Chex Mix vs Trail Mix: Calories and Nutrition Compared (2026)

Trail mix is higher in protein with 13.8 g compared to Chex Mix's 9 g. Chex Mix has fewer calories at 430 compared to 462 in Trail Mix.

Chex Mix and Trail Mix are both popular snack choices, but they differ significantly in their nutritional content. This comparison will highlight their calories, protein, carbs, and more per 100 grams.

What Is the Difference Between Chex Mix and Trail Mix?

Chex Mix is a snack mix made from various cereals, pretzels, and nuts, often seasoned with various flavors. It is known for its crunchy texture and savory taste. Trail mix is a combination of dried fruits, nuts, seeds, and sometimes chocolate or other sweet ingredients. It is often consumed as a high-energy snack during outdoor activities.

Chex Mix vs Trail Mix: Nutrition Side by Side

Below is a side-by-side comparison of Chex Mix and Trail Mix, showcasing their nutritional values.

Nutrient (per 100 g)	Snack mix	Trail mix
Calories	430 kcal	462 kcal
Protein	9 g	13.8 g
Carbs	67 g	44.9 g
Sugar	3 g	25 g
Fat	15 g	29.4 g
Fiber	4 g	5 g
Sodium	900 mg	10 mg

Which Is Better, Chex Mix or Trail Mix?

For weight loss: Chex Mix contains 430 calories, while Trail Mix has 462 calories, making Chex Mix the lower calorie option.

For muscle and protein: Trail Mix has a higher protein content at 13.8 g compared to Chex Mix's 9 g, making it a better choice for protein intake.

For low-carb or low-sugar: Chex Mix has 67 g of carbs and 3 g of sugar, while Trail Mix contains 44.9 g of carbs and 25 g of sugar, making Chex Mix higher in carbs and lower in sugar.

How to Track Chex mix and Trail mix Accurately

It's easy to misjudge portion sizes and macros when snacking, leading to unexpected calorie intake. Nutrola is an AI nutrition tracking app that identifies foods from a photo and returns calories and macros from a database of more than 1.8 million foods. It also supports barcode scanning and voice logging. Nutrola is available from EUR 2.50 per month and shows no ads on any tier.

How We Compiled These Numbers

The numbers provided are rounded reference values for educational purposes and should not be considered medical advice. This comparison is based on per-100g data for both snacks. Values are per 100 g: Chex mix from Open Food Facts (aggregated plain entries), Trail mix from USDA FoodData Central.

Frequently Asked Questions (FAQ)

Which has more protein?

Trail Mix has 13.8 g of protein, while Chex Mix has 9 g of protein.

Which has fewer calories?

Chex Mix has 430 calories, whereas Trail Mix has 462 calories.

What is the fat content in Chex Mix?

Chex Mix contains 15 g of fat per 100 g.

What is the sugar content in Trail Mix?

Trail Mix has 25 g of sugar per 100 g.

How much fiber is in Chex Mix?

Chex Mix contains 4 g of fiber per 100 g.

What is the sodium level in Trail Mix?

Trail Mix has 10 mg of sodium per 100 g.

Key Takeaways

• Chex Mix has 430 calories per 100 g.
• Trail Mix has 462 calories per 100 g.
• Chex Mix contains 9 g of protein.
• Trail Mix contains 13.8 g of protein.
• Chex Mix has 67 g of carbs.
• Trail Mix has 44.9 g of carbs.