10 Best Healthy Trail Mixes of 2024 (Registered Dietitian-Reviewed)

The most common types of nuts and seeds in trail mixes are almonds, cashews, peanuts, walnuts, pecans, sunflower seeds, and pumpkin seeds. No matter what nut or seed it is, it's a good idea to choose roasted and unglazed nuts and seeds to avoid added oils and sugars.

Nuts are high in monounsaturated fats, omega-3s, and omega-6s, whereas seeds are high in fiber, protein, calcium, magnesium, and zinc. 

However, if you have nut allergies you'll want to stick with a trail mix that only contains seeds or doesn't contain the nuts you're allergic to. It's also important to read the labels to see if nut-free trail mixes were processed in facilities where exposure to nuts is possible. 

Many studies have found that eating nuts and seeds regularly can help control cholesterol levels, reduce inflammation, and improve blood pressure. This means they help reduce the risk of getting cardiovascular disease and diabetes.

Trail mix often contains a combination of dried fruits and other sweet ingredients along with protein-rich ingredients like nuts and seeds. While these fruits are great for a quick burst of energy while doing intense activities like hiking or exercising, you'll want to watch your intake if your everyday life isn't as active.

It would be ideal to choose a mix with little to no added sugar. Many of our options include 5 grams or less added sugar, so you could use that as a benchmark. If it's difficult to find that type of trail mix, we recommended picking one made with cane sugar instead of white sugar as it's less processed.

Most natural dried fruits are considered healthy because they're rich in fiber, vitamins, and minerals. However, if they contain too much added sugar, it takes away from the health factor. Opt for fruits that are dried without added sugar when possible.

If you have diabetes, it's a good idea to moderate your intake of bananas, mangoes, and pineapples. Ideally, these should be combined with a source of protein or healthy fats to help slow blood sugar spikes. Keep track of the other carbohydrate sources you're consuming throughout your day to prevent eating too much at once. When in doubt, consult your physician!

If you think the flavor of nuts, seeds, and fruits is too plain, you may want to consider chocolate bites or cacao nibs to add a different taste and texture to your trail mix. Dark chocolate is a healthier option than milk chocolate because it contains less sugar. Try to stay away from candy-coated chocolate, like M&M's, because they're packed with sugar. 

Most trail mixes contain oils; however, it's better to stay away from partially hydrogenated oil. This oil is made by adding hydrogen to vegetable oils to increase the shelf life.

Partially hydrogenated oil is high in trans fat, which can increase LDL (bad) cholesterol and decrease HDL (good) cholesterol levels. This could eventually lead to the risk of heart disease, type 2 diabetes, and stroke in serious cases. 

Healthier trail mixes contain nuts roasted with more heart-healthy oils like extra virgin olive and avocado varieties. Oils that are better for you contain monounsaturated and polyunsaturated fats. Unsaturated fats are thought to help decrease LDL cholesterol levels.  

The recommended added sugar intake per day is 36 grams for men and 25 grams for women. However, American adults consume approximately 77 grams of sugar per day, which is three times more than the recommendation. If you choose a trail mix with added sugar or sweetener, try to follow the suggested serving size to avoid excessive sugar consumption.

In general, trail mixes with dried fruits or added sugar contain about 10 to 15 grams of sugar per serving, whereas products without dried fruits have only seven to eight grams. Some might contain sources of sugar like honey or maple syrup.

Honey can be a good source of antioxidants, but only if it's raw honey. Maple syrup also contains antioxidants, but both honey and maple syrup are still primarily sources of sugar, and are better avoided. If sugar is your main concern, it's a good idea to choose products that contain mainly natural mixed nuts since these are often low in sugar.

Also, check the nutrition label to see if the sodium content per serving is below 300 milligrams. You can also look at the list of ingredients to see if items like sea salt are there. While you can expect trail mixes to contain some sodium, it's better to get the majority of your flavor from lower-sodium seasonings. 

Hidden sources of fat can also be an issue in trail mixes. For most adults, about 25 to 35 percent of your daily calories should come from fat. Nuts, seeds and chocolate pieces can be high in fat. Try to stick to the serving size and make sure the fat grams per serving represent 25 to 35 percent of the calories per serving. 

Instead of artificial ingredients and fillers, you want a trail mix with a good balance of protein, fiber, and healthy fats. Many people use trail mix to refuel and maintain energy levels while hiking or exercising outdoors. Protein not only helps muscle growth but also helps muscles repair themselves after strenuous activities. 

Besides keeping you full, fiber aids with digestion. Fiber can also help control blood sugar levels and lower cholesterol. Healthy fats can lower your risk of heart disease and stroke, keep your blood pressure in check, and lower triglycerides. Trail mixes that contain protein, fiber, and healthy fats are more nutrient-dense, meaning your body will get more use out of those calories.  

You can follow the suggested serving size on the trail mix's package, but more fiber will make you feel satiated and additional protein will help with muscle growth and immune health.