Is Trail Mix Healthy? 5 Reasons We Absolutely Think So!

Is Trail Mix Healthy? 5 Reasons We Absolutely Think So!


Uhm yeah! And we absolutely love it! Here's why and answers to all you wanted to know about trail mix.

compared to a bag of chips, trail mix is healthier!

Trail mix can be healthy when enjoyed in moderation, and like most foods, it depends on the ingredients used. 

A trail mix containing unsalted nuts, dried fruit with no added sugar, seeds, and no added extras like chocolate can be an excellent snack option. It will provide essential protein, good fats, fiber, and energy - all needed for optimal functioning.

If we had to compare trail mix with a bag of chips or energy bar, trail mix would definitely be the healthier option! A bag of chips is loaded with unsaturated fats—the bad kind for your heart. Sure, a bag of chips may contain fewer calories, but trail mix will satisfy and fill you up much more than chips do.

But here's the catch: not all types of trail mix are considered healthy and can be quite the opposite.

Some varieties contain unhealthy ingredients like chocolate, sugar-coated candy or cereal, and salted, oil-roasted nuts that increase the calorie, sugar, and sodium content of each serving. 

An excess in these can cause weight gain and contribute to heart diseases, cholesterol, and high blood pressure.

Below, you'll find 5 reasons trail mix can be healthy (when the right ingredients are used) and how to make your own healthy trail mix at home!

5 Benefits Of A Healthy Trail Mix

5 Benefits Of A Healthy Trail Mix

High in protein

Nuts and seeds in trail mix are excellent plant-based protein sources. Protein is essential for tissue repair, immune health, and strong muscle development.

Source of heart-healthy fats

Nuts and seeds are rich in good-for-you fats, such as poly-, monounsaturated, and omega-3 fatty acids. These healthy fats decrease harmful LDL cholesterol levels and help reduce inflammation, which is the cause of many chronic health conditions.

Contains fiber for the gut and to fill you up

The fiber found in the seeds and granola of your trail mix helps to keep your gut healthy and regular. It also helps to control your appetite and keep you feeling fuller for longer.

A boost of energy

Dried fruits and granola are great for an instant (and prolonged) energy boost, hence why trail mix is so popular on hiking trips or other physical activities!

Source of antioxidants, vitamins, and minerals

Did you know that dried fruit still counts as one of your 5-a-day portions as it keeps most of the nutritional value found in fresh fruits? The nuts and seeds in trail mix are also packed with nutrients and antioxidants.

How to make a healthy trail mix

You only need 3 basic ingredients to make the base for a healthy trail mix - nuts, seeds, and dried fruit. 

These will ensure you get all you need from the mix, including protein, energy, fiber, and healthy fats. You could add granola to bulk up your mix and add more carbohydrates.


Use any kind of nuts that you enjoy most! Walnuts, pistachios, almonds, and pecan nuts are some great options. Use raw, unsalted nuts that haven't been coated and roasted in hydrogenated or soybean oils. 



Seeds pack a serious nutritional punch. They provide protein, fiber, healthy fats, iron, magnesium, and an array of vitamins and minerals. Larger seeds, such as pumpkin or sunflower seeds, will work great.


Dried Fruit

Dried fruit will boost your low blood sugar during or after physical activity. It will also boost your vitamin intake and add that desired sweetness. Use dried fruit that isn't coated in sugar and is ideally unsulfured. 



Granola will add extra crunch to your mix, bulk it up, and provide additional fiber and carbohydrates for energy. We absolutely love our range of granolas, and we are 100% sure you will too!


Fun extras!

Feel free to add a handful of your favorite treats, such as pieces of dark chocolate, carob chips, popcorn, pretzels, or coconut. Just remember that portion control we talked about ;-)


which nuts are the best for a healthy trail mix?

which nuts are the best for a healthy trail mix?

Choosing a variety of nuts can provide you with a good balance of nutrients.

Here are some nuts that are commonly included in a healthy trail mix:

Almonds: Rich in healthy fats, protein, and fiber. They also provide vitamin E and magnesium.

Walnuts: High in omega-3 fatty acids, which are beneficial for heart health. They also contain antioxidants and vitamin E.

Cashews: Good source of iron, magnesium, and zinc. They are also lower in fat compared to some other nuts.

Pecans: Contain antioxidants and  also provide manganese and vitamin E. They are however higher in fats.

