16 Healthy Gas Station Snacks to Fuel Your Next Roadtrip

Greek yogurt is the perfect pick-me-up for long travel days. Most Greek yogurts contain anywhere from 14 to 18 grams of protein. Go with an unflavored variety if available—they’re usually free of added sugar. If flavored yogurt is your only option, just make sure there are more grams of protein than grams of added sugar.

Per serving: 80 calories, 0g fat, 6g carbs, 14g protein, 0g fiber, 5g sugar, 55mg sodium

At a gas station, finding a protein bar low in added sugar can feel like looking for a needle in a haystack. Luckily, KIND makes two delicious bar flavors: Caramel Almond Sea Salt and Dark Chocolate Nuts and Sea Salt with only four grams of added sugar. These bars also pack some protein (6 grams) and fiber (7 grams) to keep you satisfied for hours. 

Per serving: 180 calories, 15g fat, 16g carbs, 6g protein, 7g fiber, 5g sugar, 140mg sodium

Salty, crunchy, and nutritious, David Sunflower Seeds are a gas station classic. Sunflower seeds are packed with protein, and high in vitamin E—a potent antioxidant that protects against cell damage. The original flavor contains two simple ingredients: sunflower seeds and salt. Although not certified, this snack is also vegan and gluten-free. 

Per serving: 190 calories, 15g fat, 5g carbs, 8g protein, 2g fiber, 0g sugar, 135mg sodium

As a category, nuts are loaded with nutrition to keep you fueled until your next pit stop. Pistachios are one of the more fun ways to indulge—with the satisfying shell-snapping activity for passengers, or shelled varieties for drivers. Wonderful is a brand you’ll see in most gas stations, but any brand that sticks to pistachios and salt as the only ingredients will do. 

Per serving: 160 calories, 13g fat, 8g carbs, 6g protein, 3g fiber, 2g sugar, 135mg sodium

Nostalgic in its own right, string cheese is a healthier, protein-forward option that can be found in most gas stations. If you can’t find string cheese, Babybel or really any fresh cheese snack will do. Pair it with crackers or a pack of olives for an on-the-go cheese plate. 

Low-fat string cheese per serving: 60 calories, 3.4 fat, 1g carbs, 6g protein, 0g fiber, 0g sugar, 180mg sodium

CLIF Bars seem to show up in every convenience store and gas station. Though these bars tend to be a bit higher in sugar, the mix of macros makes them a solid option for long travel days where you just need something that will fill you up and keep you going. We love that CLIF uses primarily plant-based, organic ingredients. 

Per serving: 260 calories, 8g fat, 40g carbs, 11g protein, 5g fiber, 17g sugar, 230mg sodium

True to the brand’s “spread joy through the irresistible bounty of vibrant food inspired by the Mediterranean” mantra—Sabra’s snack cups are an excellent way to break up a monotonous car ride. These single-serve cups contain a perfect portion of hummus and pretzel crackers which deliver a satisfying hit of protein, fiber, and fat. 

Per serving: 370 calories, 18g fat, 44g carbs, 11g protein, 7g fiber, 1g sugar, 830mg sodium

Can’t shake the chip cravings? Grab a bag of Pop Corners. These chips aren’t the most filling snack; but, if you want to crunch on something they’re a healthier alternative to a standard bag of chips. Another plus: They’re also non-GMO and gluten-free.   

Per serving (Sea Salt): 120 calories, 2.5g fat, 23 carbs, 2g protein, 1<g fiber, 0g sugar, 190mg sodium

Roadtrippers rejoice: this classic gas station snack is actually a pretty good choice. Beef jerky is packed with protein. As for flavor, stick to simple options like Original, or Sea Salt and Black Pepper. Sweet flavors like Teriyaki or Sweet Spicy Chili tend to have the most sugar. Bonus points if you can find an organic or grass-fed jerky option (like Krave or Archer) but if Jack Link’s is all you have, don’t stress. 

Per serving: 80 calories, 1.5g fat, 6 carbs, 2g protein, 0g fiber, 6g sugar, 520mg sodium

Protein drinks make for easy snacking, especially if you’re the driver. It’s hard to say what brand of protein shake your gas station will have but look for a shake with the fewest ingredients, and skip artificial sweeteners or sugar alcohols since they can cause gastrointestinal distress (the last thing you need on the road). OWYN’s plant-based protein shakes fit the bill. 

Per serving: 180 calories, 7g fat, 8 carbs, 20g protein, 3g fiber, 4g sugar, 350mg sodium

If fresh fruit isn’t an option, the next best thing is unsweetened, dried fruit. Although dried fruit is naturally higher in sugar than its fresh counterpart, it is still packed with vitamins, minerals, and fiber. Try keeping the portion to one or two handfuls and pair the dried fruit with nuts or a nut butter packet to avoid a blood sugar spike (and subsequent crash) which may leave you feeling drowsy at the wheel. 

Dried Mango Per serving: 130 calories, 0g fat, 31g carbs,  1<g protein, 1<g fiber, 27g sugar,  65mg sodium

Harvest Snaps Pea Crisps are a solid middle-of-the-road snack. The original flavor is gluten-free, and non-GMO verified and one serving contains 5 grams of protein and 4 grams of fiber (roughly 13 percent of the recommended daily intake of fiber). 

Per serving: 130 calories, 5g fat, 16g carbs, 5g protein, 4g fiber, 0g sugar, 75mg sodium

Step aside Cheez-Its and Goldfish, baked cheese crisps are more nutritious (and honestly, tastier). Baked Cheese Crisps—like Whisps and Sonoma Creamery Cheese Crisps—are simply cheese that’s been baked into its most crunchy, salty, delicious form. These crunchy snacks deliver a comparable hit of protein to fresh cheese, but in shelf-stable form for long car rides. 

Per serving: 170 calories, 14g fat, 1g carbs, 10g protein, 0g fiber, 0g sugar, 330mg sodium

Whether you’re a peanut butter or almond butter fan, Justin’s single-serve nut butter squeeze packs can be found in many gas stations. A single peanut butter packet is loaded with a satisfying hit of protein (seven grams) and healthy fats. Slurp it down straight or pair it with a piece of fruit for a more well-rounded snack. 

Per serving: 210 calories, 18g fat, 6g carbs, 7g protein, 1g fiber, 2g sugar, 25mg sodium