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Everything You Want to Know About Chex Mix and Weight Loss

Chex mix is an interesting bag of snacks. There are different shapes and textures, but Are you curious to know that, Is Chex mix healthy for you? Well, first let me introduce this amazing mixture of different shapes of crunchy and savory Chex mix. There are different shapes of chex mix pieces. Most of them are mini breadsticks, square pretzels, rye chips, wheat Chex, corn Chex, and circle pretzels.

Corn Chex is slightly better than wheat Chex but both do their job well. However, the article is going to explore everything you need to know about the Chex mix. Healthy sweet Chex mix recipes and the role of chex miss in weight loss and weight gain is all that this article will make you know about.

Table of Content

Is Chex Mix Healthy Snack?

Is the mix healthy? Is the mix well for you? These are the questions that most people ask, especially those who love snacking on different kinds of packaged foods. So, how healthy is the Chex mix? Firstly they are whole wheat which means that an entire kernel is ground to produce the flour. This is important because the kernel provides nutrients and is a good source of fiber.


Then there is the germ yellow cornmeal. This comes from finely ground and dried corn, the germ is the inner portion of the cornmeal and it is removed. Next is the enriched flour. This is the flour that has all the nutrients before the milling process. After the milling process, however, the minerals are stripped.

Manufacturers then re-add the nutrients back into the flour. These minerals include niacin, iron, thiamin mononitrate, riboflavin, and folic acid. So it is perfectly healthy.

Next comes the vegetable oil which is an oil derived from plants. It comes from fruits, seeds, grains, and nuts. Next is sugar. There are 2.3 cups of sugar in 1 cup of the mix. Nothing to worry about for those who are not obese.

This is because the amount of sugar is significantly less than the average daily recommended intake. Then the Chex mix contains rye, which is a grain that is closely related to wheat or barley. These are used to make bread or whiskeys. It also contains flour which contains vitamin B2 that helps convert fruit into energy.

Is Chex Mix Healthier Than Chips?

Chex mix is a good alternative to potato chips as potato chips are high in fats, especially trans fat that increases the level of bad cholesterol in the body. Although the mix is high in calories as compared to potato chips, it is still healthy. Potato chips are deeply fried so they contain an excess of carbohydrates and saturated fats that are not good for cardiovascular health.

Is Homemade Chex Mix Healthy?

Yes, homemade Chex mix is healthy if you eat in a moderate amount. The plus point is that you can add sugar and salt according to your choice so the Chex mix remains healthy and there is no risk of high sodium intake that causes many diseases including weight gain.


Also, the people ask, Is savory Chex mix healthy? Yes, they are healthy if they are made at home. You can add the flavors and sauces of your choice to make the Chex mix more savory and delicious.

Is Cheddar Chex Mix Healthy?

When you open a bag of cheddar Chex mix, you see that roughly about eight percent of the bag is going to be your Chex mix. It contains the corn Chex and the Wheat Chex and the rest of it contains pretzels, crackers, and cheesy breadsticks.

The breadsticks are the least cheesy ones. The cheese is the major portion responsible for adding proteins in the nutrient label of Chex mix. So it is healthy but since it contains high amounts of sodium too, it is better to eat in moderation.

Is Regular Chex Mix Healthy?

Regular Chex mix snacks are less healthier than homemade. It is because they contain high amounts of sugar and sodium that cause water retention and bloating. Also, high sodium is responsible for diseases related to the heart.

Is Bold Chex Mix Healthy?

Bold Chex mix is very unhealthy as it is one of those chex mix snacks which include trans fats. Trans fats are the bad fats that are responsible for raising the bad cholesterol level in the blood. High blood cholesterol increases the risk of obesity and cardiovascular diseases.


Moreover, they are very high in sodium that makes you bloated, and retains more water in the body. High amounts of sugar can cause gain and diabetes.

Is Party Chex Mix Healthy?

Party Chex mix contains sugar, total fats 15 percent, and only 2.8 grams of sugar. Party Chex mix is probably the healthiest snack because they are not very high in calories. You can eat them in moderation while being on your weight loss journey. The amount of sugar they contain is less than the daily recommended amount of sugar, so you should not worry about it.

Are Gardens Healthy?

