Trail mix is one of the easiest snacks to customize, yet its fiber content swings wildly depending on what you toss in. This trail fiber per 100g calculator lets you build a simple ingredient list — nuts, seeds, dried fruit, chocolate or coconut — and instantly see how much fiber your blend provides per 100 grams. It also estimates fiber per serving and per batch, so you can compare homemade mixes with store-bought options and adjust ratios to hit your daily target.
Meal-prepping for a hike, tracking daily fiber, or just curious about your favorite snack? This nutrition tool answers in grams. Pick ingredients from the dropdowns, type in gram weights, and press Calculate. A clean breakdown shows exactly how each ingredient contributes to the total.
🥜 Trail Mix Fiber Per 100g
Add up to six trail-mix ingredients, enter the weight of each in grams, and instantly get the fiber content of your blend per 100g, per serving, and for the whole batch. Fiber values in the dropdowns are grams per 100g (USDA averages).
🧮 How each ingredient adds up
How to Use This Tool
Enter the weight of each ingredient you plan to include (in grams), then pick the matching ingredient from the dropdown beside it. Leave any rows you don’t need blank. Adjust the serving size if your handful isn’t 30 g, then press Calculate fiber. The results show fiber per 100 g, per serving, per whole batch, plus how many servings the batch makes and what one serving contributes toward the daily fiber value.
Tip: Weights are assumed to be in grams. If your recipe uses ounces, convert first (1 oz = 28.35 g) or weigh the mix with a kitchen scale.
The Math Behind It
Each ingredient’s fiber contribution is its weight multiplied by its fiber density:
fiber (g) = weight (g) × fiber per 100 g ÷ 100
Add up all contributions, divide by the total batch weight, and multiply by 100 to get grams of fiber per 100 g of trail mix. The per-serving value is simply the per-100 g number scaled to your serving size. Fiber figures in the dropdowns are representative averages from the USDA FoodData Central database; real products vary slightly by brand, variety, and processing.
Worked Example
Mix 40 g almonds, 20 g raisins, and 10 g dark chocolate chips. Almonds give 40 × 0.125 = 5.0 g fiber; raisins give 20 × 0.037 = 0.74 g; chocolate gives 10 × 0.070 = 0.70 g. Total fiber = 6.44 g in 70 g of mix, which works out to 9.2 g per 100 g — about 2.8 g in a 30 g serving.
Reference Table
Common trail-mix ingredients and their approximate fiber content per 100 g:
| Ingredient | Fiber (g / 100 g) |
|---|---|
| Almonds | 12.5 |
| Peanuts | 8.5 |
| Walnuts | 6.7 |
| Cashews | 3.3 |
| Pumpkin seeds | 6.5 |
| Sunflower seeds | 8.6 |
| Raisins | 3.7 |
| Dried cranberries | 5.3 |
| Dried apricots | 7.5 |
| Dark chocolate chips | 7.0 |
Pro Tips
- Lead with almonds, sunflower seeds, or pumpkin seeds — they give the biggest fiber boost per gram.
- Dried fruit adds sweetness and modest fiber, but also concentrated sugar; keep it to about a third of the mix.
- Compare your blend with store-bought trail mixes by checking the nutrition label — many “energy” mixes are heavier on chocolate and lighter on fiber.
- The FDA sets the daily value for fiber at 28 g per day for a 2,000-calorie diet; a 30 g serving of a high-fiber mix covers roughly 10% of that.
Frequently Asked Questions
How accurate are the fiber values? They are USDA averages for raw, unroasted ingredients. Roasted nuts, chocolate content, and specific brands can shift the numbers by a gram or two per 100 g.
Can I add an ingredient that isn’t in the list? Pick the closest match — for example, pecans (9.6 g/100 g) for walnuts — or check dietary fiber references and estimate manually.
Why does per-100 g fiber change when I change the amounts? Because per-100 g is a weighted average: ingredients with more fiber pull the number up when they make up a larger share of the batch.