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.
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.
Where Trail mix Stands Out
Macronutrients per 100g
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 A (RE) | 8.00 µg | 1% | |
| Vitamin E (alpha-TE) | 4.25 mg | 35% | |
| Iron | 3.70 mg | 26% | |
| Niacin equivalents (NE) | 3.50 mg | 22% | |
| 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 C | 0.000 mg | 0% | |
| 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 | — | |
| Maltose | 0.400 g | — | |
| Cholesterol | 0.000 mg | — | |
| Beta-carotene | 45.0 µg | — | |
| Retinol (vitamin A) | 0.000 µg | 0% |
* % Daily Value is the proportion of an adult
EU Nutrient Reference Value (NRV) supplied by 100g of this food.
NRVs are the labelling standard — the same basis as the “%RI” figures printed on
food packaging — so these percentages are directly comparable with a shop label.
They are a single adult figure and do not vary by age or sex, which is why they
sometimes differ from UK dietary reference values: the NRV for vitamin C is 80mg
where the UK RNI is 40mg. When Nutriofia assesses your own intake in the
reports and trackers, it uses the age- and sex-specific UK values instead.
Fibre is shown without a percentage. Our fibre values use the UK
Englyst NSP method, while the published 30g daily goal is an AOAC figure — the two
are measured differently and a single percentage would mislead.
How we source and normalise our data →