Dr. Thomas Dwan - Is It Bad For You? Approved by Dr. Thomas Dwan

Is Chex Mix Bad For You?



Short answer

Chex Mix every now and then can actually be good for you. A relatively high amount of sodium means you don't want to eat too much - but one serving here and there shouldn't be cause for concern.



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Long answer

While you may expect Chex Mix, being a snack and all, to be extremely bad for you - it actually isn't.  It may even have some health benefits.  Although its sodium content is fairly high with nearly one-quarter of the daily recommended value per 2 oz. serving, Chex Mix does provide 4% of the daily value for potassium, a fair amount which helps to mitigate the negative effects of excess sodium levels in the bloodstream, such as hypertension.  A 2 oz. serving of Chex Mix is also excellent as a source of fiber, providing 13% of the daily recommended amount.  Having an adequate amount of fiber in your diet helps you to maintain good digestive health, while reducing cholesterol levels and lowering the risks of colorectal cancer, cardiovascular disease, and heart disease.

Chex Mix also provides 78% of the daily value needed for iron, which is essential in the formation of red blood cells and preventing iron-deficiency anemia, a potentially life-threatening disease caused by an iron deficiency.  2% of the daily recommended intake of calcium is also found within Chex Mix, which is needed to ensure that the bones remain strong and helps to prevent osteoporosis.  

Furthermore, Chex Mix can improve your immune system.  Containing 2% of the antioxidant vitamin A and 45% of vitamin C, Chex Mix helps fight free radicals and overall boost the immune system, making it less likely that you catch an illness.

With a total fat amount of just 15% of the daily limit and only 2.8 grams of sugar, Chex Mix is perhaps one of the healthiest snacks (other than fruits and veggies) that you can have.  We recommend simply limiting your amount to one or two ounces because of the fairly high sodium content. 

Possible short-term side effects

  • headache
  • water retention
  • dehydration

Possible long-term side effects

  • increased blood pressure
  • heart disease

Ingredients to be aware of


  • boosts immune system
  • helps strengthen bones
  • promotes digestion
  • lowers cholesterol

Our Wellness Pick (what is this?)

Bare Natural Apple Chips

  • Granny Smith flavor
  • Gluten-free snack
  • Oven-baked
  • Multi-serve bags
  • Healthy portion sizes
Learn More!

Thank you for your feedback!

Written by Jeff Volling
Published on: 02-05-2016
Last updated: 12-15-2023

Thank you for your feedback!

Written by Jeff Volling
Published on: 02-05-2016
Last updated: 12-15-2023

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