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?

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:

• Guided by FDA Daily Values
  • Favors snacks that don’t take a big share of sodium, saturated fat or added sugars per serving.
  • Flags portion tips and low-sodium/plain picks when needed.
• Mostly whole or minimally processed with sweet and savory options for different tastes.
• Highlights snacks that are widely available and should be for sale in most gas stations. 
• Balanced pairings to combine protein, fiber and carbs for steadier energy.

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 when you pick a jar containing just peanuts, it’s a nutrient-dense choice. As WebMD notes, it supplies vitamin E, niacin, manganese, vitamin B6, magnesium and copper, plus protein and mostly unsaturated fat, making it a smart pick among healthy gas station snacks.

It’s also a fantastic choice when searching for healthy snacks for kids. Pair it with apple or banana slices, the healthiest crackers, celery sticks or rice cakes for a balanced mix of protein, fiber and carbs that help keep energy steady on the road.

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 or sugars is less nutritious, so it’s best to choose simpler versions when you can.

Unsweetened Peanut Butter Nutritional Info (per 2 tablespoons)

• Calories: 200
• Total Fat: 12 grams (15% DV)
• Saturated Fat: 2.6 grams (13% DV)
• 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 and low in added sugar. Aim for about 15 to 20 grams of protein per 6 ounces and 0 grams added sugar. Fruit-on-the-bottom or honey-sweetened cups can carry significant added sugars, so choose plain more often.

This high-protein snack helps you feel full and often comes in single-serve cups for easy portioning. For natural sweetness and extra fiber, add fresh fruit, a handful of healthy nuts or a sprinkle of cinnamon. If only flavored options are available, look for ones with the fewest ingredients and no more than 6 to 8 grams of added sugar per serving.

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)
• 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, fresh fruit is hard to beat. Fruits are rich in fiber, which helps you feel fuller for longer, and they supply key nutrients such as vitamin C, B vitamins, potassium and folate. Fresh fruits are also some of the best foods to boost the immune system and can help keep energy levels steady during long trips.

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. Fresh fruit is also one of the most budget-friendly healthy gas station snacks. Many varieties don’t need refrigeration, making them easy to pack for several days on the road.

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 when enjoyed in moderation.

Research summarized by the National Library of Medicine suggests an association between regular coffee consumption and a lower risk of certain cancers, particularly liver and endometrial cancer. However, these findings are observational, so coffee shouldn’t be viewed as protective on its own.

A cup of coffee can also help you stay alert on long drives, though it’s no substitute for proper rest and hydration. To make your gas station coffee as healthy as possible, skip the creamer and sugar, and try adding a splash of milk or a sprinkle of cinnamon instead. If you prefer a little sweetness, use a small amount of honey or agave.

Black Coffee Nutritional Info (per 8 fluid ounce mug)

• Calories: 2
• Total Fat: 0 grams
• Saturated Fat: 0 grams 
• 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 can be one of the best healthy gas station snacks when you need something quick. Most offer 10 to 20 grams of protein per bar, which can help with fullness on long drives. Calories vary by brand, so check the label if you’re aiming for a lighter snack.

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. To narrow it down, look for the healthiest protein bars with short ingredient lists, at least 10 grams protein, 3 or more grams fiber, no more than 6 to 8 grams added sugar and about 200 calories or less. Keep sodium near or below 200 milligrams per bar.

Be mindful that some bars use sugar alcohols, which can cause stomach upset for some people, and others rely on added sugars like corn syrup that can push total sugar higher. Choosing bars made mostly from whole foods — nuts, seeds, oats or whey or soy protein — keeps the nutrition more balanced.

Protein Bar Nutritional Info: Varies 

6. Jerky

Jerky is a convenient source of protein and one of the easiest healthy gas station snacks to find on the road. A single ounce typically provides about 9 to 12 grams of protein for fewer than 100 calories, making it a satisfying option between meals.

Beef jerky is the most common, but you’ll also see turkey, chicken, salmon and even plant-based varieties. The healthiest beef jerky options are those made with lean cuts, minimal added sugar and less than 300 milligrams of sodium per ounce.

