Trail Mix (Nuts & Dried Fruit) Calories & Nutrition Facts
Calorie-dense hiking and snacking mix combining healthy nuts with sweet dried fruits.
Quick answer
How many calories are in Trail Mix (Nuts & Dried Fruit)?
Trail Mix (Nuts & Dried Fruit) has 462 calories per 100g. A 1 oz (28g) has about 129 calories. It is a calorie-dense food, with most calories coming from fat.
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Practical Portion Guide for Trail Mix (Nuts & Dried Fruit)
| Portion | Calories | Protein | Carbs | Net carbs | Fat |
|---|---|---|---|---|---|
| 1 oz (28g) | 129 kcal | 3.4g | 12.9g | 11.4g | 7.6g |
| 50g snack portion | 231 kcal | 6.0g | 23.0g | 20.3g | 13.5g |
| 100g reference | 462 kcal | 12.0g | 46.0g | 40.6g | 27.0g |
| 200g larger portion | 924 kcal | 24.0g | 92.0g | 81.2g | 54.0g |
Small measuring differences matter for calorie-dense foods. Weighing the portion is more reliable than estimating by handfuls or spoons.
% Daily Value: 1 oz (28g) vs 100g
Percent Daily Values use the FDA reference amounts for adults (protein 50g, fiber 28g, carbohydrate 275g, fat 78g, sodium 2,300mg, cholesterol 300mg, potassium 4,700mg). The FDA label guide treats 20% DV or more per serving as high and 5% DV or less as low.
| Nutrient | Per 100g | % DV | 1 oz (28g) | % DV |
|---|---|---|---|---|
| Protein | 12g | 24% | 3.4g | 7% |
| Dietary fiber | 5.4g | 19% | 1.5g | 5% |
| Total carbohydrate | 46g | 17% | 12.9g | 5% |
| Total fat | 27g | 35% | 7.6g | 10% |
| Sodium | 70mg | 3% | 20mg | 1% |
| Cholesterol | 0mg | 0% | 0mg | 0% |
Source: FDA Daily Values (21 CFR 101.9), checked September 17, 2026.
Serving Size Calculator
Macros Breakdown (per 100g)
Diet Suitability
Glycemic Index: 45 (Low)
How Trail Mix (Nuts & Dried Fruit) Fits Into a Diet
Trail Mix (Nuts & Dried Fruit) is a calorie-dense option that can add flavor, fats, and texture without a large food volume.
Pair with a higher-volume food such as fruit, vegetables, yogurt, or oats when you want the flavor without overshooting calories.
Roasting method, added oils, salt, sweeteners, and brand formulas can change calories and sodium compared with the reference value.
Plan Around Trail Mix (Nuts & Dried Fruit)
Compare Trail Mix (Nuts & Dried Fruit) With Similar Snacks
Use this comparison when choosing a serving. Calories alone do not tell the full story: protein, fiber, fat, sodium, and realistic portion size determine whether a food fits your plan.
| Food | Calories | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| Trail Mix (Nuts & Dried Fruit) | 462 kcal | 12g | 46g | 27g | 5.4g |
| Dark Chocolate (70-85%) | 598 kcal | 7.8g | 46g | 43g | 10.9g |
| Potato Chips | 536 kcal | 7g | 53g | 35g | 4.8g |
| Popcorn (Air-popped) | 375 kcal | 12g | 74g | 4.5g | 15g |
| Pretzels | 381 kcal | 9.3g | 80g | 3.1g | 2.9g |
| Rice Cakes (Plain) | 387 kcal | 8.2g | 81g | 3.5g | 1.7g |
All comparison values use each food's 100-unit reference so foods can be compared on the same basis.
Vitamins & Minerals
Vitamins
Minerals
Complete Nutrition Facts (per 100g)
% DV = percent of the FDA Daily Value for a 2,000-calorie diet, per 100g. Total sugars have no Daily Value; the FDA value applies to added sugars only.
Methodology & Nutrition Data Sources
How we calculate nutrition data for Trail Mix (Nuts & Dried Fruit): Calorie and macronutrient values are standardized reference profiles, generally based on USDA FoodData Central entries where available, then scaled to the serving you choose. Entries may come from different FDC data types or releases, and brand or preparation differences can change the numbers.
- Calorie and macronutrient data sourced from the USDA FoodData Central , the federal food composition database used as the main reference where a matching entry exists.
- Daily Value context: for % DV comparisons, use the FDA Daily Value reference amounts for a 2,000 calorie diet (21 CFR 101.9).
- Dietary reference intakes (DRI) for vitamins and minerals are available in the National Academies Dietary Reference Intake tables for further reading; this page does not calculate DRI percentages.
