Trail Mix vs Almonds: which is healthier?

Per 100g, Trail Mix has 468 calories, 13.8g protein, 4g fiber, and 29.4g fat, while Almonds have 586 calories, 6g protein, 3.5g fiber, and 14.2g fat. Trail Mix wins on both fronts here, with fewer calories and more protein per 100g.

Which has more calories, Trail Mix or Almonds?

Per 100g, Trail Mix has 468 calories and Almonds have 586 calories, a difference of 118 calories. In practical terms, 1/4 cup (175 calories) of trail mix compares with 1 oz (23 almonds) (164 calories) of almonds.

Which has more protein, Trail Mix or Almonds?

Trail Mix leads on protein with 13.8g per 100g; the gap is 7.8g per 100g (Trail Mix 13.8g vs Almonds 6g). If you are tracking protein targets, that difference compounds quickly across a full day of meals.

Which is better for a low-carb diet, Trail Mix or Almonds?

Almonds have 6.1g of carbs per 100g compared to 44.9g in Trail Mix, making Almonds the easier fit for low-carb or keto plans. Fiber is 4g vs 3.5g per 100g, which also affects net carbs.

Can I substitute Trail Mix for Almonds?

Often, yes. Swapping almonds for trail mix shifts your meal by about 118 calories and 7.8g of protein per 100g, so adjust portions if you are logging macros. Texture and cooking behavior differ more than nutrition in many recipes, so test the swap in small batches first.

Trail Mix

Almonds

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Trail Mix vs Almonds

Trail Mix

Wins in 4 of 6 categories

Compare Trail Mix and Almonds calories, protein, and nutrition. See which fits your diet goals.

Verdict (USDA data)

Per 100g, Trail Mix has 468 calories vs Almonds's 586. Trail Mix has more protein (13.8g vs 6g); Almonds has less fat (14.2g vs 29.4g).

Sources: Trail Mix (FDC 167561) · Almonds (FDC 170567)

Nutrition Comparison (per 100g)

Nutrient	Trail Mix		Almonds
Calories	468	vs	586
Protein	13.8g	vs	6g
Carbs	44.9g	vs	6.1g
Fat	29.4g	vs	14.2g
Fiber	4g	vs	3.5g
Sodium	229mg	vs	0mg

Winner determined by: fewer calories, more protein, more fiber, less fat, less sodium

Source: USDA FoodData Central. Trail Mix: FDC 167561 · Almonds: FDC 170567.

When to Choose Each

Choose Trail Mix when:

You're cutting calories (468 vs 586 per 100g)
You need more protein (13.8g vs 6g per 100g)
You want more fiber (4g vs 3.5g per 100g)

See full Trail Mix nutrition

Choose Almonds when:

A typical portion is 1 oz (23 almonds) (164 calories)
Almonds fit the dishes you already cook

See full Almonds nutrition

Frequently Asked Questions

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Last updated: 2026-01-30

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