How many calories are in Chex Mix?
A 1-cup serving of Chex Mix weighs 60 g and carries 250 calories. Per 100 g the mix runs 417 calories, which puts it among the denser things people eat by the handful. The calories in Chex Mix are carb-and-salt calories, not fat calories: 43.3 g of carbohydrate a cup against 6.2 g of fat.
You'd need to walk about 50 minutes to burn the 250 calories in a 1-cup (60 g) serving.
How long does it take to burn off Chex mix?
A 1-cup (60 g) serving is 250 kcal. Enter your weight and the amount you ate to see how long it takes you to burn that off:
lb
| Activity | Time to burn 250 kcal |
|---|---|
| Walking, brisk | 50 min |
| Cycling, moderate | 31 min |
| Swimming, moderate | 36 min |
| Jogging | 29 min |
| Weight training, moderate | 56 min |
Times are for a 155 lb adult at a steady pace; change the weight to see yours. The amount is set to the portion in the text (60 g); change it to what you actually ate. BodyPal works this out from your steps automatically.
On this page
- Chex Mix quick facts
- Cups, ounces and snack bags
- Bag sizes and the 100-calorie pack
- Sodium is the row to watch
- How does Chex Mix compare?
- Most popular Chex Mix products
- Chex Mix FAQs
Chex Mix quick facts
The row used on this page is FNDDS 2708291, "Snack mix, plain (Chex Mix)". It is the only USDA record for the finished mix itself, and it describes exactly what comes out of the bag: cereal squares, pretzels, chips and crackers already tossed in seasoning. Every other close record in the database is a pretzel, which is a component of the mix rather than the mix.
That matters for the numbers. A plain pretzel record has no butter, no nuts and no seasoning coating, so it lands lower on fat and higher on carbohydrate than the blend. Use the mix row when a bowl is in front of you and the pretzel rows only for comparison.
| Nutrient | Per 100 g | Per 1 cup (60 g) | % Daily Value |
|---|---|---|---|
| Calories | 417 | 250 | — |
| Total fat | 10.34 g | 6.2 g | 8% |
| Saturated fat | 1.91 g | 1.1 g | 6% |
| Carbohydrate | 72.2 g | 43.3 g | 16% |
| Dietary fiber | 4.6 g | 2.8 g | 10% |
| Total sugars | 7.98 g | 4.8 g | — |
| Protein | 8.74 g | 5.2 g | 10% |
| Sodium | 707 mg | 424 mg | 18% |
% Daily Value is based on a 2,000-calorie diet.
Verified nutrition data
Numbers on this page come from USDA FoodData Central, the U.S. Department of Agriculture’s food composition database, and from manufacturer labels where a branded product is named. Last verified September 2026. How we verify our data →
Two lines you would see on a package are missing here. FNDDS does not publish added sugars or trans fat for mixed snacks, so those rows are left out instead of guessed at. The record does carry cholesterol and potassium: 1 mg and 141 mg per 100 g, which comes to 1 mg and 85 mg in a cup, or 0% and 2% of their Daily Values.
One number is worth sitting with before you scroll. A cup of Chex Mix has 2.8 g of fiber, 10% of the FDA Daily Value of 28 g. Very few salty snacks put that on the label, and it comes from the whole-grain cereal squares rather than the pretzels.
Cups, ounces and snack bags
| Serving | Weight | Calories |
|---|---|---|
| 1 oz handful | 28.35 g | 118 kcal |
| One small snack bag | 28 g | 117 kcal |
| One cup | 60 g | 250 kcal |
| One large single-serve bag | 85 g | 354 kcal |
| Per 100 g | 100 g | 417 kcal |
The cup is the USDA household measure and the one to log if you poured from a party bowl. The ounce and the per-100-g line are our own arithmetic from the USDA 100 g figure, not USDA servings, which is why an ounce (28.35 g) and a 28 g snack bag differ by a single calorie.
Here is the trap, and it is not the cup. A cup of Chex Mix sounds like a lot and weighs only 60 g, because the mix is mostly air-puffed squares and hollow pretzels. A large single-serve bag weighs 85 g, so it holds about 1.4 cups and 354 calories. People who measure a cup at home and then buy a bag at a gas station are logging the same snack two very different ways.
The mix is also easy to underweigh by eye. At 417 calories per 100 g it is denser than most things poured into a bowl, and a casual double handful clears an ounce and a half without looking like much.
Bag sizes and the 100-calorie pack
| Version | Per 100 g | Typical portion | Calories | Sodium |
|---|---|---|---|---|
| Chex Mix, one cup | 417 kcal | 60 g | 250 kcal | 424 mg |
| Small snack bag | 417 kcal | 28 g | 117 kcal | 198 mg |
| Medium snack bag | 417 kcal | 57 g | 238 kcal | 403 mg |
| Large single-serve bag | 417 kcal | 85 g | 354 kcal | 601 mg |
| 100-calorie pack | 417 kcal | 20 g | 83 kcal | 141 mg |
All five rows come from the same USDA record scaled to the pack weight, which is our own arithmetic from the 100 g figure rather than a set of separate USDA servings. That is the honest way to read them, and it explains a small mismatch worth knowing about: a 20 g portion of USDA's plain mix comes to 83 calories, not 100, so packs sold at 100 calories are using a slightly richer recipe than the FNDDS average.
The medium bag is the quiet one. At 57 g it is nearly a full cup and 238 calories, close enough to the cup that most people never notice they ate one.
Homemade "traditional" Chex Mix, the kind baked with butter and Worcestershire sauce and loaded with mixed nuts, is not in the USDA index at all. Expect it to land higher than 417 calories per 100 g because of the butter and the nuts, but there is no published record to put a number on, so this page does not invent one.
