27 Healthy Gas Station Snacks for Guilt-Free Snacking in 2025
Planning a trip and looking for healthy gas station snacks? Our guide is here to help with 27 top snack picks that will help you fuel up for your journey without impacting your health goals.
Long car journeys can make eating healthily a challenge, but our list of top healthy gas station snacks is full of well-balanced alternatives to more unhealthy gas station snacks like chips and candy.
Our guide covers something for everyone, from sweet to savory treats and healthy gas station snacks for quick pit stops, through to bigger meal-like snacks. So, if you need healthy eats for your next road trip, crank up the radio and let’s go!
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What Are the Healthiest Gas Station Snacks?
Your selection of healthy gas station snacks ultimately depends on your individual health goals. High-fiber and high-protein snacks will help you to feel fuller for longer and avoid overeating. This is positive for anyone seeking to lose weight.
Snacks that combine protein, fat and carbohydrates will also make sure that you’re giving your body the best fuel to see you through your journey. In general, when seeking healthy gas station snacks, it’s best to look for food that’s as unprocessed as possible.
Read through the ingredient list and choose snacks that don’t contain any artificial ingredients or sweeteners. Check the fat, salt and calorie content per serving to help manage your portions too.
One of the simplest ways to increase the nutrition of even the healthiest gas station snacks is to add extra vitamins and minerals. This could be by adding salad to sandwiches or by pairing healthy gas station snacks with additional fruits and vegetables.
The 27 Healthiest Gas Station Snacks
1. Peanut Butter and Apple Slices
Peanut butter is packed full of vitamins and minerals, including iron, magnesium and vitamin E. It’s also high-protein and contains healthy fats, making it not only a nutritional powerhouse but also one of the top healthy gas station snacks. It’s also a fantastic choice when searching for healthy snacks for kids.
While you could enjoy this healthy gas station snack on its own, pairing it with apple slices, crackers or pretzel chips is a great idea. Just remember to try and find the healthiest peanut butter at the gas station, which will be one with only peanuts and a little salt. Those with lots of added oils and sugars aren’t overly healthy and should be avoided where possible.
2. Greek Yogurt
Head to the chilled section and you’ll find our next pick of healthy gas station snacks: Greek yogurt. The healthiest Greek yogurt to choose is one that is high in protein yet low in sugar, especially added sugar. This generally means going for plain Greek yogurt. Yogurt with honey or no-added sugar fruit purées can also be a healthy choice.
This high-protein healthy gas station snack will keep you feeling full and energised, and often comes in a single serve container, making it easy to portion and eat. You can up the nutritional value even more by adding a handful of healthy nuts or a portion of fresh fruit.
3. Fresh fruit
When it comes to selecting healthy gas station snacks, you can’t beat fresh fruit. Fruits are high in fiber to help you feel fuller for longer and packed with nutrients, such as vitamin C, B vitamins and folic acid. Fresh fruits are also some of the best foods to boost the immune system and are great at staving off hunger pangs during long journeys.
Bananas are especially perfect for car trips as they come in their own natural wrapper. Plus, they’re an excellent source of potassium, magnesium and vitamin B6. Oranges and apples, some of the healthiest fruit choices, are also commonly available at gas stations and are delicious, too! You may also be able to find containers of pineapple or melon.
As a plus, fresh fruit is one of the most cost-effective healthy gas station snacks, especially if you buy a multipack. Many kinds of fruit also don’t need to be refrigerated, so you can buy enough to last for several days while traveling.
4. Black Coffee
A daily cup is a must for lots of us, but black coffee can also be a top choice of healthy gas station snacks, provided it’s high quality. Your daily caffeine fix has a lot of health benefits, including offering protection against diseases like Alzheimer’s and Parkinson’s.
Additionally, there’s significant evidence from studies reported by the National Library of Medicine that coffee can protect against certain types of cancer. A cup of coffee can also help us to stay alert while driving, but make sure that you’re getting enough sleep and drinking water regularly alongside your coffee.
To maximize this choice of healthy gas station snacks, skip the creamer or sugar and add a dash of milk or a quarter teaspoon of cinnamon instead. Some gas stations may also have small packets of honey or agave to naturally sweeten your coffee.
5. Protein Bars
Protein bars are one of the best healthy gas station snacks for those looking for a quick boost of energy. They’re convenient to eat on the road and their high protein content, usually between 10-20 grams per bar, can help you to feel fuller for longer.
