27 Healthy Gas Station Snacks for Guilt-Free Snacking in 2025

When planning a road trip, finding healthy gas station snacks can be a major challenge. Gas stations are often filled with snacks packed with calories, sodium, saturated fat and sugar, making eating healthily on the road a challenge.

However, this doesn't mean getting snacks at the gas station is off the cards if you're trying to stick to your healthy eating plan while traveling. To help you find the healthiest snacks at the gas station, we've put together an in-depth guide outlining 27 top choices that most places will stock.

From fresh fruit to hummus and vegetable sticks, this list has plenty of options to help you fuel up for your journey without impacting your health goals. So, if you need healthy eats for your next road trip, let's dig in and discover the healthiest gas station snacks!

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• How We Choose the Healthiest Gas Station Snacks
• The 27 Healthiest Gas Station Snacks
• What Are the Healthiest Gas Station Snacks?
  • Best Low-Calorie Gas Station Snacks
  • Best High-Protein Gas Station Snacks
  • Best Low-Sodium Gas Station Snacks
  • Best Low-Fat Gas Station Snacks

How We Choose the Healthiest Gas Station Snacks

The team at Cozymeal has a strong background connecting our audience with a range of food-related content, including helpful guides on nutrition. When it came to creating this guide to the best gas station snacks for healthy eating, we turned to this experience and knowledge while also conducting in-depth research to ensure only the healthiest snacks made our list.

The content was reviewed by a nutritionist as well, and we ensured that an average nutritional overview was added for snacks, where possible, to make finding the best ones for your dietary needs easier.

The following set of criteria was additionally used when selecting which healthy gas station snacks would make it onto our list.

Our guide to the healthiest gas station snacks:

• Has options that don’t significantly cut into daily nutritional values outlined by the FDA.
• Recommends snacks that are low in sodium, cholesterol, saturated fat and added sugar.
• Includes both sweet and savory options.
• Covers products for various dietary needs, from high-protein and low-calorie snacks to vegan and vegetarian options.
• Highlights snacks that are widely available and should be for sale in most gas stations.

The result is a guide that has a healthy gas station snack for almost every traveler. We even offer some tips on what to look for when choosing healthy gas station snacks and provide a quick overview of the best snacks for common dietary needs and goals.

The 27 Healthiest Gas Station Snacks

1. Peanut Butter

Peanut butter is one of the most popular foods in the U.S., and it's usually pretty healthy. As WebMD explains, this nut 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 most healthy gas station snacks.

It’s a fantastic choice when searching for healthy snacks for kids, but it makes a great option for adults as well. While you could enjoy this healthy gas station snack on its own, pairing it with fruit slices or some of the healthiest crackers you can find is a great idea.

Just remember to opt for the healthiest peanut butter at the gas station, which will be one with only peanuts and possibly a little salt. Peanut butter with added oils and sugars isn’t overly healthy and should be avoided where possible.

Unsweetened Peanut Butter Nutritional Info (per 2 tablespoons)

• Calories: 200
• Total Fat: 12 grams (22% DV)
• Saturated Fat: 2.6 grams (13% DV)
• Cholesterol: 0 milligrams
• Sodium: 119 milligrams (5% DV)
• Carbohydrates: 7.2 grams (3% DV)
• Dietary Fiber: 2.9 grams (10% DV)
• Total Sugar: 1.7 grams
• Added Sugar: 0 grams
• Protein: 8.3 grams

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.

Plain Greek Yogurt Nutritional Info (per 100-gram container)

• Calories: 80
• Total Fat: 3.5 grams (5% DV)
• Saturated Fat: 2.2 grams (11% DV)
• Cholesterol: 14 milligrams (5% DV)
• Sodium: 70 milligrams (3% DV)
• Carbohydrates: 5.7 grams (2% DV)
• Dietary Fiber: 0 grams
• Total Sugar: 5.7 grams
• Added Sugar: 0 grams
• Protein: 9.5 grams

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 are 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 packaging. But, are bananas healthy? Yes, they are! Bananas are an excellent source of potassium, magnesium and vitamin B6. They're also low in calories and pair well with other healthy gas station snacks, like Greek yogurt or natural peanut butter.

Oranges and apples are also among the healthiest fruit choices that are commonly available at gas stations. 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 don’t need to be refrigerated either, so you can buy enough to last a few days while traveling.

Fresh Fruit Nutritional Info: Varies

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. Your daily caffeine fix is low in calories and may even offer some health benefits.

