Trail mix can be a good source of protein, but it depends on the specific ingredients. Some trail mixes are higher in protein than others.
What is trail mix?
Trail mix is a snack made up of a combination of nuts, seeds, dried fruit, and sometimes chocolate. There is no single recipe for trail mix – ingredients vary widely between different versions.
Common ingredients in trail mix include:
- Nuts (almonds, cashews, walnuts, peanuts, pecans)
- Seeds (pumpkin, sunflower)
- Dried fruit (raisins, cranberries, apricots, banana chips)
- Chocolate (chocolate chips or M&Ms)
- Granola
- Coconut flakes
The protein content of trail mix depends on the specific nuts, seeds, and other ingredients used.
Protein content of common trail mix ingredients
Here is the protein content for 1 ounce (28g) of some common trail mix ingredients:
| Ingredient | Protein (grams) |
|---|---|
| Almonds | 6 |
| Cashews | 5 |
| Peanuts | 7 |
| Pecans | 3 |
| Walnuts | 4 |
| Pumpkin seeds | 5 |
| Sunflower seeds | 6 |
| Dried cranberries | 1 |
| Raisins | 1 |
As you can see, nuts and seeds contain the most protein compared to dried fruits.
Protein content of trail mix brands
Looking at some popular pre-made trail mix brands, the protein per serving ranges from:
- Nature Valley Trail Mix Bars: 3-7g protein per bar
- Kind Trail Mix Bars: 5-6g protein per bar
- GORP Original Trail Mix: 9g protein per 2 ounce serving
- Bulk Barn Yogurt, Nut & Dried Fruit Trail Mix: 8g protein per 1/4 cup
- Quaker Chewy Granola Bars with Nuts: 3-5g protein per bar
The protein content varies based on the specific nut/seed/fruit composition. Trail mixes with a higher nut and seed content tend to be higher in protein.
How much protein do you need?
The amount of protein a person needs per day depends on many factors including age, gender, activity level and health goals. Here are some general protein intake recommendations:
- Women: 46g protein per day
- Men: 56g protein per day
- Athletes/bodybuilders: 0.5-0.9 g per pound of bodyweight
- Seniors: Higher end of range – around 56-66g per day
Based on these recommendations, trail mix would provide a moderate source of protein in your diet, but likely would not meet your full protein needs for the day.
Ways to boost trail mix protein
To increase the protein content of your homemade trail mix, you could:
- Use more nuts/seeds vs. fruit
- Choose nuts/seeds with higher protein like peanuts, almonds, pumpkin seeds
- Add roasted soy nuts or edamame
- Include protein powder like whey or pea protein
- Pair trail mix with a protein food like Greek yogurt or cottage cheese
Conclusion
Trail mix can range in protein content depending on the specific ingredients. While trail mix alone won’t meet all your protein needs, it can be a nutritious high protein snack when made with a high ratio of nuts and seeds.