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Trail mix Calories
Nut and dried fruit mix, energy-dense snack
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Trail mix (40 g) has 185 calories. That works out to 462 calories per 100 g. It contains 17.7 g of carbs, 5.5 g of protein, 10.8 g of fat and 2.7 g of fiber. Its 0.2 mg of Copper covers 28% of the Daily Value. Its glycemic index is 43 (low), so it raises blood sugar slowly.
Trail mix Nutrition Facts
Selected: 1 serving (medium) · 40 g
185
KCAL / 40G
Carbs
17.7g
· 6% DV
Protein
5.5g
· 11% DV
Fat
10.8g
· 14% DV
Fiber
2.7g
· 10% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 37% · Protein 12% · Fat 51%
Trail mix nutrition facts table · 1 serving (medium) (40 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 185 kcal | |
| Total fat | 10.8 g | 14% |
| Saturated fat | 1.56 g | 8% |
| Trans fat | 0 g | |
| Sodium | 47 mg | 2% |
| Total carbohydrate | 17.7 g | 6% |
| Fiber | 2.7 g | 10% |
| Protein | 5.5 g | 11% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Serving of Trail mix?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 40 g | 185 kcal |
| 1 tablespoon (small) | 9 g | 42 kcal |
| 2 tablespoon (medium) | 18 g | 83 kcal |
| 1 ounce (medium) | 28 g | 129 kcal |
| 1 pack (mini) | 30 g | 139 kcal |
| 1 pack (small) | 50 g | 231 kcal |
| 1 cup (small) | 65 g | 300 kcal |
| 1 pack (large) | 75 g | 347 kcal |
| 1 cup (medium) | 90 g | 416 kcal |
| 100 g | 100 g | 462 kcal |
Calculated from 462 calories per 100 g.
Frequently Asked Questions About Trail mix
What is in trail mix?
Trail mix usually combines nuts or seeds with dried fruit, such as raisins or cranberries. Some versions also include chocolate, pretzels, or cereal. The ingredients vary, so sweetened or salted additions can make one mix quite different from another.
Is trail mix healthy?
Trail mix can be a nourishing snack: nuts provide protein and unsaturated fats, while dried fruit adds fiber. It is energy-dense, though, and mixes with lots of candy, added sugar, or salt are less balanced choices for frequent snacking.
Is trail mix good for hiking?
Yes, trail mix is a convenient hiking snack because it is portable, needs no preparation, and combines nuts with dried fruit for a mix of satisfying fats and quick carbohydrates. Pack it in a sealed bag and keep chocolate-heavy versions out of the heat.
Can trail mix help with weight loss?
Trail mix can fit into a weight-loss plan, but its small, energy-dense pieces are easy to overeat. Put a planned amount in a separate container instead of grazing from a large bag, and choose a mix without candy or sugary coatings.
Can dogs eat trail mix?
No, trail mix is not a safe treat for dogs. Raisins can cause kidney failure, chocolate is toxic, and some nuts are harmful or difficult to digest; even mixes without these ingredients can be too fatty or salty. Keep the bag out of reach.
How do you make trail mix at home?
To make trail mix at home, combine unsalted nuts or seeds with dried fruit in whatever balance you like. Additions such as dark chocolate chips or toasted coconut are optional. Mixing it yourself makes it easy to skip excess salt and added sugar.
How should trail mix be stored?
Store trail mix in an airtight container in a cool, dry cupboard, away from sunlight and heat. Moisture can soften the nuts and encourage spoilage, while exposure to air can make their oils taste rancid. Keep dried fruit separate if storing the mix for a while.
Can you freeze trail mix?
Yes, trail mix can be frozen in a tightly sealed, moisture-proof container. Let the closed container come to room temperature before opening it; this helps prevent condensation from dampening the nuts and dried fruit. Chocolate pieces may become less appealing in texture after freezing.
Is trail mix a good breakfast?
Trail mix can work as part of breakfast, but it is not a complete meal on its own for most people. Pair it with something more filling, such as plain yogurt or oatmeal, rather than relying on a sweetened mix as your entire morning meal.
Is trail mix safe for people with diabetes?
People with diabetes can include trail mix, but dried fruit and candy pieces contribute carbohydrates that may affect blood glucose. Choose a mix with little or no added sugar, pay attention to the dried-fruit portion, and follow your individual meal plan.
Trail mix Vitamins & Minerals
Vitamins
Biotin
3.6µg · 12% DV
Vitamin E
1.64mg · 11% DV
B1
0.09mg · 8% DV
B3
1.16mg · 7% DV
Minerals
Copper
0.25mg · 28% DV
Manganese
0.59mg · 26% DV
Phosphorus
125mg · 18% DV
Magnesium
62mg · 15% DV
Potassium ⭐
245mg · 7% DV
Sodium
47mg · 2% DV
Trail mix Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Trail mix
To burn the 185 calories in 1 serving (medium) (40 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Trail mix?
Trail mix is a portable blend of nuts and dried fruit, often with seeds and, in some versions, chocolate or other sweet additions. It is especially associated with hiking and outdoor snacking in North America, though recipes vary widely and similar mixes are enjoyed around the world.
The combination gives you a contrast of crunchy nuts and chewy, sweet fruit. Pack a small portion for a walk or trip, or keep some at your desk for a quick snack. It is energy-dense, with protein and fibre from the nuts and fruit; 100 g provides 462 calories. For a less sweet mix, choose one with little or no added confectionery, and portion it out rather than eating straight from a large bag.
How Nutritious Is Trail mix?
Nutrient density
Medium
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Trail mix Processed?
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Trail mix Contain Allergens?
Contains these allergens:
Which Diets Is Trail mix Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Trail mix Fat Profile
SATURATED
1.56g
MONOUNSATURATED
4.56g
POLYUNSATURATED
2.92g
Omega 6:3 ratio 54.4:1
Above the ideal 4:1 (54.4:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.