That makes protein bars ideal for long journeys, especially for those looking for the best gas station snacks for weight loss as they will keep you full without adding too many calories to your daily intake. However, there are variations in the nutritional composition of protein bars depending on the brand and flavor.
Some contain additives such as high fructose corn syrup, which have been linked to an increased risk of developing diabetes. When making your selection, try to go for the healthiest protein bars, which will be those with minimal added sugars and a high amount of whole food rather than processed ingredients.
6. Jerky
Getting enough protein, essential for repairing muscles and cells and helping the body to function, can be difficult while traveling. Unlike carbohydrates and fats, our bodies can’t store protein, so it’s important to make sure you’re getting enough every day.
That's why jerky, a fantastic source of protein, earns its place as one of our top healthy gas station snacks. It’s also low in fat and high in minerals, including zinc and iron. Beef jerky is the most commonly available, but you might also find salmon, turkey and buffalo, as well as a growing number of plant-based options for vegans and vegetarians.
Turkey jerky is a good pick if you have a few proteins to choose from. It contains around 70 calories per serving and 12 grams of protein, so it’s a superb choice of low-calorie gas station snacks. Some jerky varieties can be high in salt, so check the label before you buy if you’re trying to lower your sodium intake.
7. Hummus
Healthy gas station snacks don’t get much better than hummus and vegetable sticks. Hummus is made from ground chickpeas, oil and tahini (sesame seed paste) and is full of fiber and plant-based protein. It’s one of the best gas station snacks for weight loss and is a top pick for vegan or vegetarian travelers.
Many gas stations offer hummus in a convenient cup paired with celery, baby carrots, crackers or pretzel crisps. If you can’t find hummus that comes with something to dip, you don’t have to give up on this healthy gas station snack. Most gas stations sell vegetable sticks and things like pita chips separately.
8. Milk
If you’re making a pit stop and looking for hydration, skip the sugary sodas and energy drinks and turn to milk, a simple pick of healthy gas station snacks. It’s available at most stops and has a complex nutritional profile that delivers around 8 grams of protein and 152 calories in a standard serving of whole cow’s milk. It’s also an excellent source of calcium to support bones and teeth.
Those avoiding lactose won’t have to miss out on this choice of healthy gas station snacks. A plant-based milk, such as unsweetened oat milk, has between 120 and 150 calories per 250 milliliter glass, along with 2.5 to 3 grams of protein.
If an option like unsweetened soy milk is available, this is a great choice with around 80 to 110 calories per 250 milliliters and 8 grams of protein. While these may not be available in mini sizes, most gas stations have larger sizes of plant-based milks, which you can store in a cool bag in the car to enjoy when needed.
9. Nuts
Ask any nutritionist or dietician and they’ll tell you that nuts are a fantastic choice of healthy gas station snacks. Almonds and pistachios are some of the best choices of healthy gas station snacks and are readily available.
Both of these superfoods are high in protein and nutrients, including vitamin E, fiber and antioxidants, but are lower in fat than some other nuts. Raw, unsalted nuts are your best friend if you’re seeking the healthiest gas station food, especially if you’re trying to reduce your sodium intake.
If you’re craving a salty flavor, though, you can mix a handful of salted and unsalted nuts together to reduce the overall sodium but retain the salty hit.
10. Pickles
They may not be the easiest foods to eat, but pickles are actually great healthy gas station snacks. Most commonly, when we refer to pickles, we mean cucumbers, but you might also find other pickled fruits and vegetables at your nearest gas station.
As well as tasting delicious, pickles have a number of health benefits that make them super healthy gas station snacks. They're a source of vitamin C and beta-carotene and there's evidence to show that including fermented food in your diet is especially beneficial to gut health.
Some pickles come in brine and can be crunched straight from the packet or jar. They’re great paired with cheese or lightly salted nuts, too.
11. Dark Chocolate
Chocolate lovers don’t have to miss out on healthy gas station snacks as long as they opt for dark chocolate rather than milk. Dark chocolate contains a lot less sugar and has a variety of essential vitamins such as iron, copper and magnesium. It’s also rich in antioxidants to fight free radical damage.
You’ll find a lot of dark chocolate choices at the gas station, but not all have the same nutritional value. A simple rule to remember is that the darker a chocolate, the more cocoa it contains — for the healthiest candy option, choose at least 70 percent cocoa.
