• Nuts and seeds are the healthiest trail mix ingredients because they provide protein, fiber, healthy fats, and nutrients such as magnesium and vitamin E.
• These ingredients can support fullness, blood sugar control, heart health, and gut health when eaten as part of a balanced diet.
• For a healthier trail mix, choose options centered on nuts and seeds with minimal added sugar and sodium.

Trail mix is a go-to snack choice for busy people. However, while trail mix is often marketed as healthy,  not all mixes are created equal. Some trail mix ingredients consistently stand out for their nutrient profile, potential health benefits, and their ability to keep you satiated between meals, which is why they’re often recommended by dietitians. Here’s the best trail mix ingredient for your health.

The Best Trail Mix Ingredient for Your Health

When it comes to trail mix ingredients, nuts and seeds are a consistent favorite among healthcare providers, like registered dietitians. Here's why.

A Source of Protein and Fiber

Unlike other popular ingredients, like dried fruit, coconut, and chocolate, nuts and seeds offer both protein and fiber, which help keep you full after eating. 

Protein and fiber slow digestion and stimulate the release of satiety hormones, like peptide YY (PYY) and glucagon-like peptide 1 (GLP-1), which signal to your brain that you’ve had enough to eat, making it easier to control your calorie intake.

Protein and fiber also slow the release of sugar into your bloodstream, helping to promote blood sugar regulation and healthier short- and long-term blood sugar levels.

Pumpkin seeds, hemp seeds, and peanuts provide good sources of protein, while chia seeds, flaxseeds, and pumpkin seeds are among the highest in fiber. 

High in Vitamins and Minerals

In addition to protein and fiber, nuts and seeds provide important vitamins and minerals, like magnesium and vitamin E.

Pumpkin seeds are a popular trail mix ingredient, packed with magnesium. Magnesium is a mineral that plays critical roles in health, including regulating blood sugar and blood pressure, supporting nerve function, and maintaining bone health. Pumpkin seeds are also high in plant-based protein, providing 8.45 grams per ounce.

Almonds are an excellent source of vitamin E, providing 7.26 milligrams or 48% of the DV per ounce.

Vitamin E functions as an antioxidant, protecting cells from oxidative damage, and also supports the immune response.

Packed with Healthy Fats

Nuts and seeds also provide healthy unsaturated fats. Walnuts are amongst the best sources of a-linolenic acid (ALA), an omega-3 fat.

ALA has powerful anti-inflammatory effects and may help support heart health. In fact, studies show that eating more ALA-rich foods, like walnuts, may help lower the risk of heart disease.

Why Dietitians Love It for Snacking

Nuts and seeds are among the healthiest snack foods you can eat. They provide filling protein and fiber and are a good source of vitamins, minerals, and healthy fats. 

Studies show that eating more nuts and seeds may help reduce the risk of heart disease, including coronary heart disease, the most common type in the United States. A 2022 review found that daily consumption of 28 grams of nuts may lower the risk of heart disease by up to 21% compared with not eating nuts.

The fiber found in nuts and seeds can also support gut health by stimulating the growth of beneficial bacteria and supporting regular bowel movements. 

In addition to benefiting overall health, nuts and seeds are among the most versatile and convenient snack foods you can eat. Not only are they shelf-stable, but they pair well with sweet and savory ingredients, making them an excellent option for homemade trail mix. 

How to Build a Healthier Trail Mix

If you’re shopping for premade trail mix, there are a few ways to narrow down your options to the healthiest ones:

• Watch out for added sugar: Some trail mix products are high in added sugar from ingredients like sugar-coated fruit, candy, and honey-roasted nuts. When possible, choose trail mix with no added sugar, or products with less than 4 grams (1 teaspoon) of added sugar per serving. 
• Choose nut and seed-based trail mix: Choose a trail mix made with a blend of nuts and seeds, like almonds, pumpkin seeds, and walnuts.
• Opt for a low-sodium option: Trail mix can be high in added salt. To keep your salt intake to a healthy level, choose a trail mix that contains 140 milligrams of sodium or less per serving. 

If you’re making your own trail mix at home, follow these guidelines to ensure a healthy and balanced snack:

• Use a base of unsalted or lightly salted nuts and seeds to provide filling protein and fiber as well as a crunchy texture.
• Add unsweetened dried fruit, like raisins, dried cherries, coconut, or mango, for natural sweetness.
• If using chocolate chips or other sweet ingredients, add them in small amounts to keep calorie and added sugar levels in check. 

When enjoying any type of trail mix, make sure you eat it in recommended portion sizes as trail mix is naturally high in calories and fat. 

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Kristina Dawson