Calories in Trail Mix: Nutrition Facts & Serving Sizes
Per 1 cup (150g)
Per 100g
Source: USDA FoodData Central, SR Legacy, March 2026.
One ounce of trail mix (28g) contains about 131 calories with 3.9g of protein, 12.8g of carbs, and 8.3g of fat. Per 100g, trail mix provides 462 calories, 13.8g of protein, 44.9g of carbs, and 29.4g of fat. Trail mix is one of the most calorie-dense portable snacks available. A full cup (150g) delivers 693 calories. The fat comes from nuts (mostly healthy unsaturated fats) and the carbs come from dried fruit and sometimes added chocolate or granola pieces. The standout micronutrients are potassium at 685mg per 100g and magnesium at 158mg per 100g, both from the nut component. Sodium is elevated at 229mg per 100g depending on the mix. For those who train, trail mix works well for on-the-go calorie intake during a bulk. On a cut, it is a food that requires strict portion control because a handful or two can easily reach 400 to 500 calories without feeling like much.
Nutrition Highlights
Calories by Serving Size
| Serving | Cal | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| 1 cup (150g) | 693 | 20.7g | 67.4g | 44.1g | 0g |
| 1.5 oz (42g) | 194 | 5.8g | 18.9g | 12.3g | 0g |
| 1 oz (28g) | 131.2 | 3.9g | 12.8g | 8.3g | 0g |
| 100g | 462 | 13.8g | 44.9g | 29.4g | 0g |
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Full Nutrition Facts (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 462 | 23% |
| Protein | 13.8g | 28% |
| Total Fat | 29.4g | 38% |
| Saturated Fat | 5.6g | 28% |
| Total Carbohydrates | 44.9g | 16% |
| Dietary Fiber | 0g | |
| Sugars | 0g | |
| Sodium | 229mg | 10% |
Vitamins & Minerals (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Saturated Fat | 5.6g | 2% |
| Calcium | 78mg | 6% |
| Iron | 3.1mg | 17% |
| Potassium | 685mg | 15% |
| Vitamin A | 1mcg | 0% |
| Vitamin C | 1.4mg | 2% |
| Vitamin B6 | 0.3mg | 18% |
| Magnesium | 158mg | 38% |
| Phosphorus | 345mg | 28% |
| Zinc | 3.2mg | 29% |
| Folate | 71mcg | 18% |
| Thiamin (B1) | 0.5mg | 42% |
| Riboflavin (B2) | 0.2mg | 15% |
| Niacin (B3) | 4.7mg | 29% |
% Daily Values based on a 2,000 calorie diet (FDA reference).
Health Benefits of Trail Mix
Trail mix provides a concentrated package of nutrients from its nut base. The 29.4g of fat per 100g is primarily unsaturated (12.5g monounsaturated, 9.7g polyunsaturated), the type of fat associated with healthy cholesterol levels and reduced inflammation.
The 158mg of magnesium per 100g (37% daily value) is a standout benefit. Magnesium is critical for muscle contraction, energy production, protein synthesis, and sleep quality. Many adults are deficient in magnesium, and the nut component of trail mix is one of the best ways to increase intake through food.
At 685mg of potassium per 100g, trail mix provides meaningful electrolyte support. Potassium works with sodium to regulate fluid balance and muscle function, particularly important after intense training sessions.
The 13.8g of protein per 100g comes primarily from the nuts, which provide a combination of essential amino acids. While trail mix is not a complete protein source on its own, the protein it provides adds up over a day of eating.
For practical use, trail mix is best used as a calorie-dense snack during endurance activities, travel, or when you need to boost your daily calorie intake without preparing a full meal. Pre-portion it into 1 oz bags to prevent overconsuming. Avoid trail mixes with heavy candy coatings or excess added sugar, which turn it from a nutrient-dense snack into candy.
Dietary Considerations
Trail mix is typically gluten-free (check labels if it contains pretzels or granola), vegan, and dairy-free (check for chocolate chips containing milk). It is not keto-friendly at 44.9g of carbs per 100g, primarily from dried fruit. For weight loss, trail mix requires careful portioning. At 462 calories per 100g, it is easy to consume 500 to 700 calories worth in one sitting. Measure out one serving (about 28g or 1 oz) and put the bag away. Those with nut allergies should check the specific nut composition of any trail mix before consuming.
Daily Intake (100g)
100g of trail mix provides 23% of a 2,000-calorie diet.
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Frequently Asked Questions
How many calories in trail mix?
One ounce (28g) of trail mix contains about 131 calories. A 1.5 oz serving has about 194 calories. A full cup (150g) has 693 calories. Per 100g, trail mix provides 462 calories. The exact count varies based on the specific mix of nuts, dried fruit, and any added ingredients.
Is trail mix good for weight loss?
Trail mix can fit into a weight loss diet but requires strict portion control. At 462 calories per 100g, it is calorie-dense and easy to overeat when eating from the bag. Pre-portion 1 oz servings in advance and keep them in separate bags. The protein and fat content make it satisfying in small amounts.
How much protein in trail mix?
Trail mix contains 13.8g of protein per 100g. A 1 oz serving (28g) provides about 3.9g of protein. The protein comes primarily from the nuts in the mix. For a higher-protein snack, choose trail mixes with more nuts and fewer dried fruit pieces.
Is trail mix healthy?
Trail mix can be healthy or not depending on the ingredients. A mix of raw nuts and minimal dried fruit is genuinely nutritious, providing healthy fats, magnesium, potassium, and protein. Mixes with candy-coated pieces, milk chocolate, or heavy sugar coatings are closer to candy. Read the ingredient list and choose mixes where nuts appear first.
Is trail mix good for bulking?
Yes, trail mix is excellent for bulking because it is calorie-dense and easy to eat throughout the day. A cup (150g) delivers 693 calories with 44.1g of fat, 20.7g of protein, and 67.4g of carbs. Adding a cup of trail mix to your daily intake is an easy way to close a calorie gap on a bulk without forcing yourself to eat another full meal.
What is the best trail mix for fitness?
The best trail mix for fitness contains mostly raw or dry-roasted nuts (almonds, cashews, walnuts), a small amount of dried fruit (raisins, cranberries) for carbs, and possibly some seeds (pumpkin, sunflower). Avoid mixes with heavy candy coatings, M&Ms, or large amounts of added sugar. Making your own lets you control the exact ratio of nuts to fruit to manage your macros.
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