Trail mix with nuts
Common food
Photo: Wikipedia
A classic, crunchy blend of roasted nuts, seeds, and often dried fruit or chocolate chips, offering a satisfying mix of savory, sweet, and earthy flavors. Its texture is a delightful contrast between the hard snap of nuts and the chewy sweetness of dried fruit. Nutritionally, it's a calorie-dense powerhouse, delivering a substantial amount of healthy fats and plant-based protein for sustained energy.
Calorie split: 13% protein · 13% carbs · 74% fat
↓ Full nutrition💚 Why it's loved
People adore trail mix for its perfect balance of salty, sweet, and savory flavors, and the satisfying crunch that makes snacking feel indulgent. It's a beloved, customizable staple for hikers, students, and office workers, embodying a culture of practical, portable nourishment.
⚠️ Watch-outs & how to enjoy it better
Its high calorie and fat content can lead to overconsumption, and commercial versions often contain added sugars, salts, or oils. Those with nut allergies must avoid it entirely, and the high oxalate content in some nuts (like almonds) may be a concern for individuals prone to kidney stones. To counteract, practice strict portion control (use a small handful or pre-portioned bags), choose unsalted/unroasted varieties, and pair it with a piece of fruit to balance the macronutrients.
Key benefits
- Excellent source of energy-dense healthy fats from nuts.
- Provides plant-based protein for muscle maintenance.
- High in dietary fiber, promoting digestive health.
- Rich in essential minerals like magnesium and zinc.
- Convenient, no-prep snack for on-the-go fuel.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The term 'trail mix' is believed to have been coined in 1968 by Horace Kephart, an outdoorsman, though the practice of mixing nuts and dried fruit for portable rations dates back centuries.
Full nutrition (USDA data · scales with serving)
| Water | 1.9 g |
| Energy | 604 kcal |
| Protein | 20.1 g |
| Total lipid (fat) | 53.0 g |
| Carbohydrate, by difference | 21.1 g |
| Fiber, total dietary | 7.9 g |
| Total Sugars | 4.1 g |
| Calcium, Ca | 87.0 mg |
| Iron, Fe | 3.2 mg |
| Magnesium, Mg | 204 mg |
| Phosphorus, P | 543 mg |
| Potassium, K | 648 mg |
| Sodium, Na | 252 mg |
| Zinc, Zn | 3.7 mg |
| Copper, Cu | 1.1 mg |
| Selenium, Se | 71.4 ug |
| Vitamin C, total ascorbic acid | 0.60 mg |
| Thiamin | 0.19 mg |
| Riboflavin | 0.30 mg |
| Niacin | 7.5 mg |
| Vitamin B-6 | 0.42 mg |
| Folate, total | 99.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 99.0 ug |
| Folate, DFE | 99.0 ug |
| Choline, total | 55.8 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 | 7.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 40.0 ug |
| Vitamin E (alpha-tocopherol) | 10.2 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 9.3 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 7.3 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.01 g |
| SFA 10:0 | 0.01 g |
| SFA 12:0 | 0.09 g |
| SFA 14:0 | 0.06 g |
| SFA 16:0 | 4.2 g |
| SFA 18:0 | 1.8 g |
| Fatty acids, total monounsaturated | 24.9 g |
| MUFA 16:1 | 0.13 g |
| MUFA 18:1 | 24.4 g |
| MUFA 20:1 | 0.31 g |
| MUFA 22:1 | 0.02 g |
| Fatty acids, total polyunsaturated | 16.8 g |
| PUFA 18:2 | 16.2 g |
| PUFA 18:3 | 0.49 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 | 0.00 mg |
Amino acid profile (per 100g)
Estimated from Snacks, trail mix, regular — USDA does not publish this profile for Trail mix with nuts.
| 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 a healthy snack?
It can be, as it provides healthy fats, protein, and fiber. However, its healthiness depends heavily on the specific mix—look for varieties with unsalted nuts, minimal added sugars, and no candy pieces, and always practice portion control due to its high calorie density.
How long does homemade trail mix last?
Stored in an airtight container in a cool, dark place, homemade trail mix (without fresh fruit) can last for 1-2 months. If it contains nuts with higher oil content or added chocolate, refrigeration can extend freshness to 3-4 months.
Can I make trail mix without nuts?
Absolutely. You can create a 'nut-free' mix using seeds (pumpkin, sunflower), roasted chickpeas, pretzels, whole-grain cereal, dried fruit, and dark chocolate chips for a similar texture and energy boost.
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 6.04 kcal/g · 13% calories from protein · 7.9 g fiber · 4.1 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: 0.39 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.