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Trail mix is a blend of nuts, seeds and dried fruit, sometimes with chocolate or candy, made to be carried and eaten on the go. Whether trail mix is healthy depends on what is in the bag and how much you eat. In USDA data, one ounce of regular trail mix has about 131 calories, with unsaturated fats, some protein, magnesium and copper from the nuts and seeds. The same mix by the cup has about 693 calories, and mixes heavy on chocolate, candy or sweetened fruit add sugar. Below are the USDA trail mix calories and trail mix nutrition facts, how different mixes compare, how to read a label, and the allergy facts every mix raises.
Peptide Labs does not sell trail mix or snack foods. This article is general nutrition information, not medical advice.
Key Takeaways
- One ounce of regular trail mix is about 131 calories in USDA data; one cup (150 g) is about 693.
- Nuts and seeds supply most of the protein, unsaturated fat, magnesium and copper.
- Chocolate chips, candy and sweetened dried fruit raise the sugar; salted nuts raise the sodium.
- Tropical mixes can be lower in protein and higher in saturated fat, often from coconut.
- Peanuts and tree nuts are major food allergens; dried fruit can contain sulfites.
Trail mix calories and nutrition per ounce and per cup
The table uses the USDA FoodData Central SR Legacy entry for regular trail mix, a nut, seed and raisin blend (FDC 167561), converted to USDA’s portion weights of one ounce (28.35 grams) and one cup (150 grams). The percent Daily Value (%DV) uses the FDA Daily Values printed on Nutrition Facts labels. SR Legacy lists no fiber or total sugars value for this entry.
| Nutrient (regular trail mix) | 1 oz (28.35 g) | % DV | 1 cup (150 g) | % DV |
|---|---|---|---|---|
| Calories | 131 | Not applicable | 693 | Not applicable |
| Protein | 3.9 g | 8% | 20.7 g | 41% |
| Total fat | 8.3 g | 11% | 44.1 g | 57% |
| Saturated fat | 1.6 g | 8% | 8.3 g | 42% |
| Carbohydrate | 12.7 g | 5% | 67.3 g | 24% |
| Magnesium | 45 mg | 11% | 237 mg | 56% |
| Copper | 0.28 mg | 31% | 1.48 mg | 164% |
| Zinc | 0.9 mg | 8% | 4.8 mg | 44% |
| Iron | 0.9 mg | 5% | 4.6 mg | 25% |
| Potassium | 194 mg | 4% | 1,028 mg | 22% |
| Sodium (salted mix) | 65 mg | 3% | 344 mg | 15% |
Two things stand out. First, trail mix is energy dense: most of its calories come from fat, the mostly unsaturated kind found in nuts and seeds. That is useful on a long hike and easy to overdo at a desk, which is why trail mix shows up in our guide to calorie-dense foods rather than in our guide to lighter snack ideas. Second, nuts and seeds bring minerals: magnesium, covered in our guide to magnesium in foods, and copper, where an ounce of the mix gives close to a third of the Daily Value.
How the mix changes the numbers
“Trail mix” is not a standard recipe, and USDA lists several versions. The table compares one ounce of each with two common ingredients on their own.
| Per 1 oz (USDA FDC ID) | Calories | Protein (% DV) | Saturated fat (% DV) | Total sugars | Sodium (% DV) |
|---|---|---|---|---|---|
| Regular, salted (167561) | 131 | 3.9 g (8%) | 1.6 g (8%) | Not listed | 65 mg (3%) |
| Regular, unsalted (170654) | 131 | 3.9 g (8%) | 1.6 g (8%) | Not listed | 3 mg (0%) |
| With chocolate chips, salted (167969) | 137 | 4.0 g (8%) | 1.7 g (9%) | 6.8 g | 34 mg (1%) |
| Tropical (167968) | 125 | 1.8 g (4%) | 2.4 g (12%) | Not listed | 27 mg (1%) |
| Almonds alone (170567) | 164 | 6.0 g (12%) | 1.1 g (5%) | 1.2 g | 0 mg (0%) |
| Raisins alone (168165) | 85 | 0.9 g (2%) | 0.0 g (0%) | 18.5 g | 7 mg (0%) |
- Nuts and seeds carry the protein and fat. Our guides to almonds, cashews, walnuts, pecans, pumpkin seeds and sunflower seeds give the USDA numbers for each one.
- Dried fruit adds natural sugar and some fiber with almost no fat or protein. Raisins are the classic choice; our raisins guide covers their nutrition. Sweetened dried cranberries, banana chips and candied pineapple can add sugar or oil, so check the ingredient list.
- Chocolate and candy add sugar and some saturated fat. In USDA data, the chocolate-chip mix has about 6.8 grams of total sugars per ounce.
