best healthy travel foods

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How to Eat Healthy No Matter How You're Traveling

Hitting the road? Whether traveling by car or plane to a hotel or rental, you can still make healthy choices.

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When traveling, you want to consider several things before deciding what food to take. First, plan ahead. Before you start packing meals and snacks, determine if you will have the capability of keeping refrigerated foods cold (like a cooler in the car) or if you will need to pack foods that are safe at room temperature. If you are flying, think about which foods can make it through security — yogurt and peanut butter in the jar aren’t allowed. If you do want to eat refrigerated foods on your flight, make sure to eat them early on in your travel, either at the airport or at the start of your flight.

If you are packing cold foods for a car ride, pack foods directly from the fridge into a cooler, and keep meat and poultry separate from foods that will be eaten raw like fresh fruit. The temperature of the cooler should be 40 degrees F or colder and filling your cooler with several inches of ice or using frozen gel packs can help. You can also freeze juice boxes, water bottles, and other beverages to keep your cooler cold. When you do put the cooler in the car, it should be inside the car where it is air-conditioned and not in the trunk.

Best Foods for Traveling by Car

By the time you turn the corner, everyone in the car is begging for food. While chips and cookies can be fun snacks, you may want something more nutritious . Pack a few good-for-you mess-free meals and snacks. To keep things fresh, bring a cooler.

• Whole-grain pasta salad or quinoa salad
• Turkey and cheese sandwich on whole-wheat bread
• Hard-boiled egg and cheese in a whole-wheat pita
• Sliced fresh fruit like melon and berries
• Greek yogurt
• Cheese and whole-grain crackers

If you end up having to hit the grocery store or gas station mart anyway, look for healthier choices.

• Whole-grain pretzels
• Hummus cups
• Coffee or tea (nothing fancy)
• Fresh or dried fruit
• Small bowl of oatmeal

Best Foods for Traveling By Plane

Not all flights provide food and some only give you cookies or pretzels as an option, so if you want to stay on track with your healthy eating goals, advanced planning is a must. If you're counting on purchasing food at the airport or on board, you'll pay a pretty penny, plus not all airports carry healthy fare. Instead, pack a few sandwiches and snacks.

Sandwiches:

• Cucumber and whipped cream cheese on whole-wheat bread
• Peanut butter and jelly on rye
• Grilled chicken, lettuce, tomato and mustard in a whole-grain wrap
• Hummus with sliced tomato, pepper and cucumber in a whole-wheat pita
• String cheese
• Homemade trail mix
• Nonfat Greek yogurt
• Whole fruit (plums, peaches, banana)
• Cut vegetables (carrots, bell peppers, cucumbers, celery)
• Seaweed snacks

Foods to Pack for the Hotel

Traveling always makes me hungry, and the last thing I want to do is check into my hotel and run to the vending machine. Instead, I ask ahead if there is a supermarket nearby and if the room has a refrigerator and microwave oven.

At the supermarket, I pick up easy finger foods that require little or no prep, such as fruits, pre-cut veggies or baby carrots, dry roasted nuts, Greek yogurt, and whole-grain cereal and milk. If there's a microwave, I bring snacks like popcorn.

Toby Amidor, MS, RD, CDN, is a registered dietitian and consultant who specializes in food safety and culinary nutrition. She is the author of The Greek Yogurt Kitchen: More Than 130 Delicious, Healthy Recipes for Every Meal of the Day .

*This article was written and/or reviewed by an independent registered dietitian nutritionist.

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20 Top Healthy Travel Snacks (Dietitian Approved)

Wondering what a registered dietitian brings to eat while traveling to stay healthy? I’m sharing my favorite dietitian approved healthy travel snacks that are nutrient dense and low in added sugar.

I love traveling but it quickly becomes no fun when I don’t feel my best (aka my digestion is off) or come home with a cold. These healthy travel snack ideas will help you fuel you up for any adventure. Plus, they’re packed with the good nutrition you need to feel your best while traveling.

