Frito Lay Nut and Fruit Trail Mix scores 66/100 (Good) on FoodScore. Its high protein and fiber content are positive aspects, though its NOVA 3 classification as a processed food contributes to a penalty.
This Frito Lay product achieves a FoodScore of 66/100, indicating a good nutritional profile.
A notable strength is its protein content at 14.29g per 100g, contributing to satiety.
The product contains 5.36g of saturated fat per 100g, which is a moderate penalty.
As a NOVA 3 processed food, it is less ideal than a whole-food snack alternative.
This trail mix can be a convenient option for a quick energy boost.
Scores +25 points above the snack category average (41/100 across 2903 foods).
Frito Lay Nut and Fruit Trail Mix earns a FoodScore of 66 out of 100, placing it in the 'Good' category. This score reflects a balance of beneficial nutrients and some less favorable aspects. The product receives significant bonuses for its protein content, providing 14.29g per 100g, and its fiber content at 7.11g per 100g, both of which are positive for satiety and digestive health. Additionally, it gains points for micronutrients like magnesium, phosphorus, and riboflavin. However, penalties are applied due to its saturated fat content of 5.36g per 100g. The presence of sugar as an ingredient, along with expeller-pressed sunflower oil, contributes to its classification as a NOVA 3 processed food, incurring a 5-point penalty. While it contains no added sugar according to the nutrition facts, the inclusion of ingredients like raisins and dried cranberries naturally contributes to its sugar profile. Compared to a whole-food snack alternative, such as plain nuts and dried fruit without added sugar or oil, this Frito Lay product is more processed.
Health benefits
What the nutrients in frito lay nut and fruit trail mix 3 ounces actually do for you, grounded in established dietary science.
Supports Satiety and Muscle Health
This Frito Lay trail mix provides 14.29g of protein per 100g, which is a meaningful amount for a snack. Protein is essential for building and repairing tissues, including muscle, and contributes to feelings of fullness, which can help manage appetite. Incorporating protein-rich snacks can be beneficial for individuals looking to maintain muscle mass or feel satisfied between meals.
Contributes to Digestive Health
With 7.11g of fiber per 100g, this product offers a good source of dietary fiber. Fiber is crucial for maintaining a healthy digestive system, promoting regular bowel movements, and supporting gut microbiota. Adequate fiber intake can also help regulate blood sugar levels and contribute to heart health. The combination of nuts and dried fruits naturally provides both soluble and insoluble fibers.
Source of Essential Minerals
The Frito Lay Nut and Fruit Trail Mix contains 114mg of magnesium per 100g, fulfilling 27% of the Daily Value. Magnesium is an essential mineral involved in over 300 biochemical reactions in the body, including muscle and nerve function, blood glucose control, and blood pressure regulation. The nuts in the mix, such as almonds and cashews, are key contributors to this mineral content.
Frito Lay Nut and Fruit Trail Mix scores 66/100 (Good) on FoodScore. Its high protein and fiber content are positive aspects, though its NOVA 3 classification as a processed food contributes to a penalty.
How to eat it
Trail mix is commonly consumed as a convenient, on-the-go snack, often used for quick energy during activities or as a hunger suppressant between meals. A typical portion might be around 1/4 to 1/2 cup, though this product is sold in a 3-ounce bag, which is a larger single serving.
Portion control is key: consider dividing the 3-ounce bag into smaller servings to manage calorie and fat intake.
Pair with a source of fresh fruit or a vegetable to add more micronutrients and increase overall fiber content.
Use as a topping for plain yogurt or oatmeal to add texture, protein, and healthy fats to a meal.
Store in an airtight container in a cool, dry place to maintain freshness and prevent the nuts from going rancid.
Things to keep in mind
This Frito Lay Nut and Fruit Trail Mix contains peanuts, almonds, walnuts, and cashews, which are common allergens. Individuals with tree nut or peanut allergies should avoid this product due to the risk of severe allergic reactions. While the product contains sugar, it is not listed as 'added sugar' in the nutrition facts, suggesting the sugar primarily comes from the dried fruits like raisins and dried cranberries. However, the overall sugar content can still be a consideration for individuals monitoring their sugar intake. The expeller-pressed sunflower oil is a refined oil, which is a factor in its NOVA 3 classification, but it is generally considered safe for consumption.
Frito Lay Nut and Fruit Trail Mix scores 66/100, placing it in the 'Good' category on FoodScore. It offers beneficial protein and fiber, along with some essential minerals. However, it is a NOVA 3 processed food and contains moderate saturated fat, so it's best consumed in moderation as part of a balanced diet rather than as a primary source of nutrition.
How does Frito Lay Nut and Fruit Trail Mix compare to other trail mixes?
Compared to some other trail mixes, such as those from brands like Planters or generic bulk options, this Frito Lay product has a similar nutritional profile. Its strength lies in its protein and fiber content. Consumers should always check the ingredient list for added sugars, specific oils, and sodium levels, as these can vary significantly between brands and impact the overall FoodScore.
What role does 'Expeller-Pressed Sunflower Oil' play in this product?
Expeller-pressed sunflower oil is used in this trail mix primarily as a coating for the dried fruits and nuts, contributing to texture and potentially preventing clumping. While it is a refined oil, expeller pressing is a mechanical extraction method that avoids chemical solvents. Its presence contributes to the product's NOVA 3 classification as a processed food.
What is a recommended portion size for this trail mix?
While the package is 3 ounces, a more typical snack portion for trail mix is often around 1/4 to 1/2 cup, which is roughly 1 to 2 ounces. This smaller portion can help manage calorie and fat intake, as the product is calorie-dense at 535.71 calories per 100g. Adjust your portion based on your individual dietary needs and activity level.
Can this trail mix be part of a weight management plan?
Due to its calorie density (535.71 calories per 100g), this trail mix can be part of a weight management plan if consumed in carefully controlled portions. Its protein and fiber content can contribute to satiety, which may help reduce overall calorie intake. However, overconsumption could easily lead to exceeding calorie goals.