12. Sunflower Seeds
If you’re looking for healthy gas station snacks to replace savory options like chips, then sunflower seeds are a first-class pick. They’re rich in nutrients including copper, magnesium, iron and zinc, all of which support vital functions to keep the body healthy. They’re also an effective source of protein, with 5.5 grams per quarter cup serving.
We love that sunflower seeds offer an interactive eating experience as each one has to be shelled; this also helps to slow down your eating, which can be beneficial for digestion. Sunflower seeds are relatively high in calories and fat, with around 141 calories and 14.1 grams of fat per serving, so keep an eye on your portion size if opting for this healthy gas station snack.
13. Guacamole
A low-cost bite that’s also very versatile, guacamole is a super pick of healthy snacks from the gas station. Made from mashed avocados, which are high in heart-healthy monounsaturated fat, guacamole tubs to share can be found in the chiller aisle. Some gas stations also serve individual packets.
Avocados are rich in potassium, fiber and essential vitamins, which all contribute to good overall health. Pair with your pick of the healthiest vegetables, such as carrots, bell peppers or celery for added vitamins and minerals.
Alternatively, grab some whole-grain crackers for dipping to create a healthy gas station snack that provides a mix of complex carbs and healthy fats. You may also find healthy tortilla chips at the gas station, such as those with quinoa, which pair perfectly with guacamole.
14. String Cheese
Cheese is a very nutritionally complex food and a super source of calcium, magnesium and vitamin D, which all contribute to maintaining healthy bones and a strong immune system. It’s also a superior source of protein; no wonder it’s a popular choice of healthy gas station snacks!
Most string cheese is made from mozzarella, which is one of the lowest-fat and lowest-calorie cheese options. If string cheese isn’t available, you’re likely to find individual sticks of Colby Jack and cheddar, which are slightly higher in calories than mozzarella but still high in vitamins and minerals.
15. Dried Fruit
Raw fruit has already made an appearance on our list of healthy gas station snacks, but dried fruit can be a brilliant alternative if fresh fruit doesn’t work for you or isn’t available. While the drying process does remove some of the nutrients from fruit and concentrates the calories and sugar content, dried fruit still has a lot of benefits.
For example, dried apricots are high in potassium, copper, vitamin A and C and have around 150 calories per half cup serving, making them one of the best healthy gas station snacks. Prunes are another ace choice – not only do they support gut health, but they're also high in vitamins K and B6.
16. Hard-Boiled Eggs
One of the more unusual additions to our list of healthy gas station snacks, perhaps, but hard-boiled eggs have multiple benefits, including a low calorie count and a high level of omega-3. They’re also one of the best high-protein snacks for eating on the move. Each egg contains around 6-7 grams of protein and a dose of vitamin A and selenium.
Many gas stations serve individually wrapped hard-boiled eggs, but there’s a growing number of brands supplying resealable multipacks. Some are lightly pickled in brine or stored in a liquid that includes citric acid, a harmless preservative that won’t impact the egg’s flavor.
17. Pretzels
A straightforward pick of healthy gas station snacks, pretzels are salty and crunchy and a much healthier alternative to fried potato chips. This is because pretzels are usually baked, rather than fried, so they contain significantly less fat than chips. They’re also occasionally made from whole grains, which are a good source of carbohydrates and fiber.
There are lots of pretzel brands available and their nutritional profile can vary a lot. To make sure you’re selecting the healthiest gas station snack, choose baked pretzel varieties with low levels of seasoning.
You can add extra nutrition by pairing with a scoop of guacamole or protein-filled hummus. If a healthy brand of pretzels isn’t on offer, they are still an okay pick, but portion control is key.
18. Fruit Leather
It’s easy to reach for the candy when you’re hitting the highway, but fruit leather makes a much better alternative. One of the top healthy gas station snacks, fruit leather is typically made from real fruit that has been dried and pressed, retaining a portion of the vitamin and mineral content of the raw fruit.
Check each label for the specifics, but fruit leather is generally vegan and contains no added sugars. You may also find some other healthy fruit snacks at the gas station, such as apple chips, fruit bars or smoothie pouches.
19. Baked or Vegetable Chips
Chips are a classic addition to any road trip, but you won’t have to miss out if you’re trying to eat clean. Rather than heavily flavored potato chips, baked chips, such as those made by Lay's, can still count as healthy gas station snacks.
There’s also a growing number of healthy chips made from vegetables other than potatoes that can add extra nutrients to your diet. Check out Jackson’s sweet potato chips or Terra root vegetable chips for bags with added goodness — they may not be the healthiest gas station food, but they offer more nutrition than standard chips and are still full of flavor.
