasonings and mix-ins.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The original Chex Mix recipe was created in 1953 by the Ralston Purina Company as a way to promote their Chex cereals, and it was first distributed as a free recipe on cereal boxes.
Full nutrition (scales with serving)
| Water | 6.1 g |
| Energy | 417 kcal |
| Protein | 8.7 g |
| Total lipid (fat) | 10.3 g |
| Carbohydrate, by difference | 72.2 g |
| Fiber, total dietary | 4.6 g |
| Total Sugars | 8.0 g |
| Calcium, Ca | 121 mg |
| Iron, Fe | 4.9 mg |
| Magnesium, Mg | 27.0 mg |
| Phosphorus, P | 128 mg |
| Potassium, K | 141 mg |
| Sodium, Na | 707 mg |
| Zinc, Zn | 0.96 mg |
| Copper, Cu | 0.15 mg |
| Selenium, Se | 9.1 ug |
| Vitamin C, total ascorbic acid | 6.1 mg |
| Thiamin | 0.43 mg |
| Riboflavin | 0.30 mg |
| Niacin | 4.8 mg |
| Vitamin B-6 | 0.27 mg |
| Folate, total | 118 ug |
| Folic acid | 81.0 ug |
| Folate, food | 37.0 ug |
| Folate, DFE | 175 ug |
| Choline, total | 13.1 mg |
| Vitamin B-12 | 0.30 ug |
| Vitamin B-12, added | 0.22 ug |
| Vitamin A, RAE | 6.0 ug |
| Retinol | 3.0 ug |
| Carotene, beta | 29.0 ug |
| Carotene, alpha | 9.0 ug |
| Cryptoxanthin, beta | 4.0 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 249 ug |
| Vitamin E (alpha-tocopherol) | 1.3 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 1.2 ug |
| Vitamin K (phylloquinone) | 6.3 ug |
| Fatty acids, total saturated | 1.9 g |
| SFA 4:0 | 0.01 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.01 g |
| SFA 12:0 | 0.01 g |
| SFA 14:0 | 0.03 g |
| SFA 16:0 | 1.3 g |
| SFA 18:0 | 0.46 g |
| Fatty acids, total monounsaturated | 3.2 g |
| MUFA 16:1 | 0.02 g |
| MUFA 18:1 | 3.2 g |
| MUFA 20:1 | 0.03 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 4.3 g |
| PUFA 18:2 | 3.9 g |
| PUFA 18:3 | 0.37 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.00 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 1.0 mg |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
FAQ
Is Chex Mix a healthy snack?
It's best considered an occasional treat. While it provides energy and some fiber, it's high in calories, refined carbs, and sodium. Portion control is key.
Can I make Chex Mix gluten-free?
Yes, by using gluten-free Chex cereals (like Rice Chex or Corn Chex) and ensuring all other ingredients (pretzels, bagel chips) are certified gluten-free.
Why is my homemade Chex Mix soggy?
The most common cause is not baking it long enough to evaporate all the moisture from the butter-seasoning mixture. Bake at 250°F (120°C) for 45-60 minutes, stirring every 15 minutes, until completely dry and toasty.