Calories in Trail mix with pretzels, cereal, or granola
Generic food Nuts and Seeds
Trail mix with pretzels, cereal, or granola contains 476 kcal per 100 g. A typical serving of 1 cup (140 g) provides about 666 kcal.
Roughly 49% of its calories come from fat, with 40% from carbohydrates and 10% from protein (estimated with general energy factors).
That is less energy than the typical item in nuts and seeds on FoodFactly, where the median is 587 kcal per 100 g across 78 foods.
100 g provides 70% of the Daily Value for copper, 68% of the Daily Value for selenium and 37% of the Daily Value for Vitamin E.
The data comes from the USDA Food and Nutrient Database for Dietary Studies (FNDDS), which calculates values from recipes of the ingredients.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 476 kcal | |
| Total fat C | 27.7 g | 36% |
| Saturated fat C | 3.8 g | 19% |
| Cholesterol C | 0 mg | 0% |
| Sodium C | 414 mg | 18% |
| Total carbohydrates C | 50.6 g | 18% |
| Dietary fiber C | 6 g | 21% |
| Total sugars C | 19.3 g | |
| Protein C | 13.1 g | 26% |
| Vitamin A C | 0 µg | 0% |
| Vitamin C C | 1.2 mg | 1% |
| Vitamin D C | 0 µg | 0% |
| Vitamin E C | 5.5 mg | 37% |
| Vitamin K C | 6.7 µg | 6% |
| Thiamin (B1) C | 0.22 mg | 18% |
| Riboflavin (B2) C | 0.26 mg | 20% |
| Niacin (B3) C | 5.3 mg | 33% |
| Vitamin B6 C | 0.26 mg | 15% |
| Folate (B9) C | 109 µg | 27% |
| Vitamin B12 C | 0 µg | 0% |
| Choline C | 38 mg | 7% |
| Calcium C | 60 mg | 5% |
| Iron C | 3 mg | 17% |
| Magnesium C | 115 mg | 27% |
| Phosphorus C | 319 mg | 26% |
| Potassium C | 479 mg | 10% |
| Zinc C | 2.2 mg | 20% |
| Copper C | 0.63 mg | 70% |
| Selenium C | 37.3 µg | 68% |
% DV: percent of the FDA Daily Value for adults (reference amounts). Letters show how each value was obtained: M measured, C calculated, L label, Z assumed zero, I imputed. Vitamins and minerals not listed were not reported by the source.
Nutritional breakdown
- Protein 10%
- Carbohydrates 40%
- Fat 49%
Approximate share of calories, using general energy factors (4 kcal/g protein and carbohydrate, 9 kcal/g fat, 7 kcal/g alcohol).
Vitamins and minerals, % Daily Value per 100 g
Nutritional insights
- Protein13.1 gin the lowest quarter of nuts and seeds (median 19.3 g)
- Fiber6 gbelow the median for nuts and seeds (median 7.4 g)
- Sugars19.3 gin the top quarter of nuts and seeds (median 4.7 g)
- Fat27.7 gin the lowest quarter of nuts and seeds (median 49.8 g)
- Saturated fat3.8 gin the lowest quarter of nuts and seeds (median 6.8 g)
- Sodium414 mgin the top quarter of nuts and seeds (median 157 mg)
- Protein per 100 kcal2.8 gprotein density, useful for comparing foods with different calorie levels
- Water5.6 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat C | 12.8 g |
|---|---|
| Polyunsaturated fat C | 8.8 g |
Individual fatty acids (19)
| EPA (omega-3, 20:5 n-3) C | 0 g |
|---|---|
| DHA (omega-3, 22:6 n-3) C | 0 g |
| Linoleic acid (omega-6, 18:2) C | 8.5 g |
| SFA 4:0 C | 0.001 g |
| SFA 6:0 C | 0 g |
| SFA 8:0 C | 0.008 g |
| SFA 10:0 C | 0.01 g |
| SFA 12:0 C | 0.048 g |
| SFA 14:0 C | 0.033 g |
| SFA 16:0 C | 2.2 g |
| SFA 18:0 C | 0.92 g |
| MUFA 18:1 C | 12.5 g |
| PUFA 18:3 C | 0.27 g |
| PUFA 20:4 C | 0.006 g |
| MUFA 16:1 C | 0.065 g |
| PUFA 18:4 C | 0 g |
| MUFA 20:1 C | 0.16 g |
| MUFA 22:1 C | 0.012 g |
| PUFA 22:5 n-3 (DPA) C | 0 g |
Carotenoids (6)
| Beta-carotene C | 7 µg |
|---|---|
| Lycopene C | 0 µg |
| Lutein + zeaxanthin C | 39 µg |
| Retinol C | 0 µg |
| Carotene, alpha C | 0 µg |
| Cryptoxanthin, beta C | 0 µg |
Other components (8)
| Water C | 5.6 g |
|---|---|
| Alcohol C | 0 g |
| Caffeine C | 0 mg |
| Theobromine C | 0 mg |
| Folic acid C | 22 µg |
| Folate, food C | 71 µg |
| Vitamin E, added C | 0 mg |
| Vitamin B-12, added C | 0 µg |
Foods with a similar nutritional profile
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Peanut butter and jelly | 432 | 11.2 g | 46.1 g | 25.7 g |
| Trail mix with chocolate | 503 | 11.6 g | 48.3 g | 32.3 g |
| Nuts, walnuts, glazed | 500 | 8.3 g | 47.6 g | 35.7 g |
| Trail mix, NFS | 454 | 10.9 g | 51.1 g | 26.8 g |
| Trail mix with nuts and fruit | 454 | 10.9 g | 51.1 g | 26.8 g |
| Peanut butter and chocolate spread | 498 | 11.7 g | 42.8 g | 34.5 g |
| Almond paste | 458 | 9 g | 47.8 g | 27.7 g |
| Nuts, almond paste | 458 | 9 g | 47.8 g | 27.7 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Frequently asked questions
How many calories are in trail mix with pretzels?
100 g of trail mix with pretzels has 476 kcal. 1 cup (140 g): about 666 kcal. 1 package (50 g): about 238 kcal.
Is trail mix with pretzels high in protein?
Trail mix with pretzels contains 13.1 g of protein per 100 g (26% of the 50 g Daily Value), or 18.3 g in 1 cup (140 g). About 10% of its calories come from protein. Compared with other nuts and seeds, that is in the lowest quarter (median 19.3 g).
How many carbs are in trail mix with pretzels?
Trail mix with pretzels has 50.6 g of total carbohydrates per 100 g, including 6 g of fiber and 19.3 g of sugars.
How much fat is in trail mix with pretzels?
Trail mix with pretzels contains 27.7 g of fat per 100 g, of which 3.8 g is saturated (19% of the Daily Value).
What vitamins and minerals does trail mix with pretzels contain?
Per 100 g, the most notable amounts relative to the Daily Value are copper (70% DV), selenium (68% DV), Vitamin E (37% DV), Niacin (B3) (33% DV) and magnesium (27% DV). The full list is in the vitamins and minerals table above.
How much sodium is in trail mix with pretzels?
100 g contains 414 mg of sodium, 18% of the 2,300 mg Daily Value.
Where does this nutrition data come from?
From USDA FoodData Central: FNDDS (Survey), record dated October 31, 2024. FoodFactly last checked it on November 11, 2026. Each value above shows whether it was measured, calculated or taken from a label.
Source of the nutrition information
- USDA FoodData Central: FNDDS (Survey), record 2707578. License: CC0 1.0 (U.S. public domain). Source record dated October 31, 2024. Imported November 6, 2026.
Last updated: . Data quality score: 100/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.