I was also recently quoted in Huffington Post in their article “ Best Breakfast Foods To Eat When You’re Traveling, And Why It Matters .”

Healthy Airport Dining Options

Being hangry with a delayed flight and limited food options is no way to kick off a work trip or vacation. While you can’t control how long the line for security will be, you can control what snacks you pack to have on hand for any travel situation! Plus, knowing your airport options and having some carry-on essentials can help even more. A little planning a head of time is to key to fueling up, feeling your best and starting your trip off on the right foot.

View this post on Instagram A post shared by Maggie Michalczyk, RDN (@onceuponapumpkin)

I will say that airports have come a long way when it comes to food choices. Here in Chicago, O’Hare airport has a few different local Chicago restaurants like Summer House Santa Monica and Publican Tavern inside the airport, and a couple Cibo Express (I know terminal 2 has one for sure!) locations throughout the airport that stock many of the snacks on my list of 15 dietitian approved healthy travel snacks below!

4 Key things to Look For in a Healthy Travel Snack

1. protein content.

Things with protein take longer for our body to digest vs. carbs. That is the reason eating a snack that is all carbs doesn’t work to keep us full for that long. Balancing it out and bringing high protein snacks for travel ensures we actually feel full for longer. Totally needed for every jet setter.

2. Fiber Content

When you’re reading a nutrition label check the fiber content. Why? Fiber helps to keep us fuller for longer and is needed for healthy digestion. Anything above 3 grams of fiber is considered a good source of fiber, and 5 or more is considered “high in fiber”.

Just beware of certain packaged products that have high amounts of added fibers like chicory root fiber and inulin. These can sometimes cause GI distress.

Most of us don’t get close to the recommend 25 gram of fiber we should be eating a day! To prevent constipation while traveling make it a point to incorporate fibrous foods like fruits, veggies and nuts and seeds.

3. Sugar Content

Sugar content will vary from snack to snack. Fruit, veggies and dried fruits contain natural sugars, whereas some packaged snacks can contain a lot of added sugar. Bars are notorious for their sugar content, which is why you want to pick ones that are lower in sugar and contain protein and fiber. The last thing you want is a sugar crash and no energy when you arrive at your destination!

4. Portability

Simple, mess free and easy to pull out of your bag when you’re running from gate to gate! This is a must for snacks which is why I like all of packaged items on the list below or packing fruits/veggies from home in a reusable stasher bag !

20 Dietitian Approved Healthy Travel Snacks

These 20 dietitian (and TSA!) approved travel snacks include ones that are gluten-free, dairy-free, paleo-friendly and low in sugar. They’re portable, easy to take-on-the-go and will fill you up and make you feel GOOD when traveling!

• RX Bar Single Serving Nut Butter Packet
• Purely Elizabeth Individual Oatmeal Cups or Plain Oatmeal Packets
• CHOMPS Meat Sticks
• Made in Nature Veggie Pops
• Made in Nature Figgy Pops
• Simple Mills Almond Flour Crackers Snack Packs with Hummus
• Nuts or Low-Sugar Trail Mix
• Pumpkin Seeds
• Portable Fruit Slices
• Portable Veggies Slices
• Dried Fruit
• Air Popped Popcorn
• Hard-Boiled Eggs
• Ella’s Flats
• Low Sugar Yogurt
• Homemade Wrap/Sandwich
• Low Sugar Granola
• Nut Butter Stuffed Dates
• Roasted Chickpeas
• Baked Cheese Crisps

1. RXBAR single serving nut butter packets

These nut butter packets are the perfect portion size! Pair with an apple or banana or use on top of plain oatmeal for more protein. The vanilla almond butter is my favorite flavor, but you can’t go wrong with any of them!

