Trail mix with nuts and fruit
Common food
Photo: Wikipedia
Trail mix is a crunchy, chewy, and often sweet-salty blend of roasted nuts, dried fruits, and sometimes seeds or chocolate chips. It delivers a satisfying textural contrast and a quick energy boost from its carbohydrate-rich fruit and fat-rich nuts. Per 100g, it's a calorie-dense snack with over 26g of fat and 36g of sugar, making it a potent source of energy.
Calorie split: 9% protein · 42% carbs · 49% fat
↓ Full nutrition💚 Why it's loved
People love trail mix for its perfect blend of sweet, salty, and savory flavors, and the satisfying crunch of nuts paired with chewy fruit. It's a culturally ingrained, customizable snack synonymous with outdoor adventure and on-the-go fuel.
⚠️ Watch-outs & how to enjoy it better
Its high sugar and calorie density can lead to blood-sugar spikes and unintended calorie overconsumption. It's also a common carrier of major allergens like peanuts, tree nuts, and sometimes soy or dairy. To counteract, practice strict portion control (e.g., pre-portion into small bags) and pair it with a source of additional protein or fiber, like Greek yogurt, to slow sugar absorption.
Key benefits
- Provides quick and sustained energy from a mix of carbs, fats, and protein.
- Offers dietary fiber from nuts and dried fruit for digestive health.
- Contains healthy monounsaturated and polyunsaturated fats from nuts.
- Serves as a convenient, portable, no-prep snack for hiking or busy days.
- Delivers micronutrients like vitamin E, magnesium, and potassium from nuts.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The term 'gorp' for trail mix is often cited as an acronym for 'Good Old Raisins and Peanuts,' though its true origin is likely from the Dutch word 'gorp,' meaning to eat greedily.
Full nutrition (USDA data · scales with serving)
| Water | 8.8 g |
| Energy | 454 kcal |
| Protein | 10.9 g |
| Total lipid (fat) | 26.8 g |
| Carbohydrate, by difference | 51.1 g |
| Fiber, total dietary | 6.4 g |
| Total Sugars | 36.5 g |
| Calcium, Ca | 61.0 mg |
| Iron, Fe | 2.1 mg |
| Magnesium, Mg | 112 mg |
| Phosphorus, P | 298 mg |
| Potassium, K | 522 mg |
| Sodium, Na | 134 mg |
| Zinc, Zn | 2.0 mg |
| Copper, Cu | 0.63 mg |
| Selenium, Se | 36.0 ug |
| Vitamin C, total ascorbic acid | 0.90 mg |
| Thiamin | 0.12 mg |
| Riboflavin | 0.19 mg |
| Niacin | 4.1 mg |
| Vitamin B-6 | 0.26 mg |
| Folate, total | 51.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 51.0 ug |
| Folate, DFE | 51.0 ug |
| Choline, total | 32.7 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 1.0 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 10.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 54.0 ug |
| Vitamin E (alpha-tocopherol) | 5.6 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 7.4 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 3.7 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 | 0.05 g |
| SFA 14:0 | 0.03 g |
| SFA 16:0 | 2.1 g |
| SFA 18:0 | 0.91 g |
| Fatty acids, total monounsaturated | 12.5 g |
| MUFA 16:1 | 0.06 g |
| MUFA 18:1 | 12.3 g |
| MUFA 20:1 | 0.15 g |
| MUFA 22:1 | 0.01 g |
| Fatty acids, total polyunsaturated | 8.4 g |
| PUFA 18:2 | 8.1 g |
| PUFA 18:3 | 0.26 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 and fruit.
| 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 healthy?
It can be a healthy snack in moderation. It provides beneficial fats, protein, and fiber, but its high calorie and sugar content mean portion control is key. Choosing mixes with more nuts and less candy or yogurt-covered pieces improves its nutritional profile.
Why is it called trail mix?
It's named for its historical use as a lightweight, non-perishable, energy-dense food for hikers, backpackers, and outdoor enthusiasts to carry on trails for sustained energy.
How long does trail mix last?
When stored in an airtight container in a cool, dark place, homemade or store-bought trail mix typically lasts for 1-3 months. The nuts and oils can eventually go rancid, so smelling for a stale or paint-like odor is a good freshness check.
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 4.54 kcal/g · 10% calories from protein · 6.4 g fiber · 36.5 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: 0.26 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.