For example, 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 gas station 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 beverage.

Black Coffee Nutritional Info (per 8 fluid ounce mug)

• Calories: 2
• Total Fat: 0 grams
• Saturated Fat: 0 grams
• Cholesterol: 0 milligrams
• Sodium: 0 milligrams
• Carbohydrates: 0 grams
• Dietary Fiber: 0 grams
• Total Sugar: 0 grams
• Added Sugar: 0 grams
• Protein: 0 grams
• Caffeine: 80-120 milligrams

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 to 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.

You can also find many types of protein bars, from those that are keto-friendly to those with plant-based ingredients, meaning this healthy gas station snack works for all kinds of diets.

While shopping, you will need to check the labels if opting for this healthy gas station snack. That is because protein bars often 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.

Protein Bar Nutritional Info: Varies

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.

A primary drawback, even when choosing the healthiest option at the gas station, is that most jerky varieties are high in salt. However, some have much more sodium than others, so check the label before you buy to find the best option.

Common types of jerky, like beef jerky, are also classed as ultra-processed and should be consumed in moderation. Where possible, opt for healthier high-protein gas station snacks, such as Greek yogurt, edamame, unsalted nuts or hummus. Yet, if this is all that's available, minimal ingredient jerky can work in a pinch.

Beef Jerky Nutritional Info (per 28-gram serving)

• Calories: 116
• Total Fat: 7.3 grams (9% DV)
• Saturated Fat: 3.1 grams (16% DV)
• Cholesterol: 14 milligrams (5% DV)
• Sodium: 580 milligrams (26% DV)
• Carbohydrates: 3.1 grams (1% DV)
• Dietary Fiber: 0.5 grams (2% DV)
• Total Sugar: 2.6 grams
• Added Sugar: 0 grams
• Protein: 9.4 grams

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. As the Cleveland Clinic explains, other health benefits of hummus include that it helps with blood sugar management and promotes heart health.

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.

As with most other items on this list of the healthiest gas station snacks, do check the label when buying hummus. Some varieties are very high in sodium and may be made with less healthy, highly processed oils instead of the traditional olive oil. Remember to check the sodium content and other nutritional values of less healthy dipping snacks, such as pita or pretzel chips, as well.

Hummus Nutritional Info (per 60-gram serving)

• Calories: 100
• Total Fat: 5.8 grams (7% DV)
• Saturated Fat: 0.9 grams (4% DV)
• Cholesterol: 0 milligrams
• Sodium: 227 milligrams (10% DV)
• Carbohydrates: 8.6 grams (3% DV)
• Dietary Fiber: 3.6 grams (13% DV)
• Total Sugar: 0 grams
• Added Sugar: 0 grams
• Protein: 4.7 grams

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 125 to 155 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.

Whole Milk Nutritional Info (per 1 cup serving)

• Calories: 125
• Total Fat: 4.8 grams (6% DV)
• Saturated Fat: 3.1 grams (16% DV)
• Cholesterol: 20 milligrams (7% DV)
• Sodium: 115 milligrams (5% DV)
• Carbohydrates: 12 grams (4% DV)
• Dietary Fiber: 0 grams
• Total Sugar: 12 grams
• Added Sugar: 0 grams
• Protein: 8.1 grams

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. If you're concerned about calories, cashews are one of the lowest-calorie nuts to eat and are also commonly available at the gas station. Peanuts, along with almonds, are the best choice when looking for high-protein options.

Do note that many nuts sold at convenience stores and gas stations contain high amounts of sodium and even oils, so remember to check the nutritional labels before making a purchase. Raw or dry-roasted, 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.

Nuts Nutritional Info: Varies

10. Pickles

They may not be the easiest foods to eat, but pickles are a great, healthy gas station snack. 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.

Some pickles come in brine and can be crunched straight from the packet or jar. They’re great paired with cheese or nuts, too.

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. There's even evidence, as covered by sources like Harvard Health, to show that including fermented food in your diet is especially beneficial to gut health.

The major drawback of this relatively healthy gas station snack? They are quite high in sodium. This means that if you need to watch your sodium intake, you should pass on this option. However, they should be fine if consumed in moderation for most other people; just stick to one serving (around 35 grams) to avoid a high salt intake.