While jerky delivers important nutrients like zinc and iron, it’s still considered a processed meat, so it’s best enjoyed occasionally rather than daily. When possible, pair it with fresh fruit, vegetable sticks or unsalted nuts to balance sodium and add fiber. For travelers following specific eating styles, low-sodium or nitrate-free jerky options can be better picks among healthy gas station snacks.

Beef Jerky Nutritional Info (per 28-gram serving)

• Calories: 116
• Total Fat: 7.3 grams (9% DV)
• Saturated Fat: 3.1 grams (16% 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. Made from chickpeas, tahini (sesame seed paste) and olive oil, hummus provides fiber, plant-based protein and heart-healthy fats. It’s one of the best gas station snacks and a top pick for vegan or vegetarian travelers.

As the Cleveland Clinic explains, hummus offers a mix of nutrients that may support balanced blood sugar levels and heart health when eaten in moderation as part of an overall healthy diet. Many gas stations sell hummus in single-serve cups paired with celery, baby carrots, crackers or pretzel crisps.

If you can’t find it pre-packaged, grab vegetable sticks or whole-grain pita chips separately for dipping. As with other healthy gas station snacks, check labels before buying. Some varieties are high in sodium or use processed oils instead of olive oil. For the most nutritious option, choose versions made with simple ingredients and moderate portions of healthier dippers.

Hummus Nutritional Info (per 60-gram serving)

• Calories: 100
• Total Fat: 5.8 grams (7% DV)
• Saturated Fat: 0.9 grams (4% DV) 
• 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 want something more filling than water, milk can be a simple pick among healthy gas station snacks. A cup of whole cow’s milk provides about 8 grams of protein with roughly 125 to 155 calories, plus calcium that supports bone health. If you’re watching saturated fat, choose low-fat or fat-free milk.

Flavored milks such as chocolate or strawberry can add significant sugar, so check the ingredients list and nutrition information. If you avoid lactose, plant-based milks are widely available.

Unsweetened oat milk typically has about 120 to 150 calories per 250 milliliters with 2.5 to 3 grams of protein, while unsweetened soy milk lands around 80 to 110 calories with about 8 grams of protein per 250 milliliters, making soy the closest protein match to dairy. For any plant-based milk, look for options fortified with calcium, vitamin D and B12.

Whole Milk Nutritional Info (per 1 cup serving)

• Calories: 125
• Total Fat: 4.8 grams (6% DV)
• Saturated Fat: 3.1 grams (16% 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

Nuts are a reliable pick among healthy gas station snacks. Almonds and pistachios are easy to find and offer protein, fiber and nutrients like vitamin E and potassium. Peanuts, though technically legumes, stack up well for protein, too. Skip “superfoods” framing and focus on portions: most nuts provide about 160 to 200 calories per 1 ounce (28 grams).

Fat varies by type but is mostly unsaturated and if you’re watching calories, in-shell pistachios can help with mindful eating, and cashews are comparable in calories to other nuts. 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 can be a handy addition to healthy gas station snacks. Most are cucumber pickles, though you may see other vegetables, too. Some are fermented and refrigerated, while many shelf-stable versions are vinegar-brined and pasteurized.

Sources like Harvard Health note that fermented foods can provide live microbes that may support a healthy gut microbiome. That potential benefit only applies to pickles that are truly fermented and kept cold, so heat-processed, shelf-stable pickles don’t retain live cultures.

Think of pickles mainly for flavor and crunch, not vitamins. The major drawback of this relatively healthy gas station snack? They are quite high in sodium: a single spear often has about 250 to 300 milligrams. If you’re watching sodium, keep portions small, look for reduced-sodium options or give the spear a quick rinse. Pair with lower-sodium foods like fresh veggies, nuts or a sandwich instead of eating a whole pouch.

• Calories: 4.2
• Total Fat: <1 gram
• Saturated Fat: 0 grams 
• Sodium: 283 milligrams (12% DV)
• Carbohydrates: <1 gram
• Dietary Fiber: <1 gram
• Total Sugar: <1 gram
• Added Sugar: <1 gram
• Protein: <1 gram

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. Compared with milk chocolate, dark chocolate generally has less sugar, which can make it the healthiest candy choice when you want a sweet treat.

