Air travel brings with it enough stress, and searching for good food at the airport shouldn’t add to it. Between early morning departures, unexpected delays, and limited food options, finding good airport snacks can be a challenge.
That’s why we asked our registered dietitians what their favorite options were and created this list.
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Airport Snacks: Tips Rated by Nutritionists
Chobani Greek yogurt
Nutrition at a glance: 12g protein, 15g carbs, 0g fat per 5.3 ounce container. (2)
Greek yogurt is a quick option before boarding. It’s a good choice if your flight is delayed or food service is hours away.
“I prefer early morning flights, so if I don’t feel like it or don’t have time for a full breakfast at home before I get to the airport, yogurt is an easy way to add protein, live and active cultures, and calcium to my diet in an easy-to-eat portion pack,” says Melissa Jaeger, RD, LD, Director of Nutrition at MyFitnessPal. (2)
Why it works for air travel: You’re probably wondering if you can take Greek yogurt through TSA. The answer is yes! It is TSA approved if it contains 100 ml or less. (3) So pre-portion it for an easy, no-prep snack that you can eat at the gate or at your seat.
KIND Bar dark chocolate with nuts and sea salt
Nutrition at a glance: 6g protein, 7g fiber, 4g added sugar per bar. (4)
If shopping at the airport always ends with chocolate, this bar offers you a more nutritious solution. The combination of nuts and dark chocolate provides both protein and fiber. (5,6)
“This satisfies both salty and sweet cravings without too much of it, and is also really filling. I find that if I get hungry on a flight, this is the perfect option to hold me over until I can get off the plane and eat something heartier,” says Stephanie Saletta, MS, RD, MyFitnessPal Sr. Senior Nutritionist. (4)
Why it works for air travel: This bar is an excellent choice if you’re looking for airplane snacks that you can easily take with you on the go. The protein and fiber content ensures a feeling of satiety – even on long travel days. (1,7)
Archer Original Beef Jerky
Nutrition at a glance: 9g protein, 6g carbs, 4g sugar per 1 ounce serving. (8)
Beef jerky is one of the best portable protein snacks. If food service isn’t available – or doesn’t sound good – jerky is a good option to have on hand.
“This is a quick and easy way to get protein, calories, and some iron. Protein can help you feel full while giving your muscles what they need to build and maintain lean tissue,” says Brookell White, RD, registered dietitian at MyFitnessPal. (8,9,10).
Why it works for air travel: Jerky is compact, clean and easy to pack in your carry-on luggage.
As a tip: Complement this snack by eating it with some fruits, vegetables, nuts and/or cheese. You can even make a fun twist on it and make your own charcuterie plate! Find these snacks at the airport or grab them before you leave to save some money.
Sabra Smart Snackers Classic Hummus with Pretzels
Nutrition at a glance: 10g protein, 7g fiber, 45g carbohydrates per pack. (11)
The perfect balance between creamy and crunchy makes it a snack that’s just right at any time.
“Hummus and pretzel chips are one of my favorite snacks, both when traveling and at home! This pre-portioned pack is easy to pack in your travel bag and contains 10g of protein and a whopping 7g of fiber,” says Emily Sullivan, RD, MyFitnessPal registered dietitian. (11)
Why it works for air travel: Unlike DIY versions, these are pre-packaged for convenience, so you don’t have to carry multiple containers to enjoy the classic combination.
RXBAR Peanut Butter Chocolate
Nutrition at a glance: 12g protein, 4g fiber, 0g added sugar per bar. (12)
If you want a quick, sweet treat to satisfy your travel cravings, RXBARs are for you with simple ingredients and a good amount of protein. (12)
“When I fly, I usually have a lot of stuff with me, so I prefer something quick that I can unpack and eat without requiring extra time or hands. RXBARs are perfect for a quick, balanced snack when you can’t get to (or don’t have time for) fresher options,” says Joanna Gregg, RD, MyFitnessPal registered dietitian.
“I love that like some of the other bars out there, they contain 12g of protein with no added sugar. Peanut Butter Chocolate is my favorite flavor, which I think has the best texture of all the RXBARs,” Gregg added. (12)
Why it works for air travel: These protein-packed snack bars are easy to unpack and eat with one hand while carrying your luggage.
Wonderful salt and pepper in the shell of pistachios
Nutrition at a glance: 6 g protein, 3 g fiber, 13 g fat per ¼ cup (28 g) serving. (13)
Pistachios are the perfect snack to calm your travel stress and keep you full while you wait.
“When I travel, I like to grab a bag of pistachios at the airport. They’re easy to pack in my carry-on, and their fiber and protein help keep me full,” says Katherine Basbaum, RD, MyFitnessPal registered dietitian. (13,1,7)
“I usually go for Salt & Pepper pistachios in the shell from Wonderful, but any brand will work. The nuts in the shell keep my hands busy and slow me down so I don’t eat them too quickly while I’m waiting at the gate or on the plane.”
Why it works for air travel: Pistachios in the shell are easy to grab when you want something crunchy and indulgent. And if you’re not a fan of pistachios, other nuts work well too. Look for options with simple ingredients – ideally just plain nuts or lightly salted.
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Frequently Asked Questions (FAQs)
- What happens if I can’t find these specific brands at my airport?
Look for similar nutritional profiles. Most airports carry Greek yogurt, protein bars, nuts, and jerky. Just read labels to find options with the best balance of key nutrients like protein and fiber and the lowest amount of added sugar.
- What snacks can I pack from home to bring through security?
Solid foods such as nuts, protein bars, jerky and crackers are allowed through TSA security. Liquids and gels (including yogurt, hummus and nut butters) must weigh a maximum of 3.4 ounces or be purchased after security. (3)
- How can I pack food for a flight to keep everything organized and clean?
Use small containers, reusable snack bags, or pre-portioned packs to keep different items separate and prevent them from being crushed. Items like nuts, granola clusters, dried fruit, or individually wrapped bars are naturally shelf-stable and easy to grab on the go.
Conclusion
Finding nutritious options at airports is possible with these six nutritionist-recommended options.
The key to a successful airport diet is balancing protein and fiber and choosing options that meet travel restrictions, such as: E.g., they can be easily eaten on the go and are also TSA compliant (if you pack your snacks in advance).
To keep track of things while traveling, list your snacks MyFitnessPal how you walk. With the barcode scanner you can track airport finds in seconds, allowing you to stay on top of what you’re eating without adding more stress to your travel day.
The post Airport Food Survival Guide: What to Bring at the Gate appeared first MyFitnessPal Blog.