Just remember to check the sodium content, as many chips branded as healthy still have added salt.
20. Protein Shakes
Protein shakes make for a simple and nutritious choice of healthy gas station snacks that are convenient to sip while traveling. Many protein shakes are made with whey, a form of dairy protein, but there are an increasing number of vegan protein shakes now entering the market.
As well as giving you a boost of protein, whey also has a number of health benefits, which contribute to this being one of the best healthy snacks from the gas station. It can reduce inflammation, reduce cholesterol, help to maintain muscle mass and lower blood pressure.
21. Rice Cakes
Versatile and filling, rice cakes are one of the best gluten-free snacks to eat on the go and a good choice among healthy gas station snacks. Both plain and flavored versions can be eaten on their own, but they can also be topped with cheese, hummus, guacamole or your choice of nut butter for extra flavor.
A sprinkle of seeds or a few slices of fresh fruit can add extra vitamins and minerals, too. If getting flavored varieties, just remember to check the ingredients, especially the sodium content, to confirm they are a healthy pick.
22. Coconut Water
If you’re feeling the need for an energy boost but you want to steer clear of sugary drinks, then coconut water should be top of your healthy gas station snacks list. This healthy drink is low in sugar and calories but loaded with electrolytes, including potassium, calcium and magnesium.
These substances help to regulate bodily fluids and can be an effective remedy if you’re feeling dehydrated. Effectively one of the healthiest energy drinks, it’s a top pick if you need a little boost but don’t want anything caffeinated.
23. Edamame
Found in the chiller aisle in individually packaged pots, edamame are tender soybeans that have been steamed in their pods. Some are lightly salted or sprinkled with chile or soy sauce for extra flavor.
Edamame are suitable for vegans and high in healthy fiber, antioxidants and vitamin K. They’re also high in protein, so they will help you to feel fuller and reduce sugar cravings, making them first-rate healthy gas station snacks.
24. Tuna Packets
A popular option for those looking to add more protein to their diet, tuna packets are one of the best healthy gas station snacks. Made from tuna flakes in a little water, these convenient pouches (of around 85 grams) contain only approximately 100 calories but have 20 to 24 grams of protein.
This boost of protein can help you to feel fuller for longer, especially if you pair your tuna with whole grain carbohydrates, such as pita chips or crackers.
As well as being a top pick of low-calorie gas station snacks, tuna is extremely rich in omega-3 fatty acids, which can help to reduce the level of LDL cholesterol in the blood. Omega-3 also supports brain function.
25. Popcorn
One of the most convenient healthy snacks, popcorn is a definite crowd-pleaser. We’re all familiar with the movie version topped with plenty of butter, but skip the toppings and popcorn is one of the top low-calorie snacks at gas stations.
For example, a 0.625-ounce bag of Smartfood’s White Cheddar Popcorn contains just 100 calories. You may also find Skinny Pop at the gas station, which is low in calories but full of flavor.
As a whole grain, popcorn can help reduce the risk of developing diabetes and heart conditions. This is because it has a low glycemic index (GI), which helps to maintain your blood sugar levels. It’s also easy to eat and store, making it an excellent pick among healthy gas station snacks for those looking for a replacement for chips.
26. Cottage Cheese
Like hummus and guacamole, seen earlier in our rundown of healthy gas station snacks, cottage cheese makes a great dip for vegetables, crackers and fruit. It’s an excellent choice of low-calorie snacks at gas stations, with around 95 calories per 100-gram serving. It’s also high in calcium, selenium and B vitamins. The same serving includes around 10-12 grams of protein as well.
27. Trail Mix
One of the most popular choices among healthy gas station snacks, trail mix can feature any combination of nuts, dried fruits, granola and seeds. Some types do contain candy, making them high in sugar, so it’s essential to check the nutritional information and contents of the mix before you buy.
If you don’t see an option that suits you, you can easily assemble your own using items from this list of healthy gas station snacks like dried fruit, nuts and seeds. Going this route also allows you to create a trail mix customized to your liking.
Finding healthy gas station snacks to fit in with a balanced diet doesn’t need to be a struggle. Our list offers lots of choices for sweet and savory snacking that will keep your health goals firmly on track. Whether you’re popping into the gas station for a quick pick-me-up or you're looking for healthy gas station snacks for a longer road trip, there are plenty of options for balanced and healthy snacking.
For even more ways to explore your favorite foods, check out other experiences happening on Cozymeal.
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