How many calories are in trail mix?

One ounce of trail mix has 131 calories. A quarter cup has 175 calories. Per 100g, trail mix contains 462 calories - calorie-dense due to nuts. Mixes with chocolate/candy are even higher.

Is trail mix healthy?

Trail mix can be healthy - it provides 13.8g protein, healthy fats from nuts, and minerals. However, many have 25g sugar per 100g from candy and dried fruit. Choose mixes with mostly nuts for best nutrition.

Is trail mix good for weight loss?

Trail mix is calorie-dense (462 cal/100g), so portion control is essential. A 1oz serving is satisfying due to protein and fat. Pre-portion into small bags. Choose nut-heavy mixes without candy.

Is trail mix keto-friendly?

Most trail mix is not keto-friendly with 41g net carbs per 100g from dried fruit and candy. You can make keto trail mix with nuts, seeds, coconut flakes, and unsweetened dark chocolate.

How much trail mix should I eat?

A reasonable serving is 1 oz (about 2 tablespoons) with 131 calories. It's easy to overeat - a cup has 693 calories. Pre-portion servings rather than eating from the bag.

What is the healthiest trail mix?

Healthiest mixes have mostly nuts (almonds, walnuts) and seeds, minimal dried fruit, no candy or chocolate. Look for unsalted versions. Make your own to control sugar and sodium content.

Is trail mix high in sugar?

Many trail mixes are high in sugar at 25g per 100g from M&Ms, yogurt chips, and dried fruit. Even 'healthy' mixes have sugar from raisins and cranberries. Check labels and choose wisely.

Is trail mix good for hiking?

Yes, trail mix is ideal for hiking - compact, doesn't need refrigeration, and provides sustained energy from protein, fat, and carbs. The calories (131/oz) are actually beneficial during strenuous activity.

Does trail mix go bad?

Trail mix lasts 2-3 months at room temperature, longer refrigerated. Nuts can go rancid over time - smell before eating if old. Store in airtight containers away from heat and light.

What nuts are best in trail mix?

Almonds and walnuts are healthiest - high in fiber, protein, and omega-3s. Cashews and peanuts are good but slightly lower in nutrients. Avoid honey-roasted or candied nuts which add sugar.

All Foods

Calories in Trail Mix

USDA Verified · FDC 167561 · Jan 2026

175 calories

per 1/4 cup (38g)

13.8g

Protein

44.9g

Carbs

29.4g

Fat

Fiber

Per 100g as prepared

Log Trail Mix in one photo

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