Pickles Nutritional Info (per 35-gram spear)

• Calories: 4.2
• Total Fat: i>
• Saturated Fat: 0 grams
• Cholesterol: 0 milligrams
• Sodium: 283 milligrams (12% DV)
• Carbohydrates: i>
• Dietary Fiber: i>
• Total Sugar: i>
• Added Sugar: i>
• Protein: i>

11. Dark Chocolate

Chocolate lovers don’t have to miss out on healthy gas station snacks as long as they opt for the healthiest dark chocolate with a high cocoa percentage rather than milk. Dark chocolate contains a lot less sugar than milk chocolate and has a variety of essential vitamins such as iron, copper and magnesium. It’s also rich in antioxidants that can help 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% cocoa, ideally going for something in the 80% or higher range.

80% Dark Chocolate Nutritional Info (per 28-gram serving)

• Calories: 155
• Total Fat: 8.9 grams (11% DV)
• Saturated Fat: 5.3 grams (26% DV)
• Cholesterol: 2.3 milligrams (1% DV)
• Sodium: 6.8 milligrams (i>
• Carbohydrates: 17.3 grams (6% DV)
• Dietary Fiber: 2 grams (7% DV)
• Total Sugar: 8 grams
• Added Sugar: 8 grams (16% DV)
• Protein: 2 grams

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 and portion control.

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.

Unsalted Sunflower Seeds Nutritional Info (per 25-gram serving)

• Calories: 152
• Total Fat: 12 grams (15% DV)
• Saturated Fat: 1.2 grams (6% DV)
• Cholesterol: 0 milligrams
• Sodium: 0 milligrams
• Carbohydrates: 6.5 grams (3% DV)
• Dietary Fiber: 2 grams (7% DV)
• Total Sugar: 0 grams
• Added Sugar: 0 grams
• Protein: 5 grams

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.

Guacamole Nutritional Info (per 2-tablespoon serving)

• Calories: 45
• Total Fat: 4.1 grams (5% DV)
• Saturated Fat: 0.6 grams (3% DV)
• Cholesterol: 0 milligrams
• Sodium: 127 milligrams (6% DV)
• Carbohydrates: 6.5 grams (3% DV)
• Dietary Fiber: 1.8 grams (6% DV)
• Total Sugar: i>
• Added Sugar: 0 grams
• Protein: i>

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 great 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 healthy 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.

String Cheese Nutritional Info (per 28-gram stick)

• Calories: 85
• Total Fat: 6.3 grams (8% DV)
• Saturated Fat: 3.7 grams (19% DV)
• Cholesterol: 22 milligrams (7% DV)
• Sodium: 178 milligrams (8% DV)
• Carbohydrates: i>
• Dietary Fiber: 0 grams
• Total Sugar: i>
• Added Sugar: 0 grams
• Protein: 6.3 grams

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.

Dried Fruit Nutritional Info: Varies

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 to 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.

Hard-Boiled Eggs Nutritional Info (per 50-gram serving)

• Calories: 78
• Total Fat: 5.3 grams (7% DV)
• Saturated Fat: 1.6 grams (8% DV)
• Cholesterol: 187 milligrams (62% DV)
• Sodium: 62 milligrams (3% DV)
• Carbohydrates: i>
• Dietary Fiber: 0 grams
• Total Sugar: i>
• Added Sugar: 0 grams
• Protein: 6.3 grams

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 types of pretzels available and their nutritional profile can vary a lot. To make sure you’re selecting the healthiest gas station snack, the best pretzel brands to go for are baked varieties that are ideally whole grain and have low levels of seasoning. In most cases, this will be the standard salted variety, but you may be able to find unsalted pretzels.

You can add extra elements to make this a more balanced, healthy gas station snack by pairing a serving of pretzels 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.

Salted Pretzels Nutritional Info (per 28-gram serving)

• Calories: 110
• Total Fat: 0.5 grams (1% DV)
• Saturated Fat: 0 grams
• Cholesterol: 0 milligrams
• Sodium: 280 milligrams (12% DV)
• Carbohydrates: 23 grams (8% DV)
• Dietary Fiber: 1 gram
• Total Sugar: 1 gram
• Added Sugar: 1 gram (2% DV)
• Protein: 3 grams

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 lots of fruit leather is vegan and contains no added sugars. Just remember to avoid fruit leather that leans closer to candy, such as Fruit By the Foot.

Minimal ingredient fruit leathers to look out for include Bear YoYos Fruit Rolls and Black Forest Stretch Island Fruit Strips. You may also find some other healthy fruit snacks at the gas station, such as apple chips, fruit bars or smoothie pouches.

