Chex Mix Traditional: Calories, Nutrition Facts, and Health Benefits (2026)

Chex Mix Traditional contains 120 calories per 1/2 cup (30 g), with 3 g of protein and 20 g of carbohydrates. It also provides 1 g of fiber and 1 g of sugar, while containing 3.5 g of fat. This snack has a glycemic index of about 70, indicating a moderate impact on blood sugar levels.

This page provides an overview of the nutritional profile of Chex Mix Traditional, focusing on its content per serving and per 100 g. It also assesses how this snack fits into various dietary goals and compares it to other snack options.

Chex Mix Traditional Nutrition Facts (Per Serving and Per 100 g)

The following table outlines the nutrition facts for Chex Mix Traditional, detailing its macronutrient composition and other relevant information.

Values are for 1/2 cup (30 g).

Nutrient	Per Serving	Per 100 g	% Daily Value (per serving)
Calories	120	400	6%
Protein	3.0 g	10.0 g	6%
Carbohydrates	20.0 g	66.7 g	7%
Fiber	1.0 g	3.3 g	4%
Sugar	1.0 g	3.3 g	-
Fat	3.5 g	11.7 g	5%
Vitamin C	0.0 mg	0.0 mg	0%
Potassium	36 mg	120 mg	1%
Saturated Fat	0.5 g	1.7 g	3%
Sodium	300 mg	1000 mg	13%

About 65% of chex mix traditional calories come from carbohydrates, 10% from protein and 26% from fat.

Chex Mix Traditional by Health Goal

The by-goal ratings section evaluates Chex Mix Traditional against common dietary objectives, helping consumers understand its suitability for different eating plans.

Goal	Rating	Why
Weight loss	Fair	120 calories per serving; calorie-dense at 400 cal per 100 g, so keep portions small
Blood sugar / diabetes	Fair	Glycemic load of about 13 per serving
Immunity	Fair	Not a significant source of immune-supporting nutrients
Digestion	Fair	1 g fiber per serving
Heart health	Fair	High in sodium (300 mg per serving)
Muscle gain	Fair	Low in protein (3 g per serving)

Chex Mix Traditional and Blood Sugar

Glycemic index: 70. Glycemic load: 13 per serving.

Chex Mix Traditional has a glycemic index of about 70 and a glycemic load of around 13 per serving. Eating it with protein, fat or fiber slows the rise.

How Chex Mix Traditional Compares to Other Snacks

In the comparison table, Chex Mix Traditional is assessed alongside other popular snacks to highlight its nutritional standing.

Snack (per 100 g)	Calories	Protein (g)	Fat (g)	Sodium (mg)
Chex Mix Traditional	400	10.0	11.7	1000
Snyder's Pretzel Pieces	433	10.0	10.0	1400
Bugles Original	533	6.7	30.0	1033
Goldfish Baked Crackers	467	10.0	16.7	833

Chex Mix Traditional Myths, Checked

Chex Mix is healthy because it has cereal , Misleading. It is seasoned with oil and salt, so it is high in sodium.

It is lower calorie than chips , Misleading. It is similar; the savings come mainly from a smaller portion.

How to Track Chex Mix Traditional

Snacks are among the easiest foods to underestimate, since the portion people pour is usually bigger than the label serving, so weighing chex mix traditional beats eyeballing the bag. Nutrola identifies food from a photo, barcode or voice entry and returns calories and macros, so you can log chex mix traditional accurately instead of estimating. Nutrola is available from EUR 2.50 per month and shows no ads on any tier.

For related references, see every popular snack ranked by calories, protein and satiety, every chip and snack ranked by calories, and best low-calorie snacks ranked.

Sources

Nutrition values are from the USDA FoodData Central database, shown per serving and per 100 g, rounded. Percent Daily Values use US reference intakes for a 2,000 calorie diet. Glycemic index and load are from published international tables and vary by variety, ripeness and cooking method. This is educational and not medical advice.

Frequently Asked Questions (FAQ)

How many calories are in 1/2 cup of Chex Mix?

A 1/2 cup serving of Chex Mix Traditional contains 120 calories, making it a relatively low-calorie snack option.

Is chex mix traditional good for weight loss?

Chex Mix Traditional can be part of a weight loss plan when consumed in moderation, as it contains 120 calories per serving.

Can people with diabetes eat chex mix traditional?

People with diabetes should be cautious with Chex Mix Traditional due to its glycemic index of about 70, which may impact blood sugar levels.

How much fiber is in chex mix traditional?

Chex Mix Traditional contains 1 g of fiber per 1/2 cup serving, which contributes to daily fiber intake but is relatively low.

Is chex mix traditional high in sugar?

With only 1 g of sugar per serving, Chex Mix Traditional is not considered high in sugar compared to many other snacks.

Is Chex Mix a healthy snack?

Chex Mix Traditional can be enjoyed as a snack, but it is important to consider its sodium content of 300 mg per serving.

Key Takeaways

• Chex Mix Traditional has 120 calories per 1/2 cup (30 g).
• Each serving contains 3 g of protein.
• It provides 20 g of carbohydrates and 1 g of fiber.
• The snack has 3.5 g of fat, including 0.5 g of saturated fat.
• Chex Mix Traditional contains 300 mg of sodium per serving.
• Its glycemic load is approximately 13, indicating a moderate impact on blood sugar.