2. Purely Elizabeth individual oatmeal cups or Quaker plain oatmeal pouches

Great for breakfast or a snack in between flights, oatmeal will give you extra fiber (extra important for digestion when you’re off your routine!) Get plain pouches and add your own fruit and nut butter or opt for these from Purely Elizabeth that are low in sugar and high in fiber.

3. CHOMPS meat sticks

Each stick has 9-10 grams of protein per stick, no added fillers and no added sugar — it doesn’t get much better than that! They are also gluten free, dairy free, AIP friendly, whole30 approved and low carb .

4 & 5. Made in Nature veggie pops or figgy pops

I love these little pre-made energy bites that satisfy your craving for something sweet while not breaking the bank for sugar. The veggie ones are awesome too and contain a good amount of fiber!

6. Simple Mills almond flour crackers snack packs

These are my favorite crackers because they’re made with nutrient dense ingredients and nothing artificial. They’re gluten free and perfect for pairing with string cheese or hummus for a snack!

7. Nuts or low-sugar trail mix

Think pistachios, almonds, or walnuts. You can find Wonderful Pistachios at most airports. I also really like Skinny Dipped Almonds when I’m sick of plain old almonds.

Trail mix is another great option, but be sure to check the ingredient label as many contain added sugars and extra oils. If you have the time, throw one together at home with nuts and seeds!

8. Pumpkin Seeds

Pumpkin seeds are a good source of plant-based protein, fiber and magnesium. Magnesium helps to relax our muscles, and chill us out and who couldn’t use a little more of that on a flight?!

9. Portable Fruit Slices

Think carrots, celery or pepper slices. Cut them up ahead of time and store in a stasher bag to snack on in flight.

10. Portable Veggie Slices

Use the same concept as the fruit slices above but sub in some veggies instead – banana, apple, oranges, grapes, etc.

11. Dried Fruit

Think dried mango, apple rings, prunes, unsweetened banana chips. Here again it’s important to look at the label because there can be added sugar included. Dried fruit is sweet enough as is, so just make sure you see one ingredient (the fruit) only!

12. Air Popped Popcorn

You get a lot of bang for your buck when it comes to popcorn. Meaning you can eat a lot of it for not that many calories, plus some fiber! Pair a serving (roughly 3 cups) with something on this list for a little extra staying power.

13. Hard-Boiled Eggs

One large egg is a good source of protein along with other vitamins and minerals. Pair hard-boiled eggs with anything on this list. My go-to is to pair it with a fruit or veggie.

14. Ella’s Flats

If travel constipation happens to your regularly (see what I did there?!), then I wouldn’t leave home without these! Dress them with hummus or cheese or make a mini high-fiber sandwich with them.

15. Low Sugar Yogurt

Grab this on the other side of security (yogurt is not TSA approved) and opt for one that’s low in sugar and contains simple ingredients like siggi’s .

16. Homemade Wrap/Sandwich

This is one of the best ways to make sure you have a snack/meal that is balanced and will keep you full for most of your travel. I recommend using a whole-grain bread, adding a source of protein like turkey, a veggie or two, and a low sugar spread like hummus.

17. Low Sugar Granola

While most granolas are loaded with sugar, it is possible to find some that are lower than 5g! But if you have trouble finding one, opt to make your own instead. This also gives you the flexibility to add the ingredients you know that you love! You can also give my Healthy Pumpkin Granola recipe a try.

18. Nut Butter Stuffed Dates

Dates are truly nature’s candy, and they are a nutritious treat that is easily portable. Since dates are primarily made up of carbohydrates, slice one open, remove the seed, and fill with your favorite nut butter. This will make it a balanced snack with carbohydrates, protein, and healthy fat.

19. Roasted Chickpeas

These are extremely portable and you don’t have to worry about keeping them cold! Brands offer many different varieties of flavors to speak to your taste preferences. They’re also easy to make at home, so you can make a big batch and share with your travel partner. They’ll provide fiber and a little bit of protein.

