Trial mix

Snack

Item Rating: 75/100

1 serving (30 grams) contains 139 calories, 3.9 grams of protein, 8.4 grams of fat, and 14.7 grams of carbohydrates.

Nutrition Information

1 cup (240g)

Calories		1108.8
% Daily Value*
Total Fat		67.2 g	86%
	Saturated Fat	12 g	60%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		12 mg	0%
Total Carbohydrates		117.6 g	42%
	Dietary Fiber	14.4 g	51%
	Sugars	43.2 g
protein		31.2 g	62%
Vitamin D		0 mcg	0%
Calcium		120 mg	9%
Iron		6.2 mg	34%
Potassium		1176 mg	25%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Food Attributes

🧂 Low sodium

🧂 Low salt

🧈 High saturated fat

Source of Calories

Fat: 604 cal (50.4%)

Protein: 124 cal (10.4%)

Carbs: 470 cal (39.2%)

About Trial mix

Trail mix is a convenient, nutrient-dense snack typically made from a combination of nuts, seeds, dried fruits, and sometimes chocolate or granola. Historically, it is thought to have originated from hikers and outdoor enthusiasts who needed lightweight, energy-dense food during long expeditions. Popular in Western countries, particularly in outdoor and fitness-related activities, trail mix offers a rich nutritional profile. The ingredients provide a balance of macronutrients: healthy fats from nuts and seeds, carbohydrates from dried fruits and chocolate, and moderate protein. Additionally, trail mix is a good source of dietary fiber, vitamins such as vitamin E, and minerals like magnesium and potassium. Its concentrated energy makes it ideal for quick refueling during physical activity, but portion control is important due to its calorie density.

Health Benefits

• Rich in heart-healthy fats from nuts and seeds, particularly monounsaturated fats and omega-3 fatty acids.
• Provides dietary fiber from nuts, seeds, and dried fruits, which supports digestion and gut health.
• Contains vitamin E, an antioxidant that helps combat oxidative stress and supports skin health.
• Delivers magnesium from nuts and seeds, which is essential for muscle and nerve function.
• Offers potassium from dried fruits, which helps regulate blood pressure and fluid balance.

Dietary Considerations

Allergens: Contains tree nuts, peanuts, seeds

Suitable for: Vegetarian, gluten-free (if no gluten-containing ingredients used), vegan (if no honey or non-vegan additives are included)

Not suitable for: Nut-free diets, low-calorie diets (due to calorie density), low-carbohydrate diets (if it contains dried fruits and chocolate)

Selection and Storage

Store trail mix in an airtight container in a cool, dry place to maintain freshness and prevent nuts from becoming rancid. For longer shelf life, refrigerate or freeze in sealed bags.

Common Questions About Trial mix Nutrition

Is trail mix high in protein?

Trail mix typically contains around 4-6 grams of protein per 1-ounce (28-gram) serving, depending on the specific mix of nuts, seeds, and other ingredients. The protein primarily comes from nuts like almonds, cashews, and seeds such as sunflower or pumpkin seeds. Including more nuts and seeds can increase the protein content.

Can I eat trail mix on a keto diet?

Traditional trail mix is not ideal for a keto diet because it often includes dried fruits like raisins or cranberries, which are high in sugar and carbs. However, a keto-friendly version can be made by focusing on low-carb nuts (like walnuts, pecans, or macadamia nuts) and seeds, eliminating dried fruits, and possibly adding unsweetened coconut flakes.

What are the health benefits and concerns of eating trail mix?

Trail mix is a nutrient-dense snack that provides healthy fats, fiber, protein, and vitamins like vitamin E, magnesium, and antioxidants from nuts and seeds. However, pre-packaged mixes can be high in added sugars and sodium, especially if they contain chocolate candies or sweetened dried fruits. Choosing unsweetened or homemade versions helps keep it healthier.

How much trail mix should I eat in one serving?

A standard serving size of trail mix is about 1 ounce (28 grams), which is roughly a small handful. This serving provides around 150-200 calories, depending on the ingredients. Limiting portion size is important as trail mix is calorie-dense and easy to overconsume.

How does trail mix compare to granola as a snack?

Trail mix is generally lower in carbohydrates and higher in healthy fats compared to granola, making it more suitable for low-carb or keto diets. Granola often contains grains like oats and added sugars, which can significantly increase carb content, while trail mix offers more protein and fiber from nuts and seeds. The choice depends on your dietary needs and preferences.

Data Sources & Scientific References