High-Energy Trail Mix
Per 1 serving · 56 g · 5 ingredients
of a 2,000 cal day
- Protein9.1g12% of calories
- Carbs20g27% of calories
- Fat20g60% of calories
- ✓ Low sodium
- ✓ Cholesterol free
At a glance
One serving of High-Energy Trail Mix (56 g) has 277 calories, with 9.1 g of protein, 20 g of carbohydrates and 20 g of fat. Most of its energy comes from fat (60% of calories). It is high in Vitamin E (22% DV), iron (32% DV) and magnesium (38% DV). Keep an eye on saturated fat, which provides 30% of the daily value.
High in
20%+ of the daily value
- Vitamin E22%
- Iron32%
- Magnesium38%
- Phosphorus50%
- Zinc20%
- Copper51%
Good source of
10–19% of the daily value
- Dietary fiber16%
- Riboflavin (B2)10%
- Niacin11%
- Selenium13%
Watch
20%+ of the daily value
- Saturated fat30%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
³⁄₁₆ cup Pepitas
¹⁄₁₆ cup, sliced Almonds
¹⁄₁₆ cup Cranberries
⅓ tbsp Sunflower seed kernels
½ oz Coconut meat
Directions
- 1
Combine pumpkin and squash seed kernels, sliced almonds, sweetened dried cranberries, sunflower seed kernels, and sweetened flaked coconut meat in a large bowl. Toss together well.
- 2
Distribute the mixture evenly into 12 small resealable plastic bags, using 1/2 cup for each.
Vitamins & minerals
Amounts for 1 serving (56 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 0.2 μg | 0% |
| Vitamin C | 0.5 mg | 1% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 3 mg | 22% |
| Vitamin K | 2 μg | 2% |
| Thiamine | 0.1 mg | 7% |
| Riboflavin (B2) | 0.1 mg | 10% |
| Niacin | 2 mg | 11% |
| Vitamin B6 | 0.1 mg | 6% |
| Folate (B9) | 23 μg | 6% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 0.4 mg | 9% |
| Choline | 22 mg | 4% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 35 mg | 4% |
| Iron | 3 mg | 32% |
| Potassium | 310 mg | 7% |
| Magnesium | 159 mg | 38% |
| Phosphorus | 351 mg | 50% |
| Zinc | 2 mg | 20% |
| Copper | 0.5 mg | 51% |
| Manganese | 1 mg | 60% |
| Selenium | 7 μg | 13% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 0.5 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 0.2 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 1 g | — |
| Beta carotene | 2 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.1 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 0 μg | — |
| Fructose | 0 g | — |
| Galactose | 0 g | — |
| Glucose | 0.1 g | — |
| Glutamic acid | 2 g | — |
| Glycine | 1 g | — |
| Histidine | 0.2 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 0.4 g | — |
| Lactose | 0 g | — |
| Leucine | 1 g | — |
| Lycopene | 0 μg | — |
| Lysine | 0.4 g | — |
| Maltose | 0 g | — |
| Methionine | 0.2 g | — |
| Monounsaturated fats | 6 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 7 g | — |
| Proline | 0.4 g | — |
| Retinol | 0 μg | — |
| Serine | 0.5 g | — |
| Starch | 0.4 g | — |
| Sucrose | 6 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.3 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 5 g | — |
| Tryptophan | 0.2 g | — |
| Tyrosine | 0.3 g | — |
| Valine | 0.5 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 277 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 53minWalking (3.5 mph)
- 33minCycling (moderate)
- 23minRunning (6 mph)
- 39minSwimming laps
Common questions
How many calories are in High-Energy Trail Mix?
One serving of High-Energy Trail Mix (1 serving) has 277 calories, which works out to 492 calories per 100 g. That is about 14% of a 2,000-calorie day.
Is High-Energy Trail Mix high in protein?
Not especially. It has 9.1 g of protein per serving, and protein supplies 12% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is High-Energy Trail Mix keto-friendly?
It is hard to fit into a strict keto diet. One serving has 16 g of net carbs and 27% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in High-Energy Trail Mix?
42 mg per serving, which meets the FDA definition of low sodium (140 mg or less).
How much sugar is in High-Energy Trail Mix?
13 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
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