20. Baked Cheese Crisps

If you like cheese, run to get these. They are perfectly crispy and cheesy. Simply enjoy them with a piece of fruit or veggie, or add them on top of a plain salad that needs a little more flavor and protein.

I like to bring a variety of these snacks because you never know what you’ll be in the mood far!

High Protein Snacks for Travel

Out of all of these snacks, if you’re looking specifically for higher protein snacks for travel (or at least more than 5g per serving), I recommend the following:

• RX Bar single serving nut butter packet
• Purely Elizabeth individual oatmeal cups
• CHOMPS meat sticks
• Made in Nature veggie pops

More Healthy Snack Suggestions

• 25 Healthy Road Trip Snacks Nutritionists Swear By
• Best Protein Packed Snacks for Women
• 20 Healthy Dairy-Free Snacks Approved By Dietitians
• 13 Healthy Crackers Approved By Dietitian

Carry-On Essentials for Healthy Travel

While the food that you have on hand is one of the most important things, here are a few extras I always recommend adding to your travel bag too!

• Empty water bottle. Most every airport has a water refill stations attached to each water fountain…use them! Save yourself five dollars for a water bottle and BYO bottle for water.
• Portable charger . You can’t rely on the chargers near the seats at the terminals…you just can’t! And because literally my worst nightmare is my phone dying as I’m trying to get an Uber home, I always make sure I
• Probiotic Supplement. Tummy troubles can happen whether you’re traveling to a different country, or just a different state. Plus when you’re out of your routine and not drinking enough water, and eating enough fiber, constipation can become a real thing. In order to make sure my digestion stays on track I always pack my probiotic, and this one that I take from mindbodygreen is shelf stable which means it doesn’t need to be refrigerated to be effective.
• Neosporin . I started putting neosporin up my nostrils while flying late last year, and haven’t been sick after a flight since. Yes, it’s weird when the people I’m sitting next to on the plane see me stick it up my nose but I truly do not care at all if it prevents me from catching the nasties that are in the air on planes! I’m not opposed to a face mask either!

Traveling to Thailand? Be sure to check out this post and this post too!

**This post contains affiliate links which means I may get a commission if you click one of the links and end up buying something.

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This article has been updated and edited. Originally Posted: June 20, 2019

 How to Build a Snack Board 

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17 Dietitian-Approved Healthy Travel Snacks to Pack on Your Next Trip

Pack these dietitian-approved, healthy travel snacks on your next trip. Whether you’re traveling by car or plane, these are some of the most nutritious, filling, and tasty snack options to bring with you.

Never, and I mean never, travel without healthy snacks – that’s my motto. Snack options on the road or in flight can be unpredictable and aren’t usually the most nutritious. So, when “hanger” strikes mid-road trip or plane ride I like to be armed with some nutritious and filling, healthy travel snack options. Planning for and packing nutritious snacks is also proven to reduce hanger-induced fights with your travel companion. 😉

Why pack healthy travel snacks?

Picture this: you’re two hours into your road trip, your stomach is making more noise than the radio, and you have zero snacks in the car. What happens next? You find the next gas station, buy any and all snacks in sight, and devour them in ten seconds flat.

What happens after that? Thirty minutes to an hour later you’re craving more snacks! Why? When you wait for hunger levels to skyrocket and find yourself in the snack aisles of a gas station, you’re more likely to choose the Cheetos and Oreos over one of the few nutritious options.

Although tasty, these refined, fiber-less and sugar-rich snacks send your blood sugar levels on a roller coaster. You might get a quick boost of energy, which is inevitably followed by a steep crash in blood sugar levels, leaving you tired, moody, and craving more junk food.

That’s why planning for and packing some healthy travel snack options is a gamechanger when travelling! It’ll help you make more nutritious and less impulsive choices when you’re in a pinch.

What to look for in a healthy travel snack

You’re on board, you’re ready to plan some healthy travel snacks for your upcoming trip, but you have no clue what to buy. What makes for a healthy travel snack?

