Homemade trail mix: 4 recipes, the best ingredients and calories

Quick answer: Trail mix is a no-cook snack of nuts, seeds, dried fruit and a few extras such as dark chocolate. A good homemade ratio is about 40% nuts, 25% seeds, 25% dried fruit and 10% extras, which comes out at roughly 500 to 600 calories per 100g, so a 30g handful is about 150 to 180 calories.

Homemade trail mix is one of the best trail foods there is: cheap, no cooking, easy to eat on the move, and, if you build it right, one of the most calorie-dense things you can carry. That last point is what most trail mix guides miss. For a hiker or endurance athlete, taste counts, but so does how many calories a mix delivers per gram, because every gram sits on your back. This guide gives you proper recipes with real calorie figures, and shows you how to build a mix that packs the most calories for its weight. It builds on the principle behind our calorie-dense foods guide and sits alongside our wider hiking and trekking nutrition advice.

Written by James Frost, founder of Flaming Phoenix and the maker of Phoenix Bars. Updated November 2026. Plenty of the hikers and endurance athletes I talk to carry homemade trail mix as their staple snack, and the calorie-per-gram thinking below is how many of them build it.

Why trail mix is such good trail fuel

Trail mix works for three reasons. It needs no cooking or preparation, so it is ready to eat the moment you stop or even while you keep moving. It keeps and travels well, lasting weeks in a sealed bag without refrigeration, so a whole multi-day trip's supply can be bagged before you leave. And it is calorie-dense, because its core ingredients, nuts, seeds and dried fruit, are among the most energy-rich foods you can carry, and much of that energy comes from fat, which delivers around nine calories per gram against four for carbohydrate or protein. That fat is why a small bag of trail mix carries more calories than a much larger volume of most other foods: 100g of a nut-heavy mix is around 550 to 600 calories.

How to build your own trail mix (the ratio that works)

The reliable formula is roughly 40% nuts, 25% seeds, 25% dried fruit and 10% extras, by volume, adjusted to taste. Each part does a job.

Nuts are the foundation, around 40% of the mix, and the main calorie source. Peanuts, cashews, almonds, walnuts, pecans, hazelnuts and macadamias are all good, and macadamias and pecans are the most calorie-dense of the common nuts if pure energy is the priority. Seeds, around 25%, add calories, protein and useful minerals for less bulk. Pumpkin, sunflower, hemp, chia and sesame all work. Dried fruit, around 25%, provides fast-releasing carbohydrate for energy on the move, along with sweetness and variety. Raisins, dried cranberries, chopped dates, apricots, mango and banana chips are all reliable. Banana chips are the most calorie-dense of these, at around 520 calories per 100g, because they are usually fried; raisins and dates sit nearer 300, and dried apricots under 200. Extras, around 10%, are where you add interest and, in some cases, more calories: dark chocolate chips, coconut flakes, a handful of granola, or savoury additions like pretzels or seasoning. Keep these to around a tenth of the mix so the bag stays energy-dense rather than becoming mostly sugar.

For UK shoppers, all of these are easy to buy: most supermarkets sell bags of mixed nuts, mixed seeds and dried fruit, and buying the larger bags rather than small snack packs keeps the cost down considerably.

What are the best trail mix ingredients?

The best trail mix ingredients are the ones that keep well and carry the most calories for their weight: nuts and seeds first, then coconut and dark chocolate, with dried fruit for quick carbohydrate and sweetness. The table compares common choices using typical UK pack values. The figures are approximate and vary by brand and by whether nuts are salted or roasted.

The gap between the top and bottom of the table is the case for keeping fruit as the smaller share: 1,000 calories of macadamias weighs about 135g, while the same calories in dried apricots weighs about 525g. Chocolate melts in a warm pack, so on summer trips swap it for sugar-shelled chocolate sweets or leave it out.

Maximising calories per gram (the part most guides skip)

If your goal is the highest energy for the least pack weight, the mix leans harder on fat. To push the calorie density up, increase the proportion of nuts and seeds (the fat and therefore the calories), favour the most calorie-dense nuts (macadamias, pecans, Brazil nuts) over lighter ones, add coconut flakes and dark chocolate, which are both very calorie-dense, and keep dried fruit as the smaller share, since it is lighter in calories per gram than nuts because it still contains sugar and some residual water rather than fat. As a rough guide, a nut-and-seed-heavy mix lands around 550 to 600 calories per 100g, while a fruit-heavy mix sits nearer 400 to 450 calories per 100g. On a multi-day trip that difference compounds into real weight saved for the same energy carried, which is the whole point of thinking in calories per gram. The same logic underpins our guide to the lightest high-calorie food for backpacking.

Four trail mix recipes with calorie figures

Each of these makes a batch you can split into daily bags. The calorie figures are approximate and depend on your exact ingredients, but they give you a realistic sense of what each mix delivers.

The Classic (GORP). Peanuts, almonds, sunflower seeds, raisins and a handful of dark chocolate chips. The traditional "good old raisins and peanuts," balanced between salty and sweet, and an all-rounder at roughly 500 calories per 100g. A good default if you are not sure where to start.

