10 Best Healthy Trail Mixes in 2022 (Chef-Reviewed)

Check out our favorite healthy trail mixes to see if one matches your tastes and dietary preferences. We made our choices based on the points listed in the buying guide below, as well as reviewer comments when available.

*Please note that these products were chosen after extensive research by mybest writers. The choices are not necessarily affiliated with or recommended by Rachel Binkley.

When it comes to healthy trail mixes, you need to pay more attention to the nutrition facts and ingredients. It's also important to choose the right types of sugars and sweeteners. 

Not all ingredients are created equal! Some are nutrient-dense, while others are packed with sugar and trans fat. 

The most common types of nuts and seeds in trail mixes are almonds, cashews, peanuts, walnuts, pecans, sunflower seeds, and pumpkin seeds. 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. 

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.

If you think the flavor of nuts and seeds 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. 

When it comes to granola and dried fruits, you should pay attention to the type of sugar used. Although natural dried fruits and granola are nutritious, they're often loaded with added fats and sugars. 

It would be ideal to choose a product with no added sugar, especially if you have diabetes. If it's difficult to find that type of trail mix, we recommended picking one made with cane sugar instead of white sugar.

Most natural dried fruits are considered healthy because they're rich in fiber, vitamins, and minerals. If you're worried about carbs and sugar, it's better to choose trail mixes that are made without granola and dried fruits.

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 spike. Keep track of the other carbohydrate sources you're consuming throughout your day to prevent eating too much at once.

Trail mixes are often naturally sweet due to dried fruits. But, sometimes you want a little extra sweetness. Choosing the right sugars and sweeteners is important for healthy trail mixes. Natural sugars are better options than white sugar or high-fructose corn syrup. Look for honey, coconut sugar, cane sugar, or pure maple syrup.

Brown sugars contain minerals like calcium, iron, magnesium, while white sugars lack all of these. High-fructose corn syrup is an artificial sugar that contains higher calories and more fructose than regular sugars, which can increase the risk of obesity and diabetes.

If you choose a trail mix with added sugar or sweetener, try to follow the suggested serving size to avoid excessive sugar consumption. 

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. 

Many trail mixes contain a sweet and salty combination of nuts, seeds, and dried fruits. However, some products offer different flavors like yogurt, chocolate, jerky, and spicy snacks.

When it comes to healthy trail mixes, natural flavors are your safest option to avoid high sodium and sugar levels. This doesn't mean all flavored trail mixes are bad, but it depends on the ingredients.

Yogurt-covered snacks may sound healthy. However, many of them are made with sugar and palm oil, which are ingredients you should avoid. Instead, choose one that is made with probiotic yogurt or Greek yogurt for extra nutrition.

If you want jerky, try to avoid teriyaki or sweet flavors. These are often made with a lot of sugar. If you're trying to cut back on added sugars, black pepper-flavored jerky can be a great alternative.

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.

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. 

If sugar is your main concern, it's a good idea to choose products that contain only natural mixed nuts since these are often low in sugar.

When it comes to the recommended calories and carbohydrates, it depends on your body size and activity level. Each serving of trail mix contains approximately 120 to 190 calories and 10 to 17 grams of carbs. If you are concerned about how many calories or grams of carbohydrates you should be consuming, it's helpful to work with a dietitian.

Trail mixes are a high-calorie snack, so it's a good idea to choose a product that contains low sugar and carbohydrates. Also, make sure to follow the suggested serving size to avoid overeating. 

Snacking isn't a bad habit as long as you pick healthy options. These nutritious snacks come in handy packaging that suits your busy lifestyle!

Author: Apinya Masuda 

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