Sodium is the row to watch
Calories are the headline, sodium is the story. A cup delivers 424 mg, 18% of the 2,300 mg Daily Value. A large 85 g bag delivers 601 mg, or 26% - roughly a quarter teaspoon of table salt from a single snack, before lunch or dinner has been counted.
Put that next to the fat row and the picture flips from what most people assume. Fat in a cup is 6.2 g, only 8% of its Daily Value, and saturated fat is 1.1 g, 6%. Chex Mix is a carbohydrate-and-salt snack, not a greasy one. The CDC's sodium guidance and the Dietary Guidelines for Americans both put the daily ceiling at 2,300 mg, and most Americans are already over it before snacks enter the picture.
The practical move is portion, not substitution. Pour a cup into a bowl and the sodium stays under a fifth of the day. Eat straight from a large bag and a quarter of the day's sodium is gone in ten minutes. If you are watching sodium closely, the small 28 g bag at 198 mg is the version that fits a normal day.
How does Chex Mix compare?
| Snack | Per 100 g | US serving | Calories |
|---|---|---|---|
| Chex Mix, plain | 417 kcal | 1 oz, 28.35 g | 118 kcal |
| Hard pretzels, plain salted | 384 kcal | 1 oz, 28.35 g | 109 kcal |
| Hard pretzels, flavored | 388 kcal | 1 oz, 28.35 g | 110 kcal |
| Hard pretzels, yogurt coated | 438 kcal | 1 oz, 28.35 g | 124 kcal |
Our take: ounce for ounce the differences here are small enough to ignore, and only the yogurt-coated pretzels beat Chex Mix for calories, at 124 against 118. Plain salted pretzels are the lightest of the four at 109 calories an ounce and carry more protein per 100 g, 10.04 g against 8.74 g, so they win a straight swap by a nose. The mix earns its place a different way: 4.6 g of fiber per 100 g from the cereal squares, a figure the pretzel rows on this page do not carry at all. For weight loss, measure the mix into a cup and it costs 250 calories. For staying full between meals, the fiber in the mix does more work than the extra gram of pretzel protein.
Most popular Chex Mix products in the United States
Ranked by how widely each product appears among foods sold in the United States, from the BodyPal food database of over 3.3 million products. Calories are the figures printed on each Nutrition Facts label, checked against USDA FoodData Central.
| Product | Calories (per 100 g) |
|---|---|
| Chex Mix Traditional Snack Mix | 428 cal |
| Chex Mix Bold Party Blend Snack Mix | 419 cal |
| Chex Mix Savory Honey BBQ Snack Mix | 432 cal |
| Chex Mix Savory White Cheddar Snack Mix | 433 cal |
| Chex Mix Cheddar Snack Mix | 429 cal |
| Chex Mix Honey Nut Snack Mix | 449 cal |
Brand popularity: BodyPal food database. Nutrition: manufacturer labels / USDA FoodData Central.
Chex Mix FAQs
How many calories are in a cup of Chex Mix?
A 1-cup serving weighs 60 g and carries 250 calories, since the mix runs 417 calories per 100 g. That cup also brings 43.3 g of carbohydrate, 6.2 g of fat and 424 mg of sodium, which is 18% of the FDA Daily Value on a 2,000-calorie day.
How many calories are in a bag of Chex Mix?
A small 28 g bag is 117 calories, a 57 g medium bag 238, and a large 85 g single-serve bag 354. The large one is the trap: 85 g is about 1.4 cups of mix and 601 mg of sodium, 26% of the Daily Value, from a single snack.
How much sodium is in Chex Mix?
707 mg per 100 g, which works out to 424 mg in a 1-cup serving and 601 mg in a large 85 g bag. The cup is 18% of the 2,300 mg Daily Value and the big bag 26%. That bag is roughly a quarter teaspoon of table salt.
What is a serving size of Chex Mix?
One cup, 60 g, is the USDA household serving, and it comes to 250 calories. Snack bags ignore it: the small bag is 28 g, the medium 57 g and the large 85 g, so a bag lands anywhere between 117 and 354 calories depending on which one you grabbed.
Is Chex Mix healthier than pretzels?
Per ounce, plain salted pretzels come in lighter at 109 calories against 118 for Chex Mix, and pretzels carry more protein per 100 g, 10.04 g against 8.74 g. This page does not carry fiber or sodium for that pretzel record, so calories and protein are the only clean comparison.
How many calories are in 1 oz of Chex Mix?
118 calories in 1 oz, 28.35 g, scaled from the USDA figure of 417 calories per 100 g rather than read off a USDA serving. That handful holds 2.9 g of fat, 20.5 g of carbohydrate, 2.5 g of protein and about 200 mg of sodium, just under half a cup.
Does Chex Mix have fiber?
2.8 g of fiber in a 1-cup serving, 10% of the 28 g Daily Value, from 4.6 g per 100 g. That is high for a salty snack, and it comes from the whole-grain cereal squares rather than the pretzels. An ounce still gives 1.3 g.
How much protein is in Chex Mix?
5.2 g of protein in a 1-cup serving, 10% of the 50 g Daily Value, from 8.74 g per 100 g. An ounce gives only 2.5 g, so this is not a protein snack. A homemade batch heavy on nuts would run higher, but USDA's plain mix is the baseline.
Similar foods
- Prime Rib — 340 cal for 3 oz slice
- Torta — 215 cal per serving
- Salami — 102 cal for 3 slices
- Summer Sausage — 203 cal for 4 slices
- Coconut — 283 cal per cup, shredded
- Chia Seeds — 138 cal per oz
Count it without the math
Point the camera at the bowl and BodyPal counts the mix for you, pretzels and all.
