Trail mix is a portable snack typically made of nuts, seeds, dried fruit, and sometimes legumes or small candies. It can be a great source of nutrients, including fiber, protein, carbohydrates, and healthy unsaturated fats. Just keep in mind that not all varieties of trail mix are created equal. Some brands can contain excess sodium (salt) and added sugars.
Popular trail mix ingredients, such as nuts and legumes, are great sources of protein. As an essential nutrient, protein can only be obtained from food and is necessary for building and maintaining skin, bones, and muscles.
One 1/4-cup serving of regular, unsalted trail mix provides 5 grams of protein.
Nuts and seeds, found in many types of trail mixes, are a rich source of “good” fats such as monounsaturated and polyunsaturated fats.
Unsaturated fats have been shown to support a healthy heart and may reduce the risk of cardiovascular disease and stroke.
A healthy trail mix, specifically one that’s rich in nuts, can help provide a steady source of energy without blood sugar spikes.
Studies show that nuts (such as almonds) can help improve fasting blood glucose, which reduces your risk of chronic diseases such as cardiovascular disease and stroke.
Trail mix is chock-full of ingredients and nutrients that support the feeling of fullness. Lena Beal, RDN, LD, and Spokesperson for the Academy of Nutrition and Dietetics, told Health that a nut- and seed-based trail mix delivers a triple-punch of protein, fiber, and healthy fats, a powerful combination that helps keep you fuller for longer.
“Trail mix can be a smart, portable snack that supports steady energy and fullness when the ingredients and portions fit your goals,” said Beal. “The health halo can disappear fast if trail mix is more candy than nuts, or if portions become oversized.”
Trail mix is rich in fiber, which supports satiety, blood sugar levels, digestion, and a healthy heart. Fiber-rich ingredients in trail mix include nuts, seeds, legumes (such as chickpeas), and dried fruits.
Eating trail mix is a great way to increase your fiber intake and meet your overall health goals.
Trail mix is quite calorie-dense, so itis easy to eat too much. However, you can still enjoy trail mix daily if you stick to the proper portion size and buy a nutritious variety made from whole-food ingredients.
“Look for trail mixes made mostly of nuts and seeds, with minimal added sugars,” Caroline West Passerrello, RDN, LDN, and spokesperson for the Academy of Nutrition and Dietetics, told Health. She recommends consuming 1/4 cup (or a small handful) of trail mix.
Trail mix can be a nutritious choice when it’s enjoyed in proper portions. Learn more about the nutritional composition of unsalted trail mix (per 1/4-cup serving) below.
- Calories: 173
- Protein: 5 grams (g)
- Carbohydrate: 17 g
- Total Fats: 11 g
- Saturated Fats: 2 g
- Monounsaturated Fats: 5 g
- Polyunsaturated Fats: 4 g
- Cholesterol: 0 milligrams
When shopping for trail mix, Beal recommends looking for nuts or seeds as the first ingredient, buying mixes with unsweetened dried fruit, and choosing unsalted or lightly salted varieties to help cut back on sodium.
For a homemade option, Beal recommends mixing two parts nuts and seeds with one part dried fruit, and adding one part whole-grain cereal or something sweet (such as dark chocolate pieces).
“You can adjust the ingredients to match your nutrition goals, whether you need more protein, more fiber, less added sugar, or specific dietary preferences,” added Passerrello.
