Trail Mix — Nutrients, Health Benefits, and Shopping Tips
Written by Listonic Team
Last update on September 6, 2024
Trail mix nutrients
Nutrition facts
Amount per 100 g
Calories
🔥 462 kcal
| Nutrients per: 100 g | Value | % Daily Value* |
|---|---|---|
| Carbs | 44 g | 16% |
| Fiber | 6 g | 21.43% |
| Sugars | 33 g | 66% |
| Glycemic Index | 55 | - |
| Protein | 14 g | 28% |
| Sodium | 95 mg | 4.13% |
| Total Fat | 29 | 37.18% |
*The % of Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
14 g
🧀 Good Protein Content
6 g
🥔 Good Fiber Content
Trail mix facts & tips
Health benefits
- High in protein from nuts and seeds, which supports muscle growth, repair, and overall body function.
- Rich in healthy fats from nuts and seeds, which support heart health by reducing bad cholesterol levels.
- Contains essential vitamins and minerals such as magnesium, iron, and Vitamin E, which support overall health and well-being.
- Provides sustained energy from the combination of protein, healthy fats, and carbohydrates, making it a good snack for on-the-go nutrition.
Health risks
- High calorie content due to the combination of nuts, dried fruit, and sometimes chocolate or candy, which can contribute to weight gain if consumed in large quantities.
- High sugar content particularly in trail mixes that contain sweetened dried fruits or chocolate, which can contribute to tooth decay, weight gain, and increased risk of diabetes.
- Potential for allergic reactions in individuals allergic to nuts, seeds, or dried fruits, causing symptoms like itching, swelling, or difficulty breathing.
- Potential for digestive discomfort such as bloating or gas when consumed in large quantities, particularly due to the high fiber and fat content.
- Low nutrient density in some commercial trail mixes that rely heavily on sugary or salty ingredients, offering limited vitamins or minerals compared to homemade or natural options.
How to choose trail mix
Trail mix should offer a vibrant and appetizing look, with nuts, dried fruits, and other components appearing fresh and well-mixed. The packaging should be airtight to maintain the mix's crunch and prevent staleness.
Avoid trail mix that appears dusty or has clumps, which can suggest the ingredients are old or have absorbed moisture. Packages that are torn or have holes should also be avoided, as the mix may have lost its freshness and nutritional value.
How to store trail mix
Trail mix should be stored in an airtight container at room temperature. Proper storage maintains its freshness and crunch for up to a month. Keeping it tightly sealed is crucial.
Air and moisture exposure can cause trail mix to become stale. Avoid storing in humid environments and always reseal the container tightly. Proper storage ensures it remains a tasty and convenient snack, preserving its texture and flavor.
✅ Extra Tip
How long does it last?
Trail mix can last for 6-12 months when stored in an airtight container in a cool, dry place. For the best quality, consume it within this time frame. Proper storage helps maintain its freshness and nutritional value, making it a convenient snack. Always check the expiration date for optimal quality.
What to do with leftovers?
Leftover trail mix can be used in a variety of quick and nutritious dishes. Sprinkle it over yogurt, oatmeal, or smoothie bowls for added crunch and flavor, or mix it into a parfait with layers of fruit and whipped cream. Trail mix is also great when chopped and added to cookies, muffins, or granola bars.
Use trail mix as a topping for ice cream, pudding, or cereal, adding a crunchy texture and burst of flavor. If you have a lot of trail mix, consider making a batch of trail mix energy bites by mixing the trail mix with honey, oats, and peanut butter, then rolling into balls and chilling until set. Trail mix can also be blended into a smoothie with milk and fruit for a quick and filling drink, or used as a topping for pancakes or waffles. For a quick snack, enjoy trail mix on its own, or dip it in melted chocolate for a sweet and salty treat.
👨⚕️️ Medical disclaimer
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Listonic Team
Fact-checked
Our editorial team checked this article to make sure it was accurate at the time of publishing it.
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