Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds
Whole food · Snacks
Photo: Wikipedia
This is a classic, energy-dense trail mix, a crunchy, sweet, and salty blend of roasted unsalted nuts, seeds, and semi-sweet chocolate chips. It offers a satisfying mix of textures, from the snap of nuts to the smooth melt of chocolate. Nutritionally, it's a potent source of calories and healthy fats, providing sustained energy for active pursuits.
Calorie split: 11% protein · 34% carbs · 55% fat
↓ Full nutrition💚 Why it's loved
People adore it for the perfect sweet-and-salty flavor combination and the satisfying crunch. It's a versatile, customizable snack that fuels everything from hiking trails to office desks.
⚠️ Watch-outs & how to enjoy it better
The high calorie density and lack of fiber can lead to overconsumption and blood sugar spikes, especially from the chocolate chips. Those with nut allergies must avoid it entirely. To counteract this, practice strict portion control (e.g., a small handful) and pair it with a piece of fruit or a string cheese to add fiber and balance the macronutrients.
Key benefits
- High in calorie-dense energy for endurance activities
- Good source of plant-based protein from nuts and seeds
- Provides healthy monounsaturated and polyunsaturated fats
- Convenient, no-prep portable snack
- Offers a quick energy boost from carbohydrates
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The term 'trail mix' is believed to have been popularized in the early 1960s by Horace Kephart, an outdoorsman and author, though similar mixes have been used by travelers for centuries.
Full nutrition (USDA data · scales with serving)
| Water | 6.6 g |
| Energy | 484 kcal |
| Energy | 2025 kj |
| Protein | 14.2 g |
| Total lipid (fat) | 31.9 g |
| Ash | 2.3 g |
| Carbohydrate, by difference | 44.9 g |
| Calcium, Ca | 109 mg |
| Iron, Fe | 3.4 mg |
| Magnesium, Mg | 161 mg |
| Phosphorus, P | 387 mg |
| Potassium, K | 648 mg |
| Sodium, Na | 27.0 mg |
| Zinc, Zn | 3.1 mg |
| Copper, Cu | 0.84 mg |
| Manganese, Mn | 1.1 mg |
| 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 | 65.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 65.0 ug |
| Folate, DFE | 65.0 ug |
| Vitamin B-12 | 0.00 ug |
| Vitamin A, RAE | 13.0 ug |
| Retinol | 1.0 ug |
| Vitamin A, IU | 44.0 iu |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 6.1 g |
| SFA 6:0 | 0.01 g |
| SFA 8:0 | 0.21 g |
| SFA 10:0 | 0.18 g |
| SFA 12:0 | 1.3 g |
| SFA 14:0 | 0.54 g |
| SFA 16:0 | 2.8 g |
| SFA 18:0 | 1.1 g |
| Fatty acids, total monounsaturated | 13.5 g |
| MUFA 16:1 | 0.07 g |
| MUFA 18:1 | 13.3 g |
| MUFA 20:1 | 0.19 g |
| Fatty acids, total polyunsaturated | 11.3 g |
| PUFA 18:2 | 11.2 g |
| PUFA 18:3 | 0.08 g |
| Cholesterol | 0.00 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 nutrient-dense nuts and seeds, but it's very high in calories and fat. The key is strict portion control, as it's easy to eat far more than a single serving.
Why does my trail mix have no sugar listed?
The nutrition data you provided shows 0g sugar, which is unusual for a mix containing chocolate chips. This might indicate a data error, or the specific product uses a sweetener not classified as 'sugar' on the label, like sugar alcohols. Always check the ingredients list.
Can I make my own healthier version?
Absolutely. Making your own allows you to control ingredients. Use dark chocolate chips (70%+ cacao), add unsweetened dried fruit for natural sweetness and fiber, and include a wider variety of seeds like pumpkin or sunflower.
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 4.84 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: 0.04 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.