Remember to only eat a small amount of this healthy gas station snack as well as the sugar and calories from concentrated fruit juice can add up quickly.

No-Added Sugar Fruit Leather Nutritional Info (per 20-gram serving)

• Calories: 60
• Total Fat: 0 grams
• Saturated Fat: 0 grams
• Cholesterol: 0 milligrams
• Sodium: 0 milligrams
• Carbohydrates: 15 grams (7% DV)
• Dietary Fiber: 2 grams (7% DV)
• Total Sugar: 8 grams
• Added Sugar: 0 grams
• Protein: 0 grams

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 and fried potato chips, baked chips can somewhat enter the realm of 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.

You can even find the likes of lentil or quinoa chips, adding extra protein to your snack. Still remember to check the sodium content even if the product looks healthy, as many chips branded as healthy have added salt and may also have a high amount of saturated fat.

Baked or Vegetable Chips Nutritional Info: Varies

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.

Protein Shake Nutritional Info: Varies

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. Plain, wholegrain 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.

Rice Cakes Nutritional Info (per rice cake)

• Calories: 35
• Total Fat: i>
• Saturated Fat: i>
• Cholesterol: 0 milligrams
• Sodium: 29 milligrams (1% DV)
• Carbohydrates: 7.3 grams (3% DV)
• Dietary Fiber: i>
• Total Sugar: i>
• Added Sugar: 0 grams
• Protein: i>

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.

Some coconut water can have added sugars, so check labels before purchasing. The best coconut water has only natural coconut water with no added extras.

Unsweetened Coconut Water Nutritional Info (per 240 milliliters)

• Calories: 46
• Total Fat: i>
• Saturated Fat: 0.4 grams (2% DV)
• Cholesterol: 0 milligrams
• Sodium: 250 milligrams (11%)
• Carbohydrates: 8.9 grams (3% DV)
• Dietary Fiber: 2.6 grams (9% DV)
• Total Sugar: 6.3 grams
• Added Sugar: 0 grams
• Protein: 1.7 grams

23. Edamame

Found in the chiller aisle in individually packaged pots, edamame are tender, immature 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 a tub of edamame a first-rate healthy gas station snack.

Unsalted Edamame Nutritional Info (per 78-gram serving)

• Calories: 94
• Total Fat: 4 grams (5% DV)
• Saturated Fat: 0.5 grams (2% DV)
• Cholesterol: 0 milligrams
• Sodium: 4.7 milligrams (i>
• Carbohydrates: 6.9 grams (3% DV)
• Dietary Fiber: 4 grams (14% DV)
• Total Sugar: 1.7 grams
• Added Sugar: 0 grams
• Protein: 9.2 grams

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 55 grams) contain approximately 60 to 70 calories but have 10 to 15 grams of protein.

This boost of protein can help you to feel fuller for longer, especially if you pair your tuna with wholegrain carbohydrates, such as wholegrain 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.

Some tuna does come salted, which can result in a sodium value of over 300 milligrams for a half-can portion. Therefore, it's best to try and find low- or no-sodium tuna when opting for this healthy gas station snack.

Low-Sodium Tuna Nutritional Info (per 55-gram serving)

• Calories: 65
• Total Fat: i>
• Saturated Fat: i>
• Cholesterol: 27.5 milligrams (9% DV)
• Sodium: 70 milligrams (3% DV)
• Carbohydrates: 0 grams
• Dietary Fiber: 0 grams
• Total Sugar: 0 grams
• Added Sugar: 0 grams
• Protein: 14.5 grams

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 becomes one of the top low-calorie snacks at the gas station.

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. If going for plain unsalted or lightly salted popcorn, the calorie count is around 60 per 14-gram serving.

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 an alternative to chips.

Plain, Lightly Salted Popcorn Nutritional Info (per 14-gram serving)

• Calories: 60
• Total Fat: 1.4 grams (2% DV)
• Saturated Fat: 0.2 grams (1% DV)
• Cholesterol: 0 milligrams
• Sodium: 76.5 milligrams (3% DV)
• Carbohydrates: 10 grams (4% DV)
• Dietary Fiber: 2 grams (7% DV)
• Total Sugar: 0 grams
• Added Sugar: 0 grams
• Protein: 1.8 grams

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 to 100 calories per 100-gram serving.

It’s also high in calcium, selenium and B vitamins. The same serving includes around 10 to 12 grams of protein as well. Another health benefit of cottage cheese is that it keeps you full (primarily due to the previously mentioned protein content), which is a major plus if your next food stop on the road is a few hours out.

