Snack mix

Snack

Item Rating: 63/100

1 serving (60 grams) contains 257 calories, 5.3 grams of protein, 6.0 grams of fat, and 45.4 grams of carbohydrates.

Nutrition Information

1 cup (60g)

Calories		256.8
% Daily Value*
Total Fat		6 g	7%
	Saturated Fat	1.0 g	5%
	Polyunsaturated Fat	2.2 g
Cholesterol		2.4 mg	0%
Sodium		417.6 mg	18%
Total Carbohydrates		45.4 g	16%
	Dietary Fiber	3.5 g	12%
	Sugars	4.4 g
protein		5.3 g	10%
Vitamin D		0 mcg	0%
Calcium		30 mg	2%
Iron		2.6 mg	14%
Potassium		125.4 mg	2%

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

USDA FoodData - Snack mix Data

U.S. Department of Agriculture

Official nutrition data for this specific food item from the U.S. Department of Agriculture's comprehensive food database.

View source →

Food Attributes

Source of Calories

Fat: 54 cal (21.0%)

Protein: 21 cal (8.3%)

Carbs: 181 cal (70.7%)

About Snack mix

Snack mix is a versatile and diverse food item typically combining nuts, seeds, dried fruits, pretzels, and sometimes chocolates or other crunchy additions. Believed to have originated in the United States as a quick, portable energy source, snack mixes have evolved to suit a variety of taste preferences and dietary needs. Nutritionally, snack mixes can vary widely depending on the ingredients used. They often provide a mix of macronutrients, including fats from nuts, carbohydrates from pretzels or dried fruit, and sometimes protein from seeds. Many snack mixes are also rich in fiber, vitamins such as vitamin E, and essential minerals like magnesium and potassium, especially when nuts and dried fruits are dominant ingredients. However, processed snack mixes may contain added sugar, sodium, and preservatives, which should be consumed in moderation.

Health Benefits

• Rich in heart-healthy fats from nuts like almonds and walnuts, which provide monounsaturated fats shown to support cardiovascular health.
• Contains dietary fiber from dried fruits, aiding digestion and helping to maintain healthy blood sugar levels.
• Provides essential minerals like magnesium from seeds and nuts, which support muscle function and nerve health.

Dietary Considerations

Allergens: Contains tree nuts, peanuts, gluten (if pretzels or crackers are included), sesame seeds

Suitable for: Vegetarian, gluten-free (if made without gluten-containing items), vegan (if no animal-derived additions like milk chocolate are included)

Not suitable for: Nut-free diets, low-sodium diets (if salted ingredients are used), low-sugar diets (if added sweeteners or dried fruit are included)

Selection and Storage

Store snack mix in an airtight container in a cool, dry place to preserve freshness. If containing dried fruit or nuts with oils, refrigerate to extend shelf life and prevent rancidity.

Common Questions About Snack mix Nutrition

Is snack mix high in protein?

Snack mix typically contains 4-7 grams of protein per 1-ounce serving, depending on the ingredients like nuts or seeds. Variants with higher nut content will be richer in protein compared to ones focused on crackers or dried fruit.

Can I eat snack mix on a keto diet?

Most standard snack mixes are not keto-friendly due to their inclusion of carb-heavy ingredients like pretzels, crackers, and dried fruits. However, keto-specific mixes made with just nuts, seeds, and low-carb seasonings are suitable and typically contain 3-4 grams of net carbs per serving.

What are the health benefits or concerns of eating snack mix?

Snack mix can be a good source of healthy fats, protein, and fiber when it includes nuts and seeds, but it can also be high in sodium and added sugars if it includes processed ingredients or candy. Moderation is key to avoid consuming excessive calories or sodium.

How much snack mix should I eat in one serving?

A standard serving of snack mix is usually around 1 ounce or 28 grams, which is about a small handful. This portion typically provides approximately 120-160 calories, depending on the ingredients, and is an appropriate snack-sized amount without excessive calorie intake.

How does snack mix compare to trail mix?

Snack mix often includes savory ingredients like pretzels, crackers, and cheese dust, while trail mix predominantly contains nuts, seeds, and dried fruit, making it sweeter. Trail mix is typically higher in fat and calories, while snack mix can be higher in carbs and sodium.

Data Sources & Scientific References

1. USDA FoodData - Snack mix Data

   U.S. Department of Agriculture

   Official nutrition data for this specific food item from the U.S. Department of Agriculture's comprehensive food database.

   View source →
2. USDA Dietary Guidelines: Snacks and Nutritional Considerations

   U.S. Department of Agriculture (USDA)

   Discusses snacks within dietary guidelines, including healthier alternatives and nutrient density considerations for mixed snacks.

   View source →
3. Nutritional Quality of Commercial Snack Products

   American Journal of Clinical Nutrition

   Examines nutritional profiles of commonly consumed snack foods, providing insights into health implications of commercial snack mixes.

   View source →
4. Improving Snack Choices Among Adults: Nutritional Education Research

   Harvard T.H. Chan School of Public Health

   Provides insights into improving snack choices and the impact of snack consumption trends on health, focusing partially on mixed snack products.

   View source →