Trail mix may offer fiber, healthy fats and protein, but it can be high in calories.Added sugars in candy or sweetened dried fruit found in trail mix can add up quickly.Mindful eating and preportioned servings can help prevent overeating while enjoying the snack.
When you’re on the hunt for a snack, trail mix might seem like an obvious nutrition win—and in many ways, it is. It’s rich in protein, fiber and healthy fats. But trail mix can also be high in calories and added sugars, so portion size and ingredient quality matter. Without a mindful approach, those calories can quickly add up.
Here’s why dietitians say trail mix can be a sneaky source of extra calories and how to eat it more mindfully.
Why Trail Mix May Cause Hidden Weight Gain
It May Be Loaded with Added Sugars
If the trail mix you choose contains sweet ingredients like candy, yogurt-covered raisins or dried fruit made with added sugars, those added sugars can add up quickly. Added sugars are a leading reason why trail mix can sometimes contribute to weight gain, says Amanda Sauceda, M.S., RD.
That said, the sugar in trail mix can help offer a quick boost of energy during endurance activities like hiking. But if you’re mostly sedentary, it may not be the best snack choice, says Lauren Manaker, M.S., RDN.
The Dietary Guidelines for Americans recommends keeping calories from added sugars to less than 10% of your total daily intake. “It may also be helpful to know that 4 grams of sugar is roughly about 1 teaspoon and the limit can be about 6 to 9 teaspoons a day,” adds Sauceda.
It’s High in Calories and Easy to Overeat
Trail mix is one of those foods that’s very easy to snack on mindlessly. You start with a handful, then grab another and another—often eating way more than you planned.
“When it’s loaded with sweet or salty ingredients, it’s easy to lose track of how much you’ve eaten,” says Manaker.
Nuts are highly nutritious and offer many health benefits, including heart-healthy monounsaturated and polyunsaturated fats—but they can also be high in calories and are easy to overeat.
“Additionally, there are other goodies that are almost always added to trail mixes, such as dried fruits, chocolate chips, coconut, oats, seeds, granola, dry cereals, pretzels and M&M’s,” says Melissa Hooper, M.S., RDN. “Although these taste good and it feels like a healthier snack since it’s not a candy bar or a cookie, [trail mix] can contain an average of 350 calories for ½ cup.”
It’s Not Actually a Meal
Trail mix often contains fiber, protein and healthy fats, making it a well-rounded, nutritious snack—albeit one that’s potentially high in calories. But, let’s be real: it’s not a meal and won’t provide you with the same nutrients as a balanced lunch or dinner.
“Since it’s calorie-dense, it might be a bit heavier than your normal snack, which means it can easily tide you over until your next meal,” Sauceda says. “But it shouldn’t be your meal.”
How to Eat Trail Mix More Mindfully
Before you swear off trail mix altogether, it can still fit into a healthy eating pattern. “Trail mix is still a great option as a weight-loss snack; you just need to be mindful of what’s in it and how much you eat,” explains Sauceda.
Here are some tips for eating it more mindfully:
Read the Nutrition Label and Ingredients. Choose a trail mix with minimal added sugars. This might mean skipping options with candy, yogurt-coated snacks or sweetened dried fruit. “Instead, opt for mixes with unsweetened dried fruits, raw or roasted nuts, seeds and dark chocolate,” says Manaker. Eat with Intention. Mindful eating can feel challenging in a world where we’re surrounded by screens and notifications, but paying attention to what you’re eating can make a big difference and prevent overeating. “Savor the flavors and textures instead of eating it mindlessly while working or watching TV,” Manaker says. Watch Your Portions. Instead of eating straight from the bag, measure out a serving size, which Manaker says is usually about ¼ cup. “I recommend preportioning serving sizes in snack-sized plastic bags as soon as you bring it home from the store, so each bag is ready for grab and go,” adds Hooper.Make Your Own. Trail mix is easy to make at home, requires few ingredients and can be customized to the flavors you love, says Hooper.
Healthier Snack Options
Homemade Energy Bites: Made with ingredients like nut butter, whole grains, nuts and dried fruit, these keep you full and are easy to make ahead of time and portion. Get creative with flavors like Apple Pie or Carrot Cake.
Strained (Greek-Style) Yogurt with Nuts and Berries: Snacks that combine protein and fiber or protein and a healthy fat tend to be a good choice, says Sauceda.
Veggies and Guacamole: “Crunchy veggies like carrots, celery or bell peppers paired with guacamole are satisfying and nutrient-packed,” says Manaker.
Veggies with Hummus: Hummus pairs well with plenty of veggies, like baby carrots, cucumbers, bell peppers, snap peas, celery and broccoli.
Air-Popped Popcorn: It’s low in calories, high in fiber and you can season it with spices you love, like this Lime & Parmesan Popcorn.
Fresh Fruit with Nut Butter: “Sliced apples or bananas with a small amount of almond or peanut butter offer natural sweetness and healthy fats,” shares Manaker.
Our Expert Take
Trail mix contains fiber, healthy fats and protein that can make for a quick, nutritious snack. But it can also be high in calories and added sugars, and it’s easy to overeat. While it can fit into a healthy eating pattern, paying attention to the ingredients and portion sizes helps to keep calories and sugar in check. Alternatively, opt for other healthy snack options, like homemade energy balls, air-popped popcorn and fresh fruit with a bit of nut butter.
