Food · Snacks
Trail mix nutrition facts
A typical portion of trail mix (1 oz; 28.35 g, regular) has 130 calories and 4g of protein (USDA FoodData Central). USDA lists 10 descriptions of it: per 100 g they range from 442 calories (snacks, tropical) to 604 (trail mix with nuts).
Nutrition Facts
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. Protein % DV here is not corrected for protein quality.
USDA values per 100 g for Snacks, trail mix, regular, scaled to the portion. Check the USDA record.
- Protein per 100 g
- 13.8g
- more than 61% of 8,218 USDA reference foods
- Calories per 100 g
- 462
- more than 91% of reference foods
- Sodium per 100 g
- 229mg
- more than 67% of reference foods
1 oz weighs 28.35 g in USDA's record for Snacks, trail mix, regular (FDC 167561).
Where the calories come from: 36% carbohydrate, 53% fat and 11% protein (4 calories a gram of protein or carbohydrate, 9 of fat).
Also rich in
Source: USDA FoodData Central (FDC 167561), every nutrient the record reports; FDA Daily Values, 21 CFR 101.9.
Every form of trail mix USDA describes
Trail mix with nuts has the most calories per 100 g (604); the fewest: Tropical (442)
| USDA description | Calories | Protein | Fat | Sodium |
|---|---|---|---|---|
| Snacks, trail mix, regular | 462 | 13.8 g | 29.4 g | 229 mg |
| Trail mix with nuts | 604 | 20.1 g | 53 g | 252 mg |
| Snacks, trail mix, regular, with chocolate chips, salted nuts and seeds | 484 | 14.2 g | 31.9 g | 121 mg |
| Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds | 484 | 14.2 g | 31.9 g | 27 mg |
| Snacks, trail mix, regular, unsalted | 462 | 13.8 g | 29.4 g | 10 mg |
| Trail mix with pretzels, cereal, or granola | 476 | 13.1 g | 27.7 g | 414 mg |
| Trail mix with chocolate | 503 | 11.7 g | 32.3 g | 146 mg |
| Trail mix, NFSSame values: Trail mix with nuts and fruit | 454 | 10.9 g | 26.8 g | 134 mg |
| Snacks, trail mix, tropical | 442 | 6.3 g | 17.1 g | 95 mg |
Every nutrient in this record (62)
The portion is 1 oz (28.35 g); % DV is for that portion.
Energy, macronutrients and sugars (10)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Protein | 3.91 g | 13.8 g | 8% |
| Total lipid (fat) | 8.33 g | 29.4 g | 11% |
| Carbohydrate, by difference | 12.7 g | 44.9 g | 5% |
| Ash | 0.74 g | 2.60 g | |
| Energy | 131 kcal | 462 kcal | |
| Water | 2.61 g | 9.20 g | |
| Cholesterol | 0 mg | 0 mg | 0% |
| Fatty acids, total saturated | 1.57 g | 5.55 g | 8% |
| Fatty acids, total monounsaturated | 3.55 g | 12.5 g | |
| Fatty acids, total polyunsaturated | 2.74 g | 9.65 g |
Minerals (9)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Calcium, Ca | 22.1 mg | 78.0 mg | 2% |
| Iron, Fe | 0.86 mg | 3.05 mg | 5% |
| Magnesium, Mg | 44.8 mg | 158 mg | 11% |
| Phosphorus, P | 97.8 mg | 345 mg | 8% |
| Potassium, K | 194 mg | 685 mg | 4% |
| Sodium, Na | 64.9 mg | 229 mg | 3% |
| Zinc, Zn | 0.91 mg | 3.22 mg | 8% |
| Copper, Cu | 0.28 mg | 0.98 mg | 31% |
