Snacks, trail mix, regular, unsalted
Whole food · Snacks
Photo: Wikipedia
A crunchy, savory blend of roasted nuts, seeds, and sometimes legumes, this unsalted trail mix offers a satisfying, earthy flavor profile with a satisfying, varied texture from chewy to crisp. It's a calorie-dense, energy-packed snack, providing a balanced mix of healthy fats and plant-based protein per serving without any added sodium.
Calorie split: 11% protein · 36% carbs · 53% fat
↓ Full nutrition💚 Why it's loved
People love it for its satisfying crunch and customizable, savory blend that feels like a substantial treat rather than a light snack. Its portability and long shelf life make it a cultural staple for hikers, road-trippers, and anyone needing a reliable energy boost on the go.
⚠️ Watch-outs & how to enjoy it better
The high calorie density can lead to overconsumption, and the lack of fiber means it may not promote fullness as effectively as other snacks. Those monitoring blood sugar should be cautious, as the carb content can cause a spike if eaten alone. Pair it with a piece of fruit or a cheese stick to add fiber and slow digestion.
Key benefits
- Provides sustained energy from complex carbs and healthy fats
- Good source of plant-based protein for muscle maintenance
- Unsalted version supports heart health and blood pressure management
- Convenient, no-prep snack for hiking, travel, or busy days
- Contains minerals like magnesium and zinc from nuts and seeds
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The term 'gorp' for trail mix is often said to be an acronym for 'good old raisins and peanuts,' though its true origin is debated.
Full nutrition (USDA data · 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 | 10.0 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
Why is it called 'trail mix'?
It was popularized as a lightweight, high-energy food for hikers and backpackers to eat while on trails, providing quick calories and nutrients.
Is unsalted trail mix healthier than salted?
Yes, the unsalted version avoids added sodium, which is better for heart health and blood pressure, especially for those on low-sodium diets.
How should I store it to keep it fresh?
Store it in an airtight container in a cool, dark place. For longer storage, you can refrigerate or freeze it to prevent the nuts and oils from going rancid.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 4.62 kcal/g · 12% calories from protein · 0.0 g fiber · 0.0 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 0.01 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.