Cottage Cheese Nutritional Info (per 100-gram serving)

• Calories: 98
• Total Fat: 4.3 grams (5% DV)
• Saturated Fat: 1.7 grams (9% DV)
• Cholesterol: 16.4 milligrams (5% DV)
• Sodium: 360 milligrams (16% DV)
• Carbohydrates: 3.4 grams (1% DV)
• Dietary Fiber: 0 grams
• Total Sugar: 2.6 grams
• Added Sugar: 0 grams
• Protein: 10.9 grams

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.

Eating too much dried fruit can also greatly increase your sugar and calorie consumption; therefore, portioning this healthy gas station snack is important. If granola is included, this may also be high in added sugar, so read nutrition labels carefully before purchasing trail mix.

If you don’t see a ready-made 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.

Trail Mix Nutritional Info: Varies

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.

While searching for healthy gas station snacks, it’s also important to review labels and avoid snacks with medium to high amounts of sodium, saturated fat and added sugar. Avoid snacks with a very high amount of calories per serving as well. You’ll also want to choose snacks that don’t contain any artificial ingredients or sweeteners.

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, such as having apple slices with peanut butter.

Other top picks among the healthiest gas station snacks include fresh fruit and plain Greek yogurt, hummus with vegetable sticks, edamame and nuts (ideally unsalted and without added oils).

As mentioned, the absolute healthiest gas station snacks for you will depend on your exact dietary needs. The following are the best healthy gas station snacks for various dietary needs and health goals. While this is a good guide, remember to check snack labels for exact ingredients and nutritional values and to see if there is the potential for cross-contamination before purchasing.

Best Low-Calorie Gas Station Snacks

• Fresh Fruit
• Plain Greek Yogurt
• Rice Cakes
• String Cheese
• Hummus and Vegetable Sticks
• Edamame
• Plain Popcorn

Best High-Protein Gas Station Snacks

• Protein Bars
• Protein Shakes
• Jerky
• Plain Greek Yogurt
• Cottage Cheese
• Whole Milk
• Peanut Butter
• Packet Tuna
• Edamame
• Nuts like peanuts, almonds or pistachios

Best Low-Sodium Gas Station Snacks

• Fresh Fruit
• Plain Greek Yogurt
• 70%+ Dark Chocolate
• Fruit Leather
• Rice Cakes
• Unsalted Sunflower Seeds
• Unsalted Nuts
• Unsalted Edamame
• Unsalted Popcorn
• Unsalted or Low-Sodium Tuna

Best Low-Fat Gas Station Snacks

• Fresh Fruit
• Packet Tuna
• Plain Popcorn
• Pickles
• Pretzels
• Rice Cakes
• Fruit Leather
• Edamame

Best Vegan Gas Station Snacks

• Hummus and Vegetable Sticks
• Guacamole
• Edamame
• Nuts and Seeds
• Fresh Fruit
• Dried Fruit
• Plain Popcorn
• Plant-Based Milk
• Peanut Butter
• Rice Cakes
• Fruit Leather
• Vegetable Chips
• 70%+ Dark Chocolate (check for milk ingredients)
• Pretzels (check ingredients)
• Trail Mix (check ingredients)

Best Keto Gas Station Snacks

• Jerky
• Keto-Friendly Protein Bars
• Hard-Boiled Eggs
• Nuts and Seeds
• Peanut Butter
• 70%+ Dark Chocolate
• Plain Greek Yogurt

Best Gluten-Free Gas Station Snacks

• Jerky
• Plain Greek Yogurt
• Cottage Cheese
• String Cheese
• 70%+ Dark Chocolate
• Gluten-Free Crackers
• Nuts and Seeds
• Fruit Leather
• Hummus and Vegetable Sticks
• Vegetable Chips (check ingredients label)

Best Low-Carb Gas Station Snacks

• Plain Greek Yogurt
• Nuts and Seeds
• Pickles
• Jerky
• String Cheese
• Hard-Boiled Eggs
• Tuna Packets
• Cottage Cheese

Most Healthy Gas Station Beverages

• Black Coffee
• Unsweetened Tea
• Plain Water
• Sparkling Water
• Unsweetened Coconut Water
• Dairy or Plant-Based Milk

Finding healthy gas station snacks to fit in with a balanced diet doesn’t need to be a struggle. Hopefully, our guide has made it easier to find the healthiest sweet and savory snacks 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.