Trail Mix Nutrition Facts

Calories, fat, protein, and carbohydrate values for Trail Mix.


There are 353 calories in Trail Mix.


Nutrition Facts
Trail Mix
Serving Size:


cup (73 grams)

Amount Per Serving
Calories from Fat 210
Calories 353

% Daily Value*

Total Fat 23 grams

Saturated Fat 4.4 grams

Polyunsaturated Fat 7.9 grams
Monounsaturated Fat 9.5 grams

Cholesterol 2.9 milligrams

Sodium 88 milligrams

Potassium 473 milligrams

Total Carbohydrates 33 grams

Dietary Fiber 3.7 grams

Sugars 17 grams
Protein 10 grams

Vitamin A


Vitamin C





Percent Daily Values are based on a 2000 calorie diet.

Food / Beverages > Grocery > Snack Foods > Trail & Snack Mixes

How long would it take to burn off 350 KCal?
Walking (3mph) 95 minutes
Running (6mph) 34 minutes
Bicycling (10mph) 49 minutes
Values estimated based on person weighing 140 lbs.

Additional Information

Trail mix is a popular snack known for its portability, versatility and delicious combination of ingredients. It is a mix of seeds, nuts, and dried fruit that is often enjoyed by hikers and outdoor enthusiasts. In this expert article, we will explore the features, benefits, and drawbacks of trail mix as a nutritious and convenient snack option.

Trail Mix Features:

  1. Variety of ingredients:
    Trail mixes typically contain a variety of ingredients such as nuts (e.g., almonds, cashews, peanuts), seeds (e.g., pumpkin seeds, sunflower seeds), and dried fruits (e.g., raisins, cranberries, apricots). These ingredients provide a satisfying blend of flavors, textures and nutritional benefits.
  2. Nutrient-Dense:
    Trail mixes are packed with essential nutrients. Nuts and seeds are excellent sources of healthy fats, protein, and fiber. They provide sustained energy and help keep you feeling full and satisfied. Dried fruit adds natural sugars, vitamins, minerals, and antioxidants.
  3. Convenience:
    One of the key benefits of trail mix is its convenience. It requires no preparation and is easy to carry in a resealable bag or container. This makes it a great snack for outdoor activities, travel, or simply as a treat on the go during busy days.

Benefits of Trail Mix:

  1. Energy boost:
    Trail Mix is a high-calorie snack that provides a quick energy boost. The combination of healthy fats, protein, and carbohydrates helps maintain energy levels, making it an ideal choice for athletes, hikers, or anyone who needs a pick-me-up throughout the day.
  2. Nutritional balance:
    The combination of nuts, seeds and dried fruit in Trail Mix provides a well-rounded nutritional profile. It provides a mix of macronutrients (carbohydrates, proteins and fats) and essential micronutrients (vitamins and minerals). This balance of nutrients supports overall health and wellness.
  3. Heart-healthy fats:
    Nuts and seeds in trail mix are rich in monounsaturated and polyunsaturated fats, including omega-3 and omega-6 fatty acids. These healthy fats have been linked to a reduced risk of heart disease and may help lower LDL (“bad”) cholesterol levels.
  4. Antioxidant content:
    Dried fruits in trail mix are a great source of antioxidants, which help protect the body from oxidative stress and inflammation. Antioxidants play an important role in supporting immune function and reducing the risk of chronic disease.

Disadvantages of trail mix:

  1. Caloric density:
    While trail mix provides a concentrated source of energy, it is important to consume it in moderation. The caloric content can be high due to the combination of nuts, seeds, and dried fruit. Overconsumption can lead to weight gain if not balanced with overall caloric intake and physical activity.
  2. Added sugars:
    Some commercial trail mixes may contain added sugar in the form of sugary coatings on dried fruits or sweetened chocolate chips. It is important to check the label and choose trail mix options with minimal added sugars or opt for homemade versions to control the sugar content.
  3. Potential Allergens:
    Nuts and seeds are common ingredients in trail mix, making it unsuitable for those with nut or seed allergies. It is important to read the ingredient list carefully and choose alternative snacks if you have a known allergy.

Trail mix is a versatile and nutritious snack option that offers a combination of flavors, textures and health benefits. Its convenience, energy-boosting properties, and nutrient-dense composition make it a popular choice for people on the go. However, it is important to be mindful of portion sizes, added sugars, and potential allergens when selecting trail mix options. Incorporating trail mix into a balanced diet can be a great way to enjoy a tasty and satisfying snack while reaping the nutritional benefits it has to offer.
Please note that the information in this article is for educational purposes only and should not be used as a substitute for professional dietary advice.

Questions and Answers

What are the health benefits of trail mix?

Trail mix has several health benefits. It is a nutrient-dense snack that provides a good balance of healthy fats, protein, and carbohydrates. The nuts and seeds in trail mix are rich in essential nutrients such as vitamins, minerals, and antioxidants. In addition, the dried fruits provide natural sugars and additional vitamins and minerals. The combination of these nutrients supports energy levels, promotes heart health, and provides antioxidant protection.

Can trail mix help you lose weight?

Trail mix can be part of a weight loss plan when consumed in moderation. While trail mix is a nutritious snack, it is also high in calories due to its combination of nuts, seeds, and dried fruit. It’s important to watch portion sizes and include trail mix as part of a balanced diet that meets your overall caloric needs. In addition, choosing trail mix options with minimal added sugars and focusing on portion control can support weight loss goals.

Is trail mix safe for people with nut allergies?

Trail mixes often contain nuts and seeds, which can be problematic for people with nut allergies. It is important to carefully read the ingredient list and choose trail mix options that are free of nuts and seeds if you have allergies. Alternatively, there are nut-free trail mix options that contain alternative ingredients such as dried fruit, pretzels, or cereal.

Can I make my own trail mix?

Absolutely! Making your own trail mix allows you to customize it to your taste preferences and dietary needs. Start with a base of your favorite nuts, seeds, and dried fruit. You can also add ingredients like dark chocolate chips, coconut flakes, or whole grains for added variety. Homemade trail mix gives you the flexibility to control ingredients, portion sizes, and avoid any allergens or added sugars you may want to avoid.

How should trail mix be stored?

Trail mix should be stored in an airtight container in a cool, dry place. A tight seal helps keep it fresh and prevents moisture or exposure to air, which can cause the nuts and seeds to turn rancid. Proper storage will help preserve the flavor and quality of trail mix for a longer period of time.