Flying comes with enough stress, and finding good food at the airport shouldn’t add to it. Between early morning departures, unexpected delays and limited meal options, finding good airport snacks can feel like a challenge.
So we asked our registered dietitians what their options look like and built this list from there.
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Airport Snacks: Dietitian-Reviewed Choices
Chobani Greek Yogurt
Nutrition in a nutshell: 12 g protein, 15 g carbohydrates, 0 g fat per 5.3 oz container. (2)
Greek yogurt is a quick option before boarding. It’s a solid choice when your flight is delayed or meal service is hours away.
“I prefer early morning flights, so if I don’t feel ready or don’t have time for a full breakfast at home before I get to the airport—grabbing a yogurt is an easy way to get protein, live and active cultures, and calcium into my diet in an easy-to-eat portioned package,” says Melissa Jaeger, RD, LD, My NutrinessPal, My Nutritional. (2)
Why it works for flights: 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) Then portion it out ahead of time for an easy, no-prep snack that you can eat at the gate or once you’re seated.
KIND Bar Dark Chocolate Nuts & Sea Salt
Nutrition in a nutshell: 6g protein, 7g fibre, 4g added sugar per bar. (4)
If airport shopping always ends with chocolate, this bar gives you a more nutritious solution. That’s because the combination of nuts and dark chocolate provides both protein and fiber. (5,6)
“This serves both the salty and sweet cravings, without too much of either, 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 get something more substantial to eat,” says Stephanie Saletta, MS, RD, MyFitnessPal Sr. Lead Nutrition Scientist. (4)
Why it works for flights: This bar is an excellent choice when you are looking for airplane snacks that are easy to take on the go. The protein and fiber content helps keep you full – even on long travel days. (1.7)
Archer Original Beef Jerky
Nutrition in a nutshell: 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 meal service isn’t available—or doesn’t sound good—jerky is a good option to keep within reach.
“This is a quick and easy way to get protein, calories and some iron. Protein can help keep you full while giving your muscles what they need to build and maintain lean tissue,” says Brookell White, RD, MyFitnessPal Registered Dietitian. (8,9,10).
Why it works for flights: Jerky is compact, clutter-free and easy to pack in hand luggage.
Pro tip: Balance out this snack by eating it with some fruit, vegetables, nuts and/or cheese. You can even put a fun spin on it and make your own charcuterie plate! Find these snacks at the airport or grab them before you travel to save a little money.
Sabra Smart Snackers Classic Hummus with pretzels
Nutrition in a nutshell: 10 g protein, 7 g fiber, 45 g carbohydrates per package. (11)
It’s the perfect balance of creamy and crunchy, making it a snack that hits the spot anytime.
“Hummus and pretzel chips are one of my favorite snacks both on the go and at home! This pre-portioned pack makes it easy to throw in your bag for travel and has 10g of protein and a whopping 7g of fiber,” says Emily Sullivan, RD, MyFitnessPal Registered Dietitian. (11)
Why it works for flights: Unlike DIY versions, these are prepackaged for convenience, meaning you don’t need to carry multiple containers to enjoy the classic combination.
RXBAR Peanut Butter Chocolate
Nutrition in a nutshell: 12g protein, 4g fibre, 0g added sugar per bar. (12)
If you want a quick, sweet treat that satisfies your cravings while you’re on the go, RXBARs fit the bill with simple ingredients and a good amount of protein. (12)
“When I fly, I typically have a lot of things with me, so I prefer something quick that I can unpack and eat without having to spend extra time or hands doing it. RXBARs are perfect for a quick, well-balanced snack when you can’t get to (or don’t have time for) fresher options,” says Joanna Gregg, RD, MyFitnessPal Registered Diet.
“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, which I think has the best texture of all the RXBARs,” added Gregg. (12)
Why it works for flights: These protein-rich snack bars are easy to unwrap and eat with one hand while you handle your luggage.
Wonderful shelled pistachios, salt and pepper
Nutrition in a nutshell: 6 g protein, 3 g fiber, 13 g fat per ¼ cup (28 g) serving. (13)
Pistachios are the perfect snack to soothe 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 stash 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 In-Shell Pistachios from Wonderful, but any brand works. The nuts in the shell keep my hands busy and slow me down so I don’t eat them too quickly while waiting at the gate or sitting on the plane.”
Why it works for flights: Pistachios in the shell are easy to grab when you want something crunchy and pleasant. 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 (Frequently Asked Questions)
- What if I can’t find these specific brands at my airport?
Look for similar nutritional profiles. Most airports have Greek yogurt, protein bars, nuts and jerky. Just read the labels to find options with the best balance of important nutrients like protein and fiber with the lowest 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 be 3.4 ounces or less, or purchased for safety. (3)
- How can I pack food for a flight so it stays organized and clutter-free?
Use small containers, reusable snack bags or pre-portioned packages to keep different items separate and prevent crushing. Items like nuts, granola bars, dried fruit or individually wrapped bars are naturally durable and easy to grab on the go.
Bottom line
It’s possible to find nutritious options in airports with these six dietitian-approved choices.
The key to successful airport eating is to balance protein with fiber and choose options that work within travel restrictions, such as being easy to eat on the go, as well as being TSA compliant (if you pack your snacks ahead of time).
To stay on track while traveling, log your snacks in MyFitnessPal as you go. The barcode scanner makes it easy to track airport finds in seconds, helping you keep track of what you’re eating without adding stress to your travel day.
The post Airport Food Survival Guide: What to Grab at the Gate appeared first on MyFitnessPal Blog.