You’ll find a lot of dark chocolate choices at the gas station, but not all are the same. A simple rule to remember is that the darker a chocolate, the more cocoa it contains — for a smarter pick, choose at least 70% cocoa, and if available go for 80% or higher.

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)
• Sodium: 6.8 milligrams (<1% DV)
• 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 chips, sunflower seeds are a solid pick. They provide copper, magnesium, iron and zinc, plus about 5 to 6 grams of protein per small handful (roughly 25 to 28 grams). Shell-on seeds can also slow your pace of eating, which helps with portion control.

Keep an eye on portions, since sunflower seeds are energy-dense — about 150 calories and 12 to 14 grams of fat per 25 to 28 grams. For a healthy gas station snack, choose unsalted or lightly salted and dry-roasted versions. Flavored packs can add a lot of sodium, and some are oil-roasted.

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

• Calories: 152
• Total Fat: 12 grams (15% DV)
• Saturated Fat: 1.2 grams (6% DV)
• 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 which can help with mindful eating. Pair with your pick of the healthiest vegetables, such as carrots, bell peppers or celery for added vitamins and minerals. 

Whole-grain crackers work, too, for a healthy gas station snack that blends complex carbs with healthy fats. If you choose chips, check the sodium content and opt for baked or whole-grain styles when possible. Packaged guacamole can vary in sodium and ingredients, so scan labels for shorter lists and moderate salt.

Guacamole Nutritional Info (per 2-tablespoon serving)

• Calories: 50
• Total Fat: 4.5 grams (6% DV)
• Saturated Fat: 0.6 grams (3% DV)
• Sodium: 127 milligrams (6% DV)
• Carbohydrates: 3 grams (1% DV)
• Dietary Fiber: 2 grams (7% DV)
• Total Sugar: <1 gram 
• Added Sugar: 0 grams 
• Protein: 1 gram 

14. String Cheese

Cheese is nutrient-dense and a reliable source of calcium and protein, which support bone health. It can fit well into healthy gas station snack options when portions are moderate.

Most string cheese is made from part-skim mozzarella, one of the lower-calorie, lower-fat healthy cheese options. If string cheese isn’t available, individual sticks of Colby Jack or cheddar are common, though they’re typically higher in saturated fat and sodium. For a more nutritious pick, look for part-skim mozzarella, check sodium, and pair with fruit or veggie sticks.

String Cheese Nutritional Info (per 28-gram stick)

• Calories: 85
• Total Fat: 6.3 grams (8% DV)
• Saturated Fat: 3.7 grams (19% DV)
• Sodium: 178 milligrams (8% DV)
• Carbohydrates: <1 gram
• Dietary Fiber: 0 grams
• Total Sugar: <1 gram
• Added Sugar: 0 grams
• Protein: 6.3 grams

15. Dried Fruit

Fresh produce tops the list of healthy gas station snacks, but dried fruit is a practical stand-in when fresh isn’t available. Drying concentrates natural sugars and calories per bite and can reduce heat-sensitive nutrients like vitamin C, but fiber, potassium and many antioxidants remain.

Choose unsweetened options and check labels for added sugars or sulfites. Keep portions small — about ¼ cup counts as one fruit serving for most varieties.

Dried apricots are a compact source of fiber and potassium and provide carotenoids (vitamin A precursors). Prunes are another smart healthy gas station snack thanks to fiber and sorbitol, which can help support regularity.

Dried Fruit Nutritional Info: Varies 

16. Hard-Boiled Eggs

Hard-boiled eggs are a simple, nutrient-dense choice among healthy gas station snacks. Each egg provides about 6 to 7 grams of high-quality protein, making them one of the most convenient high-protein snacks for travel. They also supply essential nutrients like vitamin A, selenium and choline, which supports metabolism and brain health.

While eggs contain some omega-3s, the amount depends on the hen’s diet — standard eggs have small amounts, while omega-3-enriched varieties contain more. Either way, they’re satisfying and low in calories at roughly 70-80 per egg.

