Air travel comes with quite a bit of stress, and finding 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 seem like a challenge.
So, we asked our registered dietitians what their preferred options are and created this list from there.
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Airport Snacks: Dietitian-Reviewed Picks
chobani greek yogurt
Nutrition at a glance: 12g protein, 15g carbs, 0g fat per 5.3 oz container. (2)
Greek yogurt is a quick option before boarding. It’s a solid option when your flight is delayed or meal service is hours away.
“I prefer early morning flights, so if I’m not feeling up to it or lack time for a full breakfast at home before arriving at the airport, grabbing a yogurt is an easy way to add protein, live and active cultures, and calcium to my diet, in an easy-to-eat, portioned package,” says Melissa Jaeger, RD, LD, director of nutrition at MyFitnessPal. (2)
Why it works for air travel: You’re probably wondering if you can bring Greek yogurt through TSA. The answer is yes! It is TSA approved if it is 3.4 oz (100 ml) or less. (3) So, portion it out for an easy, no-prep snack that you can eat at the door or once you’re at your seat.
KIND Dark Chocolate, Walnuts and Sea Salt Bar
Nutrition at a glance: 6g protein, 7g fiber, 4g added sugar per bar. (4)
If airport shopping always ends in chocolate, this bar offers a more nutritious solution. This is because the combination of nuts and dark chocolate provides protein and fiber. (5.6)
“This satisfies both salty and sweet cravings, without too much of either, and is also very filling. I find that if I’m hungry on a flight, this is the perfect option to hold me over until I can get off the plane and eat something more substantial,” says Stephanie Saletta, MS, RD, senior nutrition scientist at MyFitnessPal. (4)
Why it works for air travel: This bar is a great option when looking for airplane snacks that are easy to carry on the go. The protein and fiber content helps keep you feeling full, even on long travel days. (1.7)
Archer Original Beef Jerky
Nutrition at a glance: 9 g protein, 6 g carbohydrates, 4 g sugar per 1 oz serving. (8)
Beef jerky is one of the best snacks for portable protein. If catering isn’t available (or doesn’t sound right), 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, mess-free and easy to carry in your carry-on luggage.
Pro tip: Balance this snack by eating it with some fruits, vegetables, nuts, and/or cheese. You can even add a fun twist and make your own charcuterie platter! Find these snacks at the airport or get them before you leave to save a little money.
Sabra Smart Snackers Classic Hummus with Pretzels
Nutrition at a glance: 10g protein, 7g fiber, 45g carbohydrates per packet. (11)
It’s the perfect balance of creamy and crunchy, making it an ideal anytime snack.
“Hummus and Pretzel Chips are one of my favorite snacks both when traveling and at home! This portioned pack makes them easy to throw in your bag for travel and has 10g of protein and a whopping 7g of fiber,” says Emily Sullivan, RD, registered dietitian at MyFitnessPal. (11)
Why it works for air travel: Unlike DIY versions, these are pre-packaged for convenience, meaning you don’t need to carry multiple containers to enjoy the classic combo.
RXBAR Peanut Butter Chocolate
Nutrition at a glance: 12g protein, 4g fiber, 0g added sugar per bar. (12)
If you want a quick, sweet snack to satisfy your cravings on the go, RXBARs are ideal, with simple ingredients and a good amount of protein. (12)
“When I fly, I usually carry a lot of stuff, so I prefer something quick that I can unwrap and eat without needing extra time or hands to do it. RXBARs are perfect for a quick, well-balanced snack when you can’t get (or don’t have time for) fresher options,” says Joanna Gregg, RD, registered dietitian at MyFitnessPal.
“I love that they have 12g of protein with no added sugar like some of the other bars out there. Peanut Butter Chocolate is my favorite flavor and I think it has the best texture of all the RXBARs,” Gregg added. (12)
Why it works for air travel: These protein-rich bars are easy to unwrap and eat with one hand while handling your luggage.
Wonderful pistachios with shell, salt and pepper
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 soothe travel stress and keep you full while you wait.
“When I travel, I like to pick up 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, registered dietitian at MyFitnessPal. (13,1,7)
“I usually prefer Wonderful’s salt and pepper shelled pistachios, but any brand works. Shelled nuts keep my hands busy and slow me down from eating them too quickly while waiting at the gate or sitting on the plane.”
Why it works for air travel: Shelled pistachios are easy to grab when you want something nice and crunchy. And if you’re not a fan of pistachios, other nuts work well too. Look for options with simple ingredients, ideally just nuts or lightly salted.
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Frequently asked questions (FAQ)
- What 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. Simply read the labels to find options with the best balance of key nutrients like protein and fiber with the lowest added sugar content.
- What snacks can I bring from home to go through security?
Solid foods like nuts, protein bars, jerky, and crackers are allowed through TSA security. Liquids and gels (including yogurt, hummus, and nut butters) must weigh 3.4 ounces or less or be purchased after security screening. (3)
- How can I pack food for a flight so it’s organized and clutter-free?
Use small containers, reusable snack bags, or portioned packages to keep different items separate and prevent them from getting crushed. Items like nuts, granola clusters, dried fruit, or individually wrapped bars are naturally durable and easy to take on the go.
Conclusion
Nutritious options can be found at airports with these six dietician-approved picks.
The key to successful airport eating is to balance protein with fiber and choose options that work within the constraints of travel, such as being easy to eat on the go, as well as TSA-compliant (if you’re pre-packaging your snacks).
To stay on track while traveling, log your snacks in MyFitnessPal while you travel. The barcode scanner makes it easy to track your airport finds in seconds, helping you stay on top of what you eat without adding stress to your travel day.
The post Airport Food Survival Guide: What to Grab at the Gate appeared first on MyFitnessPal Blog.
