1 serving (28 grams) contains 120 calories, 2.0 grams of protein, 3.0 grams of fat, and 22.0 grams of carbohydrates.
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Nutrition Information
Calories |
480 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 12 g | 15% | |
| Saturated Fat | 2 g | 10% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1000 mg | 43% | |
| Total Carbohydrates | 88 g | 32% | |
| Dietary Fiber | 4 g | 14% | |
| Sugars | 8 g | ||
| protein | 8 g | 16% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 40 mg | 3% | |
| Iron | 2 mg | 11% | |
| Potassium | 160 mg | 3% | |
* 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
Source of Calories
About Chex mix
Chex Mix is a popular snack originating from the United States, primarily associated with American cuisine. It is a combination of wheat and corn-based cereal, pretzels, nuts, and seasoning, often baked or served as-is for a crunchy, savory mix. The nutritional profile varies depending on the specific recipe, but a typical serving contains carbohydrates from cereal and pretzels, fats from nuts, and moderate sodium levels due to seasoning. It offers fiber, some protein, and small amounts of vitamins such as B vitamins from enriched cereal and trace minerals like magnesium from nuts. However, it is considered a processed snack with potential additives for flavor or preservation, making moderation crucial for those monitoring sodium or added sugars.
Health Benefits
- Contains dietary fiber from whole grains and nuts, aiding in digestion and promoting gut health.
- Provides small amounts of magnesium and potassium from nuts, supporting muscle and nerve function.
- Enriched cereals supply B vitamins like thiamin and riboflavin, which are essential for energy metabolism.
Dietary Considerations
Selection and Storage
Store Chex Mix in an airtight container at room temperature to maintain freshness for up to 1-2 weeks.
Common Questions About Chex mix Nutrition
What is the nutritional content of Chex Mix?
A 1-ounce (28g) serving of traditional Chex Mix contains around 120 calories, 2g of protein, 3g of fat, 21g of carbohydrates, and 1g of dietary fiber. It is not a significant source of vitamins or minerals, though it does provide small amounts of iron and calcium.
Can I eat Chex Mix on a keto diet?
Chex Mix is not suitable for a keto diet due to its high carbohydrate content, with approximately 21g of carbs per serving. Most keto diets limit daily carb intake to 20-50g, making Chex Mix incompatible with these requirements.
Is Chex Mix healthy to eat regularly?
Chex Mix can be enjoyed as an occasional snack but is not ideal for regular consumption due to its refined carbohydrates, added sugars, and sodium content (190mg per serving). Health-conscious snackers should consider portion control and balance it with high-nutrient foods.
What is the recommended serving size for Chex Mix?
The standard serving size for Chex Mix is 1 ounce, or about 2/3 cup. For those watching their calorie or sodium intake, it's important to measure portions rather than eating directly from the bag to avoid overeating.
How does Chex Mix compare to other snack mixes?
Compared to other snack mixes, Chex Mix tends to have less fat than nut-heavy options but a higher carbohydrate content due to the cereal base. For a lower-sodium or higher-protein option, homemade mixes with nuts, seeds, and spices may be better choices.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
- A Brief Overview of Processed Snack FoodsNational Institutes of Health (NIH)Analyzes the health effects and qualities of processed snacks like Chex Mix, emphasizing sodium and caloric content.
- Dietary Guidelines for Americans, 2020-2025: Snacks and Nutrient DensityU.S. Department of Health and Human ServicesDiscusses the role of processed snacks and their impact on nutrient-dense diets like Chex Mix within dietary guidelines.
- Evaluating Savory Snacks' Sodium Content in Public HealthAmerican Journal of Clinical NutritionExplores sodium content in savory snacks, including mixtures like Chex Mix, and their impact on sodium intake in diets.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