| Manganese, Mn | 0.29 mg | 1.03 mg | 13% |
Vitamins (13)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Retinol | 0 µg | 0 µg | |
| Vitamin A, RAE | 0.28 µg | 1.00 µg | 0% |
| Vitamin C, total ascorbic acid | 0.40 mg | 1.40 mg | 0% |
| Thiamin | 0.13 mg | 0.46 mg | 11% |
| Riboflavin | 0.056 mg | 0.20 mg | 4% |
| Niacin | 1.34 mg | 4.71 mg | 8% |
| Pantothenic acid | 0.25 mg | 0.90 mg | |
| Vitamin B-6 | 0.084 mg | 0.30 mg | 5% |
| Folate, total | 20.1 µg | 71.0 µg | |
| Vitamin B-12 | 0 µg | 0 µg | 0% |
| Folic acid | 0 µg | 0 µg | |
| Folate, food | 20.1 µg | 71.0 µg | |
| Folate, DFE | 20.1 µg | 71.0 µg | 5% |
Amino acids (18)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Tryptophan | 0.047 g | 0.17 g | |
| Threonine | 0.14 g | 0.48 g | |
| Isoleucine | 0.15 g | 0.52 g | |
| Leucine | 0.25 g | 0.89 g | |
| Lysine | 0.15 g | 0.52 g | |
| Methionine | 0.057 g | 0.20 g | |
| Cystine | 0.062 g | 0.22 g | |
| Phenylalanine | 0.19 g | 0.66 g | |
| Tyrosine | 0.13 g | 0.46 g | |
| Valine | 0.19 g | 0.66 g | |
| Arginine | 0.43 g | 1.52 g | |
| Histidine | 0.10 g | 0.36 g | |
| Alanine | 0.17 g | 0.59 g | |
| Aspartic acid | 0.43 g | 1.52 g | |
| Glutamic acid | 0.86 g | 3.02 g | |
| Glycine | 0.22 g | 0.78 g | |
| Proline | 0.18 g | 0.63 g | |
| Serine | 0.18 g | 0.65 g |
Fatty acids (12)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| SFA 6:0 | 0.0028 g | 0.010 g | |
| SFA 8:0 | 0.057 g | 0.20 g | |
| SFA 10:0 | 0.045 g | 0.16 g | |
| SFA 12:0 | 0.33 g | 1.17 g | |
| SFA 14:0 | 0.14 g | 0.48 g | |
| SFA 16:0 | 0.72 g | 2.53 g | |
| SFA 18:0 | 0.28 g | 1.00 g | |
| MUFA 18:1 | 3.48 g | 12.3 g | |
| PUFA 18:2 | 2.72 g | 9.58 g | |
| PUFA 18:3 | 0.020 g | 0.070 g | |
| MUFA 16:1 | 0.020 g | 0.070 g | |
| MUFA 20:1 | 0.048 g | 0.17 g |
Source: USDA FoodData Central, FDC 167561: every value the record reports, per 100 g as USDA gives it and scaled to the portion; Daily Values: 21 CFR 101.9.
Source: USDA FoodData Central (SR Legacy, Foundation Foods and Survey foods), April 30, 2026 release.
Questions
How many calories are in trail mix?
130 in 1 oz (28.35 g) of regular; 442 to 604 per 100 g across USDA's descriptions.
How much protein is in trail mix?
4g in 1 oz; 13.8 g per 100 g.
How much sodium is in trail mix?
65mg in 1 oz; 229 mg per 100 g. Salt added in cooking changes it: USDA lists salted and unsalted forms separately where it measured both.
Sources for this page
- USDA FoodData Central
- the food and product records, April 30, 2026 release. fdc.nal.usda.gov
- FoodData Central documentation
- what each data type is and how branded records are submitted. fdc.nal.usda.gov
- USDA Food and Nutrient Database for Dietary Studies
- the survey foods and their portions. ars.usda.gov
- 21 CFR 101.9, Nutrition labeling of food
- the label format, rounding and Daily Values. ecfr.gov
- FDA, How to Understand and Use the Nutrition Facts Label
- the 5% and 20% Daily Value rule. fda.gov