You’ll often find individually wrapped or multipack options at gas stations. Some are lightly pickled or stored in brine for freshness, which can raise sodium slightly, so check the label if you’re watching salt intake.

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)
• Sodium: 62 milligrams (3% DV)
• Carbohydrates: <1 gram
• Dietary Fiber: 0 grams
• Total Sugar: <1 gram
• Added Sugar: 0 grams
• Protein: 6.3 grams

17. Roasted Chickpeas

A straightforward pick of healthy gas station snacks, roasted chickpeas are salty and crunchy and a smarter swap for fried potato chips. They’re typically baked or air-roasted, so they can be lower in fat than chips while offering more fiber and protein.

You’ll find a range of flavors, and nutrition can vary a lot. To make sure you’re selecting the healthiest gas station snack, look for short ingredient lists, lightly salted or unsalted options, and versions roasted with minimal oil. Per 1 ounce, many packs land around 120 to 140 calories with about 5 to 6 grams of protein and 4 to 6 grams of fiber.

You can add extra elements to make this a more balanced, healthy gas station snack by pairing a serving of roasted chickpeas with fresh veggie sticks or a single-serve hummus. If only heavily seasoned options are available, portion control is key.

Roasted Chickpeas Nutritional Info (per 100-gram serving)

• Calories: 385
• Total Fat: 6 grams (8% DV)
• Saturated Fat: 0.6 grams (3% DV)
• Sodium: 18 milligrams (1% DV)
• Carbohydrates: 63 grams (23% DV)
• Dietary Fiber: 12.2 grams (44% DV)
• Total Sugar: 10.7 grams
• Added Sugar: 0 grams
• Protein: 20.5 grams

18. Smoothie Pouch

It’s easy to reach for candy on the highway, but smoothie pouches are a better alternative. One of the top healthy gas station snacks, these healthy fruit snacks are typically made from blended whole fruit — and often vegetables — offering convenient, mess-free sweetness.

Check each label for specifics. Many smoothie pouches are vegan and have no added sugars; choose those that list whole fruit and vegetables first and avoid products sweetened with juice concentrates.

Minimal-ingredient options to look for include fruit-and-veg blends or chia-based squeezes. You may also see other healthy fruit snacks at the gas station, such as unsweetened applesauce pouches or apple chips.

Portion still matters. Even without added sugar, concentrated fruit can add up quickly, so stick to one pouch and pair with protein (string cheese or roasted chickpeas) for a more balanced healthy gas station snack.

Unsweetened Smoothie Pouch Nutritional Info (per 90-gram pouch)

• Calories: 60
• Total Fat: 0 grams
• Saturated Fat: 0 grams
• Sodium: 5 milligrams
• Carbohydrates: 15 grams (5% DV)
• Dietary Fiber: 2 grams (7% DV)
• Total Sugar: 10 grams
• Added Sugar: 0 grams
• Protein: <1 gram

19. Baked or Vegetable Chips

Chips are a classic road trip pick, and you don’t have to skip them entirely. Instead of heavily flavored fried potato chips, look for baked versions of healthy chips made from vegetables or legumes. These can fit into healthy gas station snacks when portions are reasonable and labels check out.

You’ll see options like sweet potato or root vegetable chips and legume-based crisps made from lentils or quinoa. They aren’t the healthiest gas station food, but compared with standard chips they often offer a bit more fiber or protein. Check the ingredient list for oils and seasonings, and compare labels for sodium and saturated fat, since some “better-for-you” bags still run high.

Smart picks include plain or lightly seasoned baked chips, vegetable chips with short ingredient lists, or lentil and quinoa chips that list the legume first. Pair a single serving with hummus or cottage cheese to add protein and make the snack more satisfying.

Baked or Vegetable Chips Nutritional Info: Varies 

20. Seaweed Snacks

If you’re after something light and savory, seaweed snacks are a great addition to healthy gas station snacks. Made from roasted sheets of seaweed, they’re crisp, salty and low in calories while offering trace minerals like iodine and magnesium. Seaweed is naturally rich in umami flavor, so a few sheets can satisfy a salty craving with far less sodium than most chips.