- Glycemic index values are approximate listed values; GI varies by variety, ripeness, and preparation, so compare with the Harvard Health Glycemic Index Reference and the University of Sydney GI database.
- Dietary guidelines context from the HHS/USDA Dietary Guidelines for Americans 2020–2025 , the federal evidence-based nutrition guidance.
Authoritative nutrition data sources:
- USDA FoodData Central, comprehensive food composition database
- FDA Nutrition Facts Label rules, % Daily Value methodology
- NIH Office of Dietary Supplements, vitamin and mineral research
- CDC Nutrition, Public Health Guidance, chronic disease and diet
- HHS/USDA Dietary Guidelines 2020–2025, federal nutrition recommendations
- Harvard T.H. Chan School of Public Health, The Nutrition Source, evidence-based dietary guidance
Nutrition Disclaimer: Calorie and nutrient values are generally based on USDA reference data and may vary by brand, preparation method, ripeness, and cooking technique. These values are for informational purposes only and should not replace personalized dietary advice from a registered dietitian. Individuals with medical conditions should consult a healthcare provider before making significant dietary changes.
Reviewed by Priya Lindqvist · Last updated September 17, 2026 · Values may not reflect the newest USDA FoodData Central release
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Frequently Asked Questions
Is Trail Mix (Nuts & Dried Fruit) high in protein?
Trail Mix (Nuts & Dried Fruit) has 12g protein per 100g, which is 24% of the 50g FDA Daily Value. 1 oz (28g) supplies about 3.4g, or 7% DV. Under the FDA label guide (20% DV or more per serving is high, 5% or less is low), that serving counts as a moderate protein contribution.
How many calories are in Trail Mix (Nuts & Dried Fruit)?
Trail Mix (Nuts & Dried Fruit) contains 462 calories per 100g serving. Using general 4-4-9 calorie factors, that is roughly 48 calories from protein, 184 calories from carbohydrates, and 243 calories from fat; these estimates may not add up exactly to the listed total.
Is Trail Mix (Nuts & Dried Fruit) good for weight loss?
Trail Mix (Nuts & Dried Fruit) is calorie-dense at 462 per 100g. For weight loss, use it in smaller portions and balance with lower-calorie, high-fiber foods to manage total intake.
How much protein is in Trail Mix (Nuts & Dried Fruit)?
Trail Mix (Nuts & Dried Fruit) contains 12g of protein per 100g. This provides a moderate amount of protein, contributing well to daily protein goals.
What serving size should I track for Trail Mix (Nuts & Dried Fruit)?
Track Trail Mix (Nuts & Dried Fruit) by grams when precision matters. A practical starting point is 1 oz (28g), which is about 129 calories. For packaged, restaurant, fried, sauced, or sweetened versions, use the product label because brand formulas can differ from the plain reference.
Is Trail Mix (Nuts & Dried Fruit) keto-friendly?
Trail Mix (Nuts & Dried Fruit) is not ideal for strict keto diets due to its 46g of carbohydrates per 100g. Small portions may fit if your daily carb limit allows.
Is Trail Mix (Nuts & Dried Fruit) good for diabetics?
People with diabetes should use caution with Trail Mix (Nuts & Dried Fruit), which has a listed glycemic index of 45. Its carbohydrate content may affect blood sugar response depending on portion size and meal context. Consult your healthcare provider for personal advice.
What vitamins and minerals are in Trail Mix (Nuts & Dried Fruit)?
Calorique's food profile lists vitamins E, B3, B1, B6 and minerals including Copper, Manganese, Magnesium, Phosphorus, Iron for Trail Mix (Nuts & Dried Fruit). These are general highlights, not measured amounts or a "good source" rating; check USDA FoodData Central or the product label for exact micronutrient values.
Where does Calorique get nutrition data for Trail Mix (Nuts & Dried Fruit)?
Calorique standardizes Trail Mix (Nuts & Dried Fruit) nutrition values per 100g using USDA FoodData Central reference fields where available, then scales the data into realistic serving sizes. FDA Nutrition Facts methodology and authoritative nutrition references are used for context. This page was last reviewed September 17, 2026.
Related Calculators
Dark Chocolate (70-85%)
598 cal · 7.8g protein per 100g
Potato Chips
536 cal · 7g protein per 100g
Popcorn (Air-popped)
375 cal · 12g protein per 100g
Pretzels
381 cal · 9.3g protein per 100g
Rice Cakes (Plain)
387 cal · 8.2g protein per 100g
Granola Bar
471 cal · 8.3g protein per 100g
Peanut Butter (Natural)
598 cal · 25g protein per 100g
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177 cal · 7.9g protein per 100g