Pistachios: Lower in calories compared to some other nuts. They are a good source of protein, fiber, and various vitamins and minerals.

Brazil Nuts: High in selenium, a mineral important for the immune system and thyroid function. However, they are quite high in calories, so moderation is key.

Hazelnuts: Rich in healthy fats, fiber, and various vitamins and minerals, including vitamin E and manganese.

We recommend including a mix of these nuts to get a diverse range of nutrients. 

Is trail mix good for losing weight?

Trail mix can be good for losing weight, but only if portion control is applied.

Nuts, dried fruit, seeds, and granola make trail mix a calorie-dense snack that should not replace a well-balanced whole meal. 

But instead, enjoy it in small portions as a snack for a quick energy boost or to dampen your hunger until your next big meal.

Still, the protein, good fats, fiber, and carbs found in trail mix can help you stay fuller for longer and provide essential energy, making you less inclined to snack on unhealthy foods.

READ MORE: 14 On-the-go healthy snacks to keep your energy running high

trail mix calories

trail mix calories

So how many calories are in trail mix?

This is very difficult to state exactly, as trail mix calories can vary depending on the ingredients used in its preparation. On average, a one-ounce (28-gram) serving of trail mix contains around 120 to 150 calories.

However, the calorie content can fluctuate based on the specific nuts, seeds, dried fruits, and additional ingredients included. You know, all those yummy, sweet stuff ;-)

Nuts like almonds, pistachios, and cashews and seeds like chia and flax seeds will contribute the lowest calories, while dried fruits like raisins or cranberries add natural sweetness and a moderate calorie boost.

To keep the calorie count at a minimum, it's advisable to include nuts and seeds in moderation and be cautious with ingredients like chocolate, as they can significantly increase calorie content.

Practicing portion control is key to enjoying the nutritional benefits of trail mix without consuming excess calories.

Is trail mix gluten free?

Trail mix is not necessarily gluten-free; it all depends on the ingredients used in the mix. 

A trail mix consisting of only nuts, dried fruit, and seeds will be gluten-free. However, it will not be gluten-free when adding pretzels, granola, or all-bran cereal. Unless, of course, gluten-free products were used. 

If you want your trail mix to be completely gluten-free, ensure it isn't produced in the same facility and equipment that make wheat products.

can trail mix go bad?

can trail mix go bad?

Yes, trail mix can go bad, but only after a long while, and it is likely safe to eat considerably past its expiration date. 

However, nuts may go rancid after about one month due to the oil content. Dried fruit can also lose its nutritional value and benefits over time. 

The great news is that trail mix will stay fresh in a backpack for a long time since it's shelf-stable. No need to worry about keeping it cool.

Want to store trail mix for a longer period? Extend its shelf-life by storing it in airtight containers or a ziplock bag in the fridge.

READ MORE: A guide on storing dry foods safely and their expected shelf life


Who invented trail mix?


It is difficult to pinpoint who exactly invented the trail mix. Still, the original trail mix can be traced back to 1833 in Denmark as a mix known as 'studenterhavre,' meaning student oats. It consisted mainly of raisins and almonds, and often at Christmas, chocolate pieces were added. In the 1910's it gained more popularity when outdoorsman Horace Kephart recommended it in his popular camping guide. "A handful each of shelled nuts and raisins, with a cake of sweet chocolate, will carry a man far on the trail, or when he has lost it," he said.

Why is it called trail mix?


Before the name evolved to trail mix, it was known as GORP (good old raisins and peanuts). It was developed as a food to be taken along on hikes or trails because it's easy to carry, nutritious, helpful for energy, lightweight, and easy to store.

Is trail mix a homogeneous mixture?


Trail mix is typically considered a heterogeneous mixture rather than a homogeneous one. A homogeneous mixture is one where the components are uniformly distributed, and a heterogeneous mixture is one where the components are not evenly distributed.

In trail mix, you have a combination of various ingredients that often have different sizes, shapes, and densities, and they are not uniformly spread throughout the mixture. This variability in composition is a characteristic of a heterogeneous mixture.

What is the difference between trail mix and granola?


Granola is a cereal made from toasted oats and nuts and is typically enjoyed as breakfast with milk or yogurt. Trail mix is enjoyed more as a convenient snack eaten straight from the bag or your hand like you would on a trail or hike!


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