Trail Mix
Trail Mix is a common fat, nut or seed food; portions add up quickly.
Nutrition per 100 g
Standardised to 100 g of trail mix for fair comparison. Typical serving: 100 g — 462 kcal per 100 g serving.
| Nutrient | Per 100 g | Per serving (100 g) | Per 100 kcal |
|---|---|---|---|
| Energy | 462 kcal | 462 kcal | 100 kcal |
| Protein | 13.8 g | 13.8 g | 3 g |
| Carbohydrate | 44.9 g | 44.9 g | 9.7 g |
| Fat | 29.4 g | 29.4 g | 6.4 g |
| Fibre | 0 g | 0 g | 0 g |
Figures are typical values and vary with variety, preparation and brand.
Micronutrients
Vitamins and minerals per 100 g of trail mix, with a typical serving and FDA Daily Value for adults.
| Nutrient | Per 100 g | Per serving (100 g) | % DV |
|---|---|---|---|
| Vitamins | |||
| Vitamin A | 1 µg | 1 µg | <1% |
| Vitamin C | 1.4 mg | 1.4 mg | 2% |
| Thiamin | 0.46 mg | 0.46 mg | 38% |
| Riboflavin | 0.2 mg | 0.2 mg | 15% |
| Niacin | 4.7 mg | 4.7 mg | 29% |
| Vitamin B6 | 0.3 mg | 0.3 mg | 18% |
| Folate | 71 µg | 71 µg | 18% |
| Vitamin B12 | 0 µg | 0 µg | 0% |
| Pantothenic acid | 0.9 mg | 0.9 mg | 18% |
| Minerals | |||
| Calcium | 78 mg | 78 mg | 6% |
| Iron | 3.1 mg | 3.1 mg | 17% |
| Magnesium | 158 mg | 158 mg | 38% |
| Phosphorus | 345 mg | 345 mg | 28% |
| Potassium | 685 mg | 685 mg | 15% |
| Sodium | 229 mg | 229 mg | 10% |
| Zinc | 3.2 mg | 3.2 mg | 29% |
| Copper | 0.99 mg | 0.99 mg | 110% |
| Manganese | 1 mg | 1 mg | 43% |
Source: USDA FoodData Central — Snacks, trail mix, regular
% DV uses FDA Daily Values for adults. Nutrients that USDA does not report for this entry are omitted. Values vary with variety, preparation and brand.
Why eat trail mix?
- A commonly eaten food that can sit in a balanced pattern when portions are honest.
- Trail Mix is a common fat, nut or seed food; portions add up quickly.
How to include it
- Use in the usual way for this food, and keep an eye on the stated serving.
- Typical pairing ideas: Rice, Vegetables, Eggs.
Things to consider
- Preparation and added fat, salt or sugar change the numbers more than the raw food does.
Educational content. This article is for general information and is not medical advice. Speak to a qualified health professional about your individual circumstances.
Related foods
Extra Virgin Olive Oil
The fat at the centre of the Mediterranean diet, rich in monounsaturates and polyphenols.
- kcal
- 881
- protein
- 0 g
- fibre
- 0 g
per 100 g · Typical serving: 1 tbsp (13.5 g)
Butter
Churned cream: a flavour-first fat best used in small amounts.
- kcal
- 729
- protein
- 0.7 g
- fibre
- 0 g
per 100 g · Typical serving: 1 tbsp (14 g)
Avocado
A fatty fruit high in monounsaturated fat, fibre and potassium.
- kcal
- 160
- protein
- 2 g
- fibre
- 6.7 g
per 100 g · Typical serving: 100 g
Get smarter about food and fitness.
Practical nutrition and wellness information, delivered without the hype.