✦ Broad nutrient variety
✦ Energy-dense portable snack
✦ Vitamin E and manganese
✦ Quick and sustained energy
Trail mix combines nuts, seeds, and dried fruit in a portable, energy-dense snack. Its nutritional profile varies significantly by composition but typically delivers vitamin E, manganese, selenium, ALA omega-3, magnesium, and natural sugars from dried fruit. The nut and seed component provides sustained energy; the dried fruit provides quick carbohydrate for activity.
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Preparation note
Make your own for maximum control: combine walnuts (ALA), Brazil nuts (selenium), pumpkin seeds (zinc), and dried fruit without added sugar. Pre-made mixes often contain added salt, oil, and sugary confectionery.
Sources:
CoFID 2021
Where Trail mix Stands Out
Macronutrients per 100g
1,804
kJ
Energy
9.10
g
Protein
37.2
g
Carbs
4.30
g
Fibre
28.5
g
Fat
37.1
g
Sugars
0.07
g
Salt
Vitamins & Minerals
| Nutrient | Per 100g | % Daily Value* | Level |
|---|---|---|---|
| Potassium | 620 mg | 31% | |
| Phosphorus | 210 mg | 30% | |
| Magnesium | 110 mg | 29% | |
| Calcium | 69.0 mg | 9% | |
| Folate | 25.0 µg | 13% | |
| Vitamin E (alpha-TE) | 4.25 mg | 35% | |
| Vitamin A (RAE) | 3.75 µg | 1% | |
| Iron | 3.70 mg | 26% | |
| Niacin (B3) | 2.00 mg | 13% | |
| Manganese | 1.60 mg | 80% | |
| Zinc | 1.50 mg | 15% | |
| Copper | 0.550 mg | 55% | |
| Thiamin (B1) | 0.230 mg | 21% | |
| Riboflavin (B2) | 0.090 mg | 6% | |
| Vitamin B12 | 0.000 µg | 0% | |
| Vitamin D | 0.000 µg | 0% | |
| Glucose (dextrose) | 17.3 g | — | |
| Fructose | 16.1 g | — | |
| Sucrose | 3.40 g | — | |
| Cholesterol | 0.000 mg | — | |
| Beta-carotene | 45.0 µg | — | |
| Retinol (vitamin A) | 0.000 µg | 0% |
* % Daily Value based on EU Nutrient Reference Values (NRVs). — indicates no EU NRV established.
Primary data source for this entry:
McCance & Widdowson's Composition of Foods Integrated Dataset (CoFID 2021), Public Health England. Source record tag: CoFID 2021.
All values are per 100g fresh weight unless stated.
% Daily Values based on EU Nutrient Reference Values (NRVs) per Regulation (EU) No 1169/2011.
Nutriofia is a research and information resource — nothing on this page constitutes medical advice.
Page generated from Nutriofia database · Argarth Collective Ltd · Company No. 16864945.