The High-Calorie Mix. Macadamias, pecans, pumpkin seeds, coconut flakes, chopped dates and dark chocolate. Built for maximum energy per gram, this leans on the most calorie-dense nuts and adds coconut and chocolate, landing around 580 to 600 calories per 100g. This is the one for long or self-supported days: a 200g daily bag is roughly 1,200 calories.

The Tropical. Cashews, banana chips, coconut flakes, dried mango and a few dark chocolate chips. Sweeter and lighter in character, around 480 calories per 100g, and an easy one to keep eating when palate fatigue sets in on longer trips, since the flavour is a change from the usual salty mixes.

The Savoury. Peanuts, walnuts, pumpkin seeds, sesame sticks and a little chilli, cumin and salt. For anyone who tires of sweet food on the trail, a savoury mix around 580 calories per 100g that resets the palate, which helps on multi-day efforts when everything sweet starts to taste the same.

To make any of them: combine the ingredients in a bag or jar, shake to mix, and split into daily portions. Sealed and kept cool, most mixes last around a month.

How much trail mix should you take on a hike?

As a snack alongside proper meals, 100 to 200g a day covers most day hikes. That is roughly 500 to 1,200 calories, depending on how nut-heavy the mix is, eaten a handful at a time every 45 minutes to an hour. On a multi-day trip where trail mix is a main source of calories rather than a top-up, some people carry 300g or more a day, but most find that much loose fat and fibre hard going, so it helps to mix in other foods that give quick carbohydrate. Weigh your daily bags at home: a handful is easy to misjudge.

Practical tips from the trail

A few things worth knowing. Watch perishability, because some ingredients spoil faster than others, and a single item going off can taint the whole bag; on long trips, favour long-keeping ingredients like nuts, seeds and well-dried fruit over anything that might soften or turn. Portion into daily bags rather than carrying one large bag, so you can track how much you are eating and avoid grazing through your whole supply on day one. Mind the salt, because salted nuts and some dried fruits carry a fair amount of sodium, which is often fine or even useful when you are sweating hard, but worth being aware of. And match the mix to the effort: a nut-heavy mix suits a long, hard day, while you can afford a lighter, fruitier one on an easy outing. For how trail mix fits into a full day's eating on longer efforts, see our ultra-endurance and expedition nutrition guide, and for load-carrying specifically, our rucking nutrition page.

When you would rather not make your own

Homemade trail mix is hard to beat for grazing, but it has limits on a serious trip: it takes time to weigh and bag before every outing, and a handful of loose nuts won't stand in for a meal. When you want a meal-sized hit in one bar, or simply do not want to assemble and portion mixes before every trip, a purpose-built bar is the alternative. I make Phoenix Bars, so I am biased, but each one carries up to 557 calories in a compact, 120g bar made with gluten-free oats, up to about 4.6 calories per gram, close to a classic homemade mix, and you can also mix one with water as a high-calorie porridge at camp. Many people carry both: trail mix for grazing on the move, and bars for a bigger hit of compact calories when they need it; our guide to the best energy bars for hiking compares the options. You can see all six flavours on the high calorie bars page.

Frequently asked questions

What is the best homemade trail mix for hiking? A mix built roughly on 40% nuts, 25% seeds, 25% dried fruit and 10% extras, adjusted to taste. For long or self-supported trips where pack weight matters, lean on calorie-dense nuts like macadamias and pecans plus coconut and dark chocolate to push the energy per gram higher. The best mix is the one you still want to eat when you are tired.

How many calories are in homemade trail mix? It depends on the ingredients, but most homemade mixes land between 400 and 600 calories per 100g. Nut-and-seed-heavy mixes sit at the higher end because fat is calorie-dense, while fruit-heavy mixes are lower. For maximum energy per gram, favour nuts, seeds, coconut and chocolate over a high proportion of dried fruit.

Is homemade trail mix better than shop-bought? For most hikers, yes. Making your own lets you control the ingredients, avoid the added sugar and cheap oils common in supermarket mixes, choose the most calorie-dense ingredients for pack efficiency, and keep the cost down by buying larger bags. Shop-bought is fine as a convenient backup.

How long does homemade trail mix last? Sealed in an airtight bag or jar and kept cool, most mixes last around a month, and often longer if you avoid ingredients that soften or spoil quickly. On long trips, nuts, seeds and well-dried fruit keep best. You can also freeze trail mix to extend its life.

What does GORP stand for? GORP is the old name for trail mix and is usually said to stand for good old raisins and peanuts. Those two are still the base of the classic mix above, at roughly 500 calories per 100g once you add seeds and a little chocolate.

What is the most calorie-dense trail mix ingredient? Among common ingredients, macadamia nuts, pecans and Brazil nuts are the most calorie-dense, followed by other nuts, seeds and coconut, all of which are high in fat. Dark chocolate is also very calorie-dense. Dried fruit is lighter in calories per gram, so a mix aiming for maximum energy keeps fruit as the smaller share.

Sources: Regulation (EU) No 1169/2011, Annex XIV, as retained in UK law; typical UK pack labels for the ingredients in the table.