Trail mix with chocolate
Common food
Photo: Wikipedia
Trail mix with chocolate is a crunchy, sweet-and-salty snack combining roasted nuts, seeds, and chewy dried fruit with chocolate chips or chunks. Each handful delivers a satisfying contrast of textures, from the snap of almonds to the soft give of raisins, all tied together by rich, melting chocolate. Nutritionally, it's a calorie-dense energy source with a notable fat content from nuts and a significant sugar boost from both fruit and chocolate.
Calorie split: 9% protein · 36% carbs · 55% fat
↓ Full nutrition💚 Why it's loved
People love it for the perfect balance of indulgent chocolate and wholesome nuts, creating a treat that feels both rewarding and energizing. Its versatility makes it a staple for hikers, office drawers, and road trips, embodying a culture of practical, on-the-go nourishment.
⚠️ Watch-outs & how to enjoy it better
The high sugar content (nearly 35g per 100g) can cause blood-sugar spikes, and the calorie density means small portions add up quickly. To counteract this, pair a small handful with a source of protein like Greek yogurt, or choose mixes with dark chocolate (70%+ cacao) and unsweetened fruit to lower the glycemic impact.
Key benefits
- Provides quick energy from a blend of carbs and fats
- Nuts offer plant-based protein and healthy monounsaturated fats
- Contains dietary fiber from nuts and dried fruit
- Offers minerals like magnesium, zinc, and iron from nuts and seeds
- Convenient, portable, no-prep snack for sustained energy
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The term 'GORP'—a common name for trail mix—may stand for 'Good Old Raisins and Peanuts,' though its exact origin is debated among outdoor enthusiasts.
Full nutrition (USDA data · scales with serving)
| Water | 5.2 g |
| Energy | 503 kcal |
| Protein | 11.7 g |
| Total lipid (fat) | 32.3 g |
| Carbohydrate, by difference | 48.3 g |
| Fiber, total dietary | 5.9 g |
| Total Sugars | 34.9 g |
| Calcium, Ca | 79.0 mg |
| Iron, Fe | 2.1 mg |
| Magnesium, Mg | 119 mg |
| Phosphorus, P | 324 mg |
| Potassium, K | 489 mg |
| Sodium, Na | 146 mg |
| Zinc, Zn | 2.3 mg |
| Copper, Cu | 0.68 mg |
| Selenium, Se | 37.0 ug |
| Vitamin C, total ascorbic acid | 0.80 mg |
| Thiamin | 0.13 mg |
| Riboflavin | 0.23 mg |
| Niacin | 4.0 mg |
| Vitamin B-6 | 0.24 mg |
| Folate, total | 52.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 52.0 ug |
| Folate, DFE | 52.0 ug |
| Choline, total | 36.0 mg |
| Vitamin B-12 | 0.13 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 15.0 ug |
| Retinol | 14.0 ug |
| Carotene, beta | 7.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 37.0 ug |
| Vitamin E (alpha-tocopherol) | 5.5 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 7.0 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 4.0 mg |
| Theobromine | 36.0 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 7.0 g |
| SFA 4:0 | 0.12 g |
| SFA 6:0 | 0.04 g |
| SFA 8:0 | 0.03 g |
| SFA 10:0 | 0.06 g |
| SFA 12:0 | 0.10 g |
| SFA 14:0 | 0.19 g |
| SFA 16:0 | 3.5 g |
| SFA 18:0 | 2.3 g |
| Fatty acids, total monounsaturated | 13.9 g |
| MUFA 16:1 | 0.10 g |
| MUFA 18:1 | 13.6 g |
| MUFA 20:1 | 0.16 g |
| MUFA 22:1 | 0.01 g |
| Fatty acids, total polyunsaturated | 8.7 g |
| PUFA 18:2 | 8.4 g |
| PUFA 18:3 | 0.27 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.01 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 | 4.0 mg |
Amino acid profile (per 100g)
Estimated from Snacks, trail mix, regular — USDA does not publish this profile for Trail mix with chocolate.
| 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
Is trail mix with chocolate healthy?
It can be part of a healthy diet due to its nuts and fruit, but its high sugar and calorie content means it should be enjoyed in moderation. Opt for versions with minimal added sugar and dark chocolate.
How should I store it?
Store in an airtight container in a cool, dark place to prevent the chocolate from melting and the nuts from going rancid. Refrigeration can extend freshness.
Can I make my own healthier version?
Absolutely. Use unsalted nuts, seeds, unsweetened dried fruit, and dark chocolate chips. This gives you full control over sugar and salt content.
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 5.03 kcal/g · 9% calories from protein · 5.9 g fiber · 34.9 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: 0.30 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.