10 Healthy Snacks for Your Next Road Trip

Dried meat with seasoning is a perennial favorite, but “I’m not talking about your father’s beef jerky,” says Brenda Braslow, RDN, a Denver-based registered dietitian nutritionist for MyNetDiary. You can pick from beef, turkey, and salmon with various flavors, all of which are very similar in nutrient content, though it can vary from brand to brand. Some brands of all types are higher in sodium, protein, and fat than others, so be sure to read the labels carefully before you buy. If you’re following a plant-based diet, check out mushroom jerky for a similarly chewy snack that’s free of animal products.

In the summertime, blueberries are a smart seasonal choice for the road. Plus, they’re really good for you. A cup of blueberries contains only about 85 calories, according to the U.S. Department of Agriculture (USDA), and less than ½ gram (g) of fat. And you’ll get 3.6 g of dietary fiber and 14.6 milligrams (mg) of vitamin C, making them a good source of the nutrient. “Blueberries are easy, super healthy, and offer a perfect blend of sweetness and tartness to eat while on the road. Wash them, let them completely dry, then bag so they are ready for the perfect road trip snack,” says Braslow. And don’t forget to keep them in a cooler so they don’t spoil.

You can freeze these if you need them to last an entire day of travel, but they’ll be fine for about two hours, according to the Centers for Disease Control and Prevention (CDC). Per the USDA, one 28-g stick of low-moisture, part-skim mozzarella cheese from Polly-O has 80 calories and 7 g of protein, as well as 150 mg of calcium, making it a good source.

For a low-calorie, nutritious snack, Msora-Kasago suggests opting for colorful fresh sliced veggies like bell pepper strips, carrots, celery, and cucumbers. Red bell peppers, for one, are an excellent source of vitamin C with 118 mg per sliced cup, according to the USDA. Stash them in a cooler so they stay cool and crisp — and more appealing when you’re rummaging around for something to nosh on.

Grapes travel well and are easy to pack, in addition to being a healthy snack, says Kathy Isacks, RDN, CDCES, who is also a registered dietitian nutritionist for MyNetDiary in Denver.  A 100-g serving of red or green grapes contains less than 70 calories, according to the USDA, and 1 cup is a good source of vitamin K and offers some potassium. Wash a bunch of grapes, stash them in a bag or covered container, and then eat them. One caveat: If you’re packing snacks for small children, whole grapes can be a choking hazard, so you may want to either cut them into sections or choose something else.

Nuts are nutrient dense, but they’re calorie dense, too, so watch out for serving sizes. For example, one serving of almonds (about ¼ cup, or 23 nuts, according to the Harvard T.H. Chan School of Public Health) may range from 160 to 200 calories. In a 1-ounce (oz) portion of almonds, you get 164 calories, 14.2 g fat, 6 g of protein, 6 g carbs, and 3.5 g of fiber (a good source), per the USDA.

Nut butters come in several varieties such as almond, cashew, peanut, walnut, or various blends, as the USDA notes. When prepackaged into pouches, nut butter can travel well, says Passerrello; just knead and squeeze. They can give you a nice boost of protein, and some versions are even sugar- or salt-free. One almond butter option without added sugar comes from Yumbutter, which contains 4 g of fiber, a good source, and 7 g of protein per 2-tablespoon (tbsp) serving. As with whole nuts, enjoy nut butter in moderation, as it is dense in fat and calories.

You have tons of options when choosing dried fruit: from raisins and cranberries to mangoes, pineapple, and apricots. Dried fruit doesn’t take up a lot of room, and it’s not messy. Depending on what you choose, dried fruit can provide a significant amount of nutrients, including potassium and fiber, according to one study. Looking for the best bang for your nutritional buck? Research suggests choosing dates or figs. One thing to consider: Are you likely to eat a lot of dried fruit quickly without realizing how many calories you’ve consumed? “Dried fruit is concentrated,” says Passerrello. “There is more sugar and fiber in it [cup for cup], so you want to be mindful of portion sizes.” One ounce of raisins will provide about 85 calories, while one dried plum contains about 23 calories, according to the USDA.

Make your own prepackaged bags of air-popped popcorn to take on the road. It’s a whole grain, according to the American Heart Association, and the USDA reports that 2 cups of unsalted air-popped popcorn contain about 2.4 g of fiber, which can help you feel full longer. Plus, the snack contains antioxidants like polyphenols. But go easy on the salt, and perhaps use a heart-healthy oil instead of butter.

Passerrello recommends a balanced mix of three foods: whole grains, dried fruit, and nuts and seeds. Pick one item from each category, and blend. “It doesn’t have to be expensive,” says Passerrello. “It just has to be what you’ll eat.” Again, remember that nuts and dried fruit are nutrient dense but also calorie dense, so watch out for portion size.