Gardettos are the worst snacks that contain a very high amount of trans fats, so they are not at all a healthy snack option. Grades contain 170 calories, 10 grams of fat, out of which 2 grams is saturated fat and 3 grams is trans fat.

Moreover, it contains 320 mg of sodium, 16 grams of carbs, 1 gram of fiber rams protein It also contains a very high amount of sugar that is not good for health. It causes weight gain, hypertension, and many other diseases.

Is Chex Mix Healthy for Diabetics?

Some chex mix are really healthy for diabetics while some are harmful. If you have type 1 or type 2 diabetes then you can try the following chex mix recipe which is exceptionally a good choice.

Cheese Ranch Chex Mix

This is a low calorie version of this recipe.


  • 10 cups rice, corn or wheat chex
  • 2 cups pretzels
  • 1/4 cup parmesan cheese
  • Hidden Valley Ranch Dip Mix (1 pack)
  • Butter (4 tablespoons)


First of all combine the chex cereal and pretzels in a large bowl. Now in a separate bowl microwave butter until melted properly. Pour over chex and pretzels and stir to coat. Add parmesan cheese and salt (optional), stir well untill entirely coated. Now, put the mixture onto cookie sheet or jelly roll pan and bake for 5-10 min at 350. Bake it until your desired crispiness. Serve well!!

Number of Serving: 26

Is Chex Mix Good for Weight Loss?

Many people nowadays are living a sedentary lifestyle and so are struggling with weight loss. Do they ask certain types of questions such as Is Chex mix fattening?  Is Chex mix good for diabetics? Is it good for weight loss? So here is the answer for those.

Chex mix can cause weight gain if you eat too much. It is because they contain high amounts of carbs, salts, and fats. Sugar, refined carbs, and high amounts of glucose can cause serious weight gain. If the volume of sugar in a packaged food is more than 5 perfect and you are living a sedentary lifestyle then you can consider it fattening.

However, the homemade Chex mix, or even if the packaged Chex mix is low in carbs and fats, they do not cause weight gain if you eat in a moderate amount according to your recommended daily calorie intake. But as the packaged stuff is full of preservatives, fats, and sugars, you should prefer the homemade Chex mix if you want to lose weight.

Here is the table demonstrating the nutritional information about the Chex mix.

Total fat 1 g1%
Saturated fat 0g0%
Trans fat 0g 
Polyunsaturated fats 0.5g
Cholesterol 0mg 1%
Sodium 280mg 14%
Total carbs 33g14%
Dietary fiber 2g7%
Total sugar 4g
Added sugars7%
Vitamins 2mg 100%
Calcium 130mg 10%
Vitamin A10%
Vitamin C10%
Thiamin 20%
Magnesium 4%
Nutrition Chart: Chex Mix

Healthy Slow Cooker Chex Mix Recipe

This is the most simple recipe of Chex mix that you can get anywhere. The thing is that most of the time, people either microwave or cook in the oven, but you will love the idea of making Chex mix in a slow cooker.


  • Chex cereals, cheerios
  • Pretzels
  • Peanuts
  • Butter
  • Seasoned salt
  • Worcestershire sauce


Add the above ingredients to a bowl. Add some sauce, salt, and garlic powder. Mix by using a rubber spatula. Put it on low flame for an hour and keep mixing it after short intervals so that it may not burn. Lay it out on a cookie sheet and then it is ready to go into your bowl!

The Bottom Line

And finally, the mystery named, “Is chex mix healthy” no longer remains a mystery because the article has everything you wanted to know about the mix. The only thing is that excess of everything is bad, so you should eat in moderation.

A homemade version of anything is always better than the boxed one. So try making your Chex mix at home next time when you want to have some snacks for party time!


Will the mix make you fat?

Yes, the mix can make you fat, if you overeat because it contains nuts, seeds, oil, and a lot of carbohydrates. It is a calorie-dense food so it can make you fat.

Is the mix better for you than chips?

Chex mixes are healthier than chips but they contain more calories than potato chips. They have the same amount of sodium as Doritos and Fritos but if we see the calories, they are high as compared to other chips.

What is the most unhealthy snack?

Following are the most unhealthy snacks.

  • Party Chex mix
  • Lay’s potato chips, Barbecue
  • Herr’s salt and vinegar

How many calories are in chex mix cereal?

Calories as packaged: 150

With half cup of skimmed milk: 190

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