TRADER JOE'S TREK MIX scores 64/100 (Good) on FoodScore, primarily driven by its beneficial fiber and protein content from nuts, balanced against its NOVA 3 classification as a processed snack.
TRADER JOE'S TREK MIX has a FoodScore of 64/100, indicating a good nutritional profile.
It provides 6.7g of fiber and 13.3g of protein per 100g, contributing positively to satiety.
The product is classified as NOVA 3 (processed) due to the addition of sugar to the dried fruits and oils to the nuts.
Compared to a whole-food snack, this mix contains added sugars in its fruit components.
Portion control is important, as a 0.25 cup serving size is relatively small for its calorie density.
Scores +23 points above the snack category average (41/100 across 2903 foods).
Fiber
6.7g
24% of Daily Value
Protein
13.3g
27% of Daily Value
Added sugar
0g
0% of Daily Value
Sodium
50mg
2% of Daily Value
+
What it brings to the table
Fiber (6.7g)+8
Protein (13.3g)+9
Micronutrients (Calcium, Iron, Vitamin A)+6
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What holds it back
Saturated fat (5g)-4
Processed (NOVA 3)-5
Why it scores 64
TRADER JOE'S TREK MIX achieves a FoodScore of 64 out of 100, placing it in the 'Good' category. This score reflects a balance of beneficial nutrients and processing considerations. The product receives positive points for its fiber content, with 6.7g per 100g, and its protein content, at 13.3g per 100g, both primarily from the almonds and cashews. It also benefits from micronutrients like Calcium (10% DV), Iron (13% DV), and Vitamin A (37% DV). However, the score is reduced by its saturated fat content of 5g per 100g. Furthermore, the NOVA 3 classification, indicating a processed food, incurs a penalty. This classification is due to the inclusion of canola oil in the roasted nuts and the addition of sugar to the pineapple, cherries, and cranberries. While the product does not have added sugar in the nuts, the dried fruits contribute to the overall sugar content, although the label declares 0g added sugar per 100g, which is a positive aspect. Compared to a baseline whole-food snack like plain nuts and unsweetened dried fruit, this product contains added oils and sugars in its fruit components, making it a more processed option.
Health benefits
What the nutrients in trader joe's, trek mix actually do for you, grounded in established dietary science.
Supports Satiety and Digestion
TRADER JOE'S TREK MIX offers a notable amount of dietary fiber, with 6.7g per 100g, and 13.3g of protein. These nutrients are crucial for promoting feelings of fullness and can aid in healthy digestion. The fiber primarily comes from the nuts and dried fruits, while the protein is largely from the almonds and cashews. Incorporating snacks with both fiber and protein can help manage hunger between meals and contribute to overall digestive wellness.
Source of Essential Minerals
This trek mix provides several essential minerals, including 10% DV for calcium and 13% DV for iron per 100g. Calcium is vital for bone health and muscle function, while iron is critical for oxygen transport and energy production. The nuts in the mix are natural sources of these micronutrients, making this snack a convenient way to contribute to your daily intake of these important minerals.
Provides Healthy Fats
The almonds and cashews in TRADER JOE'S TREK MIX contribute a significant amount of healthy monounsaturated and polyunsaturated fats. These fats are important for various bodily functions, including hormone production and nutrient absorption. While the product contains 5g of saturated fat per 100g, the majority of its 33.3g total fat comes from beneficial unsaturated sources, which are recognized for their role in supporting cardiovascular health.
TRADER JOE'S TREK MIX scores 64/100 (Good) on FoodScore, primarily driven by its beneficial fiber and protein content from nuts, balanced against its NOVA 3 classification as a processed snack.
How to eat it
Trek mix is commonly consumed as a convenient snack, often on-the-go or as a quick energy boost. A typical portion is 0.25 cup, which can be easily overconsumed due to its calorie density. It's best enjoyed as a planned snack rather than continuous grazing.
Pair with a source of lean protein like plain Greek yogurt or cottage cheese to enhance satiety and create a more balanced mini-meal.
Measure out a single serving (0.25 cup) into a small container to prevent overeating, especially when snacking directly from the bag.
Use as a topping for oatmeal or a small salad to add texture, healthy fats, and fiber, integrating it into a larger meal.
Consider making your own trek mix with unsalted nuts and unsweetened dried fruits to control added sugars and sodium.
Things to keep in mind
Individuals with tree nut allergies (almonds, cashews) should avoid TRADER JOE'S TREK MIX, as these are primary ingredients. The product contains added sugar in the dried fruits (pineapple, cherries, cranberries), which may be a consideration for individuals monitoring their sugar intake, such as those with diabetes. While the label declares 0g added sugar per 100g, the presence of 'sugar' in the ingredient list for the fruits indicates that these components are sweetened. The use of canola oil in roasting the nuts is generally considered safe, but some individuals prefer to limit processed oils. Overall, the product is generally safe for most populations when consumed in moderation, with the primary caution being the allergen content.
TRADER JOE'S TREK MIX scores 64/100, placing it in the 'Good' category on FoodScore. It offers beneficial fiber and protein from nuts, along with some essential minerals. However, it is a processed food (NOVA 3) due to added oils and sugars in the dried fruit components, so moderation is key.
How does TRADER JOE'S TREK MIX compare to other snack mixes?
Compared to a generic trail mix that might include chocolate or candy pieces, TRADER JOE'S TREK MIX is a more nutrient-dense option due to its higher nut and fruit content. However, compared to a brand like Planters Mixed Nuts, this product includes sweetened dried fruits, which increases its sugar content, even if the 'added sugar' is declared as 0g per 100g due to specific labeling rules for sweetened fruit.
What is the role of 'sugar' in the ingredient list for the fruits?
The ingredient list specifies 'PINEAPPLE (PINEAPPLE, SUGAR)', 'CHERRIES (CHERRIES, SUGAR, SUNFLOWER OIL)', and 'CRANBERRIES (CRANBERRIES, SUGAR, SUNFLOWER OIL)'. This indicates that sugar has been added to these fruits during their processing to enhance flavor and preservation. While the nutrition label may show 0g 'added sugar' per 100g, this refers to specific regulatory definitions and doesn't mean the product is free of all added sugars from its components.
What is a recommended portion size for TRADER JOE'S TREK MIX?
The recommended serving size for TRADER JOE'S TREK MIX is 0.25 cup. This portion provides a balance of calories and nutrients without being excessive. Due to its calorie density (500 calories per 100g), it's important to adhere to the suggested serving size to manage overall caloric intake.
Can TRADER JOE'S TREK MIX be part of a weight management diet?
Yes, TRADER JOE'S TREK MIX can be included in a weight management diet when consumed in moderation and within the recommended serving size. Its fiber and protein content can contribute to satiety, which is helpful for managing hunger. However, its calorie density means that overconsumption could easily lead to exceeding calorie goals.