Calories in trail mix
A typical serving of trail mix provides about 139 calories. Here are the full macros and nutrition facts.
Per serving · 1 handful (30 g)
Calories
139kcal
Protein
4.3g
Carbs
13.2g
Fat
9.3g
Per 100 g
| Calories | 462 kcal |
| Protein | 14.5 g |
| Carbs | 44 g |
| Fat | 31 g |
| Saturated fat | 4.5 g |
| Fiber | 6.8 g |
| Sugars | 28 g |
| Sodium | 180 mg |
Data based on Open Food Facts and public nutrition databases.
An energetic combination of nuts, seeds, and dried fruits. Ideal for intense physical activities and outdoor hiking.
Nutritional benefits
- Quick and lasting energy boost
- High content of heart-healthy fats
- Rich in antioxidants from the fruit components
How to prepare it
- 1.Mix raw nuts with raisins and seeds
- 2.Add pieces of dark chocolate with 70% cocoa
- 3.Store in individual portions to avoid overeating
Lighter alternatives
Plain nuts
Lower sugar by removing dried fruit
Fresh fruit
Lower calorie density and higher hydration
Sunflower seeds
More affordable option high in Vitamin E
Healthy tip
Choose versions without added salt to keep blood pressure in check.
Frequently asked questions
Is commercial trail mix healthy?
Many contain excess salt and added sugars; it is better to prepare it at home with natural ingredients.
What is the recommended portion?
A small handful is sufficient due to its high caloric density from fats and sugars.
Can I include chocolate?
Yes, dark chocolate adds beneficial polyphenols without raising sugar levels excessively.