- Tropical mixes lean on dried fruit and coconut, so they come out lower in protein and higher in saturated fat than the regular mix in USDA data.
- Salt mostly depends on whether the nuts are salted. Even the salted regular mix is low in sodium per ounce by FDA’s rule of thumb, where 5% Daily Value or less per serving counts as low; seasoned or glazed mixes can differ, so read the label.
Is trail mix healthy?
A mix built mostly from unsalted nuts and seeds with some plain dried fruit is a nutrient-dense food: it brings unsaturated fats, protein, magnesium, copper, vitamin E and, with the fruit, some fiber. A mix built mostly from candy, chocolate and sweetened fruit is closer to a dessert with nuts in it. Both are calorie dense, so the portion matters more than with most snacks. A practical habit is to pour a portion into a small bowl or bag instead of eating from a large bag.
Trail mix is not a high-protein food by itself: in USDA data, regular trail mix gives about 3 grams of protein per 100 calories, compared with about 8 grams for beef jerky and about 19 grams for roasted chicken breast. For snacks built around protein, see our guide to protein-forward snacking, and for snacks that fit a calorie goal, our guide to snacks for weight management. Our sibling guide to beef jerky covers the salty, protein-heavy alternative many hikers pack.
How to read a trail mix label
- Serving size: many bags list a serving of about a quarter cup or one ounce. Check how many servings the bag holds before comparing calories.
- Added sugars: the Nutrition Facts label lists added sugars separately from total sugars. Plain dried fruit has natural sugar; candy, chocolate and sweetened fruit add sugar.
- Sodium: compare the %DV. FDA calls 5% DV or less per serving low and 20% DV or more high; our low-sodium foods guide explains the sodium Daily Value.
- Oils and coatings: honey-roasted, yogurt-coated and candied pieces change the nutrition a lot.
- Allergen statement: check the “Contains” line and any shared-facility warning.
Homemade trail mix
Making homemade trail mix lets you choose the ratio. Many people start with unsalted nuts and seeds, add a smaller share of plain dried fruit, and use chocolate as an accent rather than a main ingredient. Roasting raw nuts briefly adds flavor without salt, and spices such as cinnamon or smoked paprika add interest. Store the mix in an airtight container in a cool place, since the oils in nuts turn rancid over time.
Allergy and safety notes
- Nut allergies: peanuts and tree nuts are among the nine major food allergens that US labels must declare, and most mixes contain several. Chocolate pieces often add milk and soy. Since January 2025, the FDA no longer lists coconut as a tree nut for allergen labeling, which matters for tropical mixes.
- Sulfites: some dried fruits, such as golden raisins, are processed with sulfites. In January 2025 the FDA posted a recall of golden raisins with undeclared sulfites, warning that people with severe sulfite sensitivity risk serious reactions.
- Reactions: hives, swelling or breathing trouble after eating needs urgent care; for unclear symptoms, see an allergist. Our elimination diet guide explains why food testing should be supervised.
- Pets: keep trail mix away from dogs; grapes and raisins can cause kidney injury in dogs, as our raisins guide explains.
Frequently Asked Questions
Is trail mix healthy?
It depends on the mix. Nuts, seeds and plain dried fruit bring unsaturated fats, protein and minerals; candy, chocolate and sweetened fruit add sugar. All trail mix is calorie dense, so portion size matters.
How many calories are in trail mix?
About 131 calories per ounce and about 693 per cup for regular trail mix in USDA data. The chocolate-chip version is about 137 per ounce.
Does trail mix have a lot of sugar?
Mixes with chocolate, candy or sweetened fruit do. The USDA chocolate-chip mix has about 6.8 grams of total sugars per ounce. Check added sugars on the label.
Is trail mix a good source of protein?
It has some protein from nuts and seeds, about 4 grams per ounce in USDA data, but much less per calorie than lean meats, fish or dairy.
Is homemade trail mix better than store-bought?
It can be, because you control the ratio of nuts to fruit and chocolate, the salt and the coatings. Store-bought mixes vary, so the label decides.
Can people with nut allergies eat trail mix?
Most trail mix contains peanuts or tree nuts, both major allergens. Seed-based mixes exist, but check the allergen statement and ask your allergist.
Questions about a label? Contact us or read our Buyer’s Guide. Food comes first; follow the label and ask a healthcare provider before starting a supplement, especially if you take medicines, are pregnant or have a food allergy. These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
Last reviewed October 2026.
Related guides: Beef Jerky: Is It Healthy? Protein, Sodium and USDA Nutrition, Almonds Benefits: USDA Nutrition per Ounce, Calories and Research, Healthy Snacks for Weight Loss: USDA Nutrition Table and What Research Shows.