You’ll often find small packets near the snack aisle, and some come flavored with sesame oil or sea salt. For the healthiest pick, go for plain or lightly seasoned seaweed snacks without added sugar or excessive oil. Pair them with a small handful of nuts or a piece of fruit for a more balanced healthy gas station snack.

Roasted Seaweed Snack Nutritional Info (per 5-gram pack):

• Calories: 25
• Total Fat: 2 grams (3% DV)
• Saturated Fat: 0.3 grams (2% DV)
• Sodium: 30–60 milligrams (1–3% DV)
• Carbohydrates: 1 gram (<1% DV)
• Dietary Fiber: 0.5 gram (2% DV)
• Total Sugar: 0 grams
• Added Sugar: 0 grams
• Protein: 1 gram

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, whole-grain 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: <1 gram 
• Saturated Fat: <1 gram 
• Sodium: 29 milligrams (1% DV)
• Carbohydrates: 7.3 grams (3% DV)
• Dietary Fiber: <1 gram
• Total Sugar: <1 gram
• Added Sugar: 0 grams 
• Protein: <1 gram

22. Coconut Water

If you want a light, noncaffeinated beverage on the road, coconut water is an easy add to your healthy gas station snacks. This healthy drink offers natural hydration with electrolytes like potassium and magnesium and only modest calories, which is why many travelers reach for it as the “healthiest energy drinks” alternative when they don’t want caffeine.

For the best coconut water, check the label and choose one that lists only “coconut water” as the ingredient. Some brands add flavors or sugar, which bumps up calories without adding nutrition. Sodium varies by brand — many are naturally low, while a few add salt — so compare labels if you’re watching your intake. Coconut water works well for everyday hydration, but for long, sweaty workouts you’ll likely need a higher-sodium sports drink.

Unsweetened Coconut Water Nutritional Info (per 240 milliliters)

• Calories: 46
• Total Fat: <1 gram 
• Saturated Fat: 0.4 grams (2% DV)
• 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 versions are lightly salted or sprinkled with chile or soy sauce for extra flavor.

Edamame are a great choice among healthy gas station snacks because they’re rich in plant-based protein, fiber, and micronutrients like folate, iron, and vitamin K. They’re also one of the few plant foods that provide all nine essential amino acids, making them a complete protein — a major plus for vegetarians and vegans.

A single serving can help you feel full longer and offers steady energy on the road. For the most balanced option, look for unsalted or lightly seasoned packs.

Unsalted Edamame Nutritional Info (per 78-gram serving)

• Calories: 94
• Total Fat: 4 grams (5% DV)
• Saturated Fat: 0.5 grams (2% DV)
• Sodium: 4.7 milligrams (<1% DV)
• 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 on the go, tuna packets are one of the most convenient healthy gas station snacks. Made from tuna flakes in a small amount of water, these single-serve pouches (around 55 grams) provide roughly 60 to 70 calories and 12 to 14 grams of protein, making them a satisfying, high-protein choice for travel.

Pairing tuna with whole-grain crackers or pita chips adds fiber and complex carbohydrates for a more balanced snack. Tuna packets are a lean source of high-quality protein and important nutrients like selenium, vitamin D and B vitamins. For the healthiest choice, look for versions labeled low-sodium or no-salt-added, and avoid those packed in oil or with added sauces.

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

• Calories: 65
• Total Fat: <1 gram
• Saturated Fat: <1 gram
• 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 and portable healthy snacks, popcorn is a crowd-pleaser that can fit easily into a balanced diet. While the movie-theater version is often loaded with butter and salt, plain or lightly seasoned popcorn is a lighter, whole-grain alternative that’s naturally low in calories.

For example, a 0.625-ounce bag of Smartfood’s White Cheddar Popcorn contains about 100 calories, while a similar serving of Skinny Pop offers around 80 to 100 calories. If you opt for plain, unsalted, or lightly salted popcorn, expect roughly 60 calories per 14-gram serving.

