Per portion: 194 kcal
Protein: 5.8 g
Carbs: 18.86 g
Fat: 12.35 g

Your portion

194kcal · 812 kJ

Protein: 5.8 g
Carbs: 18.86 g
Fat: 12.35 g

A small handful of trail mix gives you about 194 calories, with fat as the dominant macro at over 12 grams per portion, alongside roughly 19 grams of carbs and nearly 6 grams of protein. Its real standout is the mineral lineup: that same handful covers nearly all your daily copper needs, over half your manganese, and close to half your phosphorus and magnesium, plus a solid chunk of thiamin. Just note it carries a fair amount of saturated fat.

A normal portion is that one small handful, which works well as a quick energy top-up before a workout or as a portable snack when you are moving between meals. Because it is calorie-dense and easy to overeat, it is smart to portion it out rather than eat from the bag, and the saturated fat means it is not something to lean on daily. Pair it with some fruit or yogurt if you want more volume and a bit of protein to round out the snack.

Nutrition claims, per 100 g:

High Copper · 98% High Manganese · 52% High Phosphorus · 49% High Magnesium · 42% High Thiamin (B1) · 42% High Folate (B9) · 36% High Potassium · 34% High Zinc · 32% High in saturates · 5.55 g/100 g

Full nutrition

Nutrition

per 1 small handful (42 g)

Energy	194 kcal	9.7%
Energy	812 kJ	9.7%
Protein	5.8 g	11.6%
Carbohydrates	18.86 g	7.3%
Fat	12.35 g	17.6%
of which saturates	2.33 g	11.7%
Monounsaturated	5.26 g
Polyunsaturated	4.05 g
Cholesterol	0.0 mg
Water	3.86 g
Ash	1.09 g

Minerals

Potassium 287.7 mg 14.4%

Calcium 32.76 mg 4.1%

Magnesium 66.36 mg 17.7%

Phosphorus 144.9 mg 20.7%

Sodium 96.18 mg

Iron 1.28 mg 9.1%

Zinc 1.35 mg 13.5%

Copper 0.41 mg 41.0%

Manganese 0.43 mg 21.5%

Vitamins

Vitamin A (RAE) 0.42 µg 0.1%

Vitamin C 0.59 mg 0.7%

Thiamin (B1) 0.19 mg 17.3%

Riboflavin (B2) 0.08 mg 5.7%

Niacin (B3) 1.98 mg 12.4%

Pantothenic acid (B5) 0.38 mg 6.3%

Vitamin B6 0.13 mg 9.3%

Folate (B9) 29.82 µg 14.9%

Vitamin B12 0.0 µg

Amino acids

Tryptophan 0.07 g

Leucine 0.22 g

Isoleucine 0.22 g

Valine 0.28 g

Lysine 0.08 g

Nutrition from USDA FoodData Central (public domain), scaled to the stated portion. Reference intakes: EU Regulation 1169/2011. Percentages track your portion; claim badges are per 100 g (Reg. 1169/2011, 1924/2006).

How it compares

Against 176 other foods in “Snacks”, per 100 g. The mark is this food; the faint line is the category median.

Energy 462.0 · higher than 59%

Protein 13.8 · higher than 84%

Common portions

cup — 150 g (693 kcal)
oz — 28 g (131 kcal)
oz — 42 g (194 kcal)

Sources

USDA FoodData Central — Snacks, trail mix, regular — Nutrition values for Snacks, trail mix, regular.

Jan Horák — Founder & Engineer, Kaloria

Jan Horák is the founder and lead engineer of Kaloria, an AI-powered calorie and nutrition tracking app for iOS and Android. He builds and ships the app's photo and voice food-logging pipeline himself and writes about the nutrition math, product tradeoffs, and app-comparison data behind it.

Trail Mix