Know what’s on your plate
Trail mix
Calories & nutrition facts
regular
Nutrition facts
Per 100 g% DV- Calories 462 kcal —
- Protein 14 g 28%
- Carbohydrate 38 g 14%
- Fat 29 g 38%
- Saturated fat 5.6 g 28%
- Fibre 6.7 g 24%
- Sodium 229 mg 10%
- Cholesterol 0 mg 0%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 1 µg 0%
- Vitamin C 1.4 mg 2%
- Vitamin D 0 µg 0%
- Thiamin (B1) 0.46 mg 39%
- Riboflavin (B2) 0.2 mg 15%
- Niacin (B3) 4.7 mg 29%
- Pantothenic acid (B5) 0.9 mg 18%
- Vitamin B6 0.3 mg 18%
- Folate (B9) 71 µg 18%
- Vitamin B12 0 µg 0%
Minerals
- Calcium 78 mg 6%
- Iron 3.1 mg 17%
- Magnesium 158 mg 38%
- Phosphorus 345 mg 28%
- Potassium 685 mg 15%
- Zinc 3.2 mg 29%
- Copper 0.99 mg 109%
- Manganese 1 mg 45%
Calories by portion
| Portion | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g | 100 g | 462 | 14 g | 38 g | 29 g |
| 1 × cup | 150 g | 693 | 21 g | 57 g | 44 g |
| 1 × oz | 28.4 g | 131 | 3.9 g | 11 g | 8.3 g |
| 2 × cup | 300 g | 1386 | 41 g | 115 g | 88 g |
| ½ × cup | 75 g | 347 | 10 g | 29 g | 22 g |
| 3 × cup | 450 g | 2079 | 62 g | 172 g | 132 g |
| 4 × cup | 600 g | 2772 | 83 g | 229 g | 176 g |
Similar foods
- Tropical trail mix442 kcal / 100 g
- Trail mix with chocolate chipsregular, unsalted484 kcal / 100 g
- Mixed nuts dried fruit and seeds trail mixwith peanuts443 kcal / 100 g
- Trail mix with chocolate chips and unsalted nuts and seedsregular484 kcal / 100 g
- Trail mix with chocolate chips and salted nuts and seedsregular484 kcal / 100 g
- Fruit and nut mix485 kcal / 100 g
- Mixed nuts with dried fruitwith dried fruit493 kcal / 100 g
- Mixed nuts581 kcal / 100 g
- Dried fruit mix304 kcal / 100 g
- Nut mixwith salt639 kcal / 100 g
Questions about Trail mix
What usually goes into trail mix?
A classic mix combines nuts, seeds and dried fruit, often with raisins, peanuts or almonds. For a sweet-and-salty version, add a few pretzels or dark chocolate pieces; keep small ingredients similar in size so each handful is balanced.
How much trail mix is a sensible snack portion?
A small handful, about 28 g, is a practical portion to take with you. That amount provides 131 kcal; pre-portion it rather than eating straight from a large bag.
How do you make trail mix for a walk or hike?
Combine nuts or seeds with dried fruit such as raisins, apricots or cranberries, then pack it in a tightly sealed bag. Add chocolate only if you can keep it cool, and avoid ingredients that crumble easily in a rucksack.
How should you store trail mix?
Keep it in an airtight container in a cool, dry cupboard, away from sunlight; heat can turn nuts stale and melt chocolate. If your mix contains fresh additions or the nuts smell rancid, discard it.
Can you give trail mix to a young child?
Whole nuts and hard dried fruit can be choking hazards for young children. For a child who is ready for these foods, finely chop the ingredients and supervise them while eating; avoid nuts altogether if there is a known nut allergy.
What can you use instead of trail mix?
For a similar portable snack without nuts, mix seeds with dried fruit and a few oat pieces, provided seeds are suitable for the person eating them. A piece of fruit with a small portion of plain crackers is another easy-to-pack option.
What minerals does trail mix provide?
Trail mix is high in copper and manganese, and is a source of magnesium and iron. The exact amounts depend on the nuts, seeds and dried fruit in the mix.
Source: Canadian Nutrient File 4130 · per 100 g · carbohydrate per EU label, fibre excluded
