A cup of air popped popcorn contains only 31 calories per cup

The amount of grains you add to your trail mix will vary based on which grain you choose. A cup of air popped popcorn contains only 31 calories per cup, whereas a cup of Cheerios or Fiber One whole grain wheat cereal varies from 100 to 120 calories. Fat free mini pretzels and pretzel sticks can also add volume to a trail mix without upping the calories too much.

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