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16 Healthy Gas Station Snacks to Fuel Your Next Roadtrip

Put down the peach rings. These picks deliver on taste and nutrition.

By Sydney Greene, M.S., R.D.
May 8, 2024

The universal truth stands: Stop at a gas station, and you at least think about picking up a pack of sour gummy worms and barbecue Fritos. While there is nothing wrong with the occasional nostalgic snack, if you’re looking to stay fueled and energized until your next meal, you may want to consider choosing (or adding on) something more nutritious. That’s where healthy gas station snacks come in clutch. Consider this your cheat sheet for finding the healthiest options to fuel your next road trip.

What to Look For in a Healthy Snack

Look for low sugar: It can be hard to find packaged snacks that are completely sugar-free, but if you can find a snack with less than 8 grams of added sugar you’re on the right track.
Mix macros: If you want your snack to sustain you for a few hours, look for something that has protein, fat, and complex carbohydrates. The combination of macronutrients will help balance blood sugar and turn off hunger hormones.
Prioritize fresh: some gas stations will have a handful of fresh items available in their cooler section. Oftentimes, a snack that needs to be refrigerated is lower in preservatives and sodium than shelf- stable items. Yogurt, fruit, cheese, and eggs are great options.

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16 Healthy Gas Station Snacks

In a time crunch? Snag one of these healthy options for quick and satisfying sustenance, and hit the road.

Greek Yogurt

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

Plain, Non-Fat Greek Yogurt

Chobani

Walmart ($1)

KIND Bars (5g sugar or less)

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, 140 mgsodium

Dark Chocolate Nuts and Sea Salt

KIND

Walmart, 12 bars ($16)

Sunflower Seeds

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

Original Salted and Roasted Sunflower Seeds

David

Walmart, 12 bags ($7)

Pistachios

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

No Shell Roasted and Salted Pistachios

Wonderful

Target, 9 bags ($7)

String Cheese

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

Cheese Heads Light Mozzarella Cheese Sticks Sea Salt & Pepper Bars

Frigo

Walmart, 12 count ($4)

CLIF Bars

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

Crunchy Peanut Butter

CLIF BAR

Walmart, 10 bars ($13)

Sabra Smart Snackers Cups

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

Smart Snackers Hummus & Pretzels

Sabra

Walmart ($2)

Beef Jerky

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

Original Beef Jerky

Jack Link's

Amazon, 2 pack ($20)

4-pack of OWYN protein shakes on blue background

Protein Drinks

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

Dark Chocolate

OWYN

Amazon, 4 pack ($7)

Unsweetened dried fruit

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

Organic Dried Mango

Whole Foods 365

Amazon ($7)

Baked Cheese Crisps

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

Parmesan Cheese Crisps

Whisps

Walmart ($3)

Box of Justins peanut button packets on blue background

Justin’s Nut Butter Squeeze Packs

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

Peanut Butter Squeeze Packs

Justin’s

Amazon, 10 pack ($14)

Hard-boiled eggs

While gas station hard-boiled eggs may give you the creeps, they are one of the healthiest, non-processed snack options you can grab. One hard-boiled egg is packed with anywhere from six to seven grams of protein plus important nutrients such as vitamin A, B12 (for a boost of energy), and selenium. Grab two and a piece of fruit and you’ll be fueled until your next meal.

Per serving (1 egg): 80 calories, 5g fat, 0g carbs, 6g protein, 0g fiber, 0g sugar, 70mg sodium

Fruit

Fruit is a fabulous option on a long road trip. It’s packed with fiber, which is crucial for supporting your digestive system anytime (but especially when traveling). Most gas stations have apples and bananas, and some even have refrigerated fruit salad with Tajin to spice things up.

Per serving (1 apple): 95 calories, 0g fat, 25g carbs, 0g protein, 4g fiber, 19g sugar, 0mg sodium

Pickles

The bags of pickles that are near check-out don’t contain enough protein, fat, or carbs to fill you up but they’re a good low-stakes, salty, crunchy option in a pinch—not to mention, much healthier than a bag of Fritos. Most pickles are gluten-free, vegan, and free of unwanted preservatives and additives.

Per serving: 0 calories, 0g fat, g carbs, 0g protein, 0g fiber, 0g sugar, 370mg sodium

16 Healthy Gas Station Snacks to Fuel Your Next Roadtrip

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