Popcorn’s whole-grain content means it provides fiber that can help with fullness and support digestive health. Its lower glycemic index (GI) also means it’s digested more slowly than refined snacks, helping maintain steady energy levels. For the most nutritious pick, choose air-popped or lightly seasoned popcorn and keep an eye on portion size if it’s flavored with cheese or oil.

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)
• 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)
• 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 and preferences. In general, snacks that include a balance of protein, fiber and healthy fats can help keep you full and energized between meals — a smart approach for anyone trying to manage appetite or maintain steady energy on the road.

When choosing healthy gas station snacks, look for foods that are minimally processed and made with whole ingredients. Reading nutrition labels is key: aim for snacks that are moderate in calories, lower in sodium, saturated fat and added sugars, and free from artificial sweeteners or preservatives when possible.

You can also make even the healthiest gas station snacks more nutritious by pairing them with fruits or vegetables for added vitamins and minerals — for example, adding apple slices to peanut butter, or baby carrots with hummus.

Some of the healthiest gas station snack pairings include:

• Fresh fruit + plain Greek yogurt
• Hummus + vegetable sticks
• Edamame + whole-grain crackers
• Roasted chickpeas + a small piece of fruit
• Unsalted, dry-roasted nuts and seeds + apple slices
• Whole-grain crackers + cheese or nut butter

Ultimately, the healthiest gas station snacks for you will depend on your dietary needs and any health conditions you’re managing. Checking labels for portion size, ingredients and potential allergens can help you make choices that fit your goals and keep you feeling your best on the road.

Best Low-Calorie Gas Station Snacks

• Fresh Fruit
• Plain Greek Yogurt
• String Cheese
• Edamame
• Plain Popcorn
• Smoothie Pouch
• Tuna Packets
• Seaweed Snacks
• Rice Cakes
• Pickles

Best High-Protein Gas Station Snacks

• Protein Bars
• Jerky
• Plain Greek Yogurt
• Cottage Cheese
• Hard-Boiled Eggs
• Tuna Packets
• Edamame
• Milk
• Peanut Butter
• Nuts

Best Low-Sodium Gas Station Snacks

• Fresh Fruit
• Plain Greek Yogurt
• 70%+ Dark Chocolate
• Smoothie Pouch
• Rice Cakes
• Unsalted Sunflower Seeds
• Unsalted Nuts
• Unsalted Edamame
• Unsalted Popcorn
• Low-sodium Tuna Packets
• Black Coffee

Best Low-Fat Gas Station Snacks

• Fresh Fruit
• Tuna Packets
• Plain Popcorn
• Pickles
• Rice Cakes
• Smoothie Pouch
• Edamame
• Seaweed Snacks
• Black Coffee
• Coconut Water

Best Vegan Gas Station Snacks

• Hummus with Vegetable Sticks
• Guacamole
• Edamame
• Nuts
• Sunflower Seeds
• Fresh and Dried Fruit
• Plain Popcorn
• Peanut Butter
• Rice Cakes
• Smoothie Pouch
• Vegetable Chips
• 70%+ Dark Chocolate (check for milk ingredients)
• Roasted Chickpeas

Best Keto Gas Station Snacks

• Jerky
• Protein Bars (keto-friendly options)
• Hard-Boiled Eggs
• Nuts
• Sunflower Seeds
• Peanut Butter
• 70%+ Dark Chocolate
• Plain Greek Yogurt
• String Cheese
• Tuna Packets
• Pickles
• Seaweed Snacks

Best Gluten-Free Gas Station Snacks

• Jerky (check label)
• Plain Greek Yogurt
• Cottage Cheese
• String Cheese
• 70%+ Dark Chocolate
• Rice Cakes
• Nuts
• Sunflower Seeds
• Smoothie Pouch
• Hummus with Vegetable Sticks
• Vegetable Chips (check label)
• Fresh Fruit
• Popcorn
• Seaweed Snacks
• Tuna Packets
• Edamame

Best Low-Carb Gas Station Snacks

• Plain Greek Yogurt
• Nuts
• Sunflower Seeds
• Pickles
• Jerky
• String Cheese
• Hard-Boiled Eggs
• Tuna Packets
• Cottage Cheese
• Peanut Butter
• Seaweed Snacks
• Black Coffee

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.