First, I typically avoid using packaging claims like “organic”, “natural”, or “non-GMO” to guide my snack choices. There’s a health-halo surrounding these claims – we assume they must mean the product is a healthy choice, when in reality, the claims have little to nothing to do with the nutritional value of a food.

Instead, I use a food product’s built-in cheat sheet, the nutrition label (when it applies)! I look for 4 things:

• Calories: Ideally you want a snack that’s around 150 to 250 calories. This is one of the few times I use calorie counts as a dietitian and that’s because I do feel it serves as a good measure of portion control here. If it happens to be slightly under or over, no biggie. Use this as a general guideline.
• Fiber: Fiber is my favorite f-word! It helps fill you up without filling you out, and helps keep blood sugar levels stable so you’re not hungry every 30 minutes of travel. I look for at least a few grams of fiber OR at least a 10:1 ratio of total carbs to fiber. For example, if something has 20 grams total carbs, at least 2 of those grams should be coming from fiber.
• Protein: Fiber and protein are a powerful, satiating and hunger-squashing duo. Look for at least 5 to 10 grams. If there’s more, great!
• Added sugar: Added sugars are the sugars added to foods and beverages during the manufacturing process. They are different from natural sugars – those found naturally in foods like fruits. The new nutrition label requires manufacturers to call out grams of added sugar, and most brands have adopted this new label by now. The closer to zero here the better, but ideally try to keep added sugar to no more than 5 grams.

In general, aim for a combo of protein and fiber in your healthy travel snacks – whether the snack item inherently has both (like roasted chickpea snacks) or you have to piece together more than one food to get both (like a banana with almond butter). 

Best Dietitian-Approved Healthy Travel Snacks

Keeping the guidelines above, plus convenience and portability in mind, here are my top X favorite healthy travel snacks.

First, let’s start with an easy one, fruit! I typically recommend fresh fruit when possible but understand eating some fresh fruits can get messy. If traveling with fresh fruit isn’t your thing, try unsweetened dried fruit instead.  It’s much easier to find unsweetened varieties than it used to be. You can find unsweetened dried fruits at many grocery store chains, like Trader Joe’s and even these tasty Good & Gather Unsweetened Dried Apple Rings from Target.

Even though fruit is rich in filling fiber and you can certainly eat it on its own, I always recommend adding some protein to it. Adding protein can help satiate you even more and can help slow digestion and buffer blood sugar spikes.

What are some good proteins to pair fruit with? See the next 6 snack choices listed!

Nuts are full of protein and fiber on their own but can also add a protein boost when paired with carb sources like fruit. Almonds and cashews make for great snacking options, but my personal favorite snack nut is pistachios. One serving of pistachios is 49 nuts – that’s a lot of nuts!

I recommend buying them in shell because taking the time to open each nut serves as a mindful eating technique and helps you slow down your snacking. I love these salt and pepper seasoned Wonderful Pistachios.

Nut Butter Packets

I repeat, nuts are a good source of protein and fiber, so this still holds true of them when blended into nut butter form. Just be sure to lookout for added sugar on the nutrition label. You can bring a whole jar with you or look for the individual nut butter packets which are very convenient for travel.

My favorite nut butter is the RXBAR Vanilla Almond Butter . It’s got an extra boost of protein from egg whites and it’s lightly sweetened naturally from the natural sugars in dates.

String Cheese

Is it string cheese or cheese sticks? Whatever you call them, they’re cheese in one of its most portable forms! Cheese is a good source of protein and calcium – a mineral that’s often lacking in the average American diet.

You can enjoy this protein-rich snack on its own, but if you need a little energy boost (hello, carbs), this is a good one to pair with some fruit!

Whisps Cheese Crisps

Cheese in portable form part 2. These cheese crisps are a newcomer to the cheese market. They’re essentially baked cheese that’s turned hard and crunchy. Whisps have at least 10 grams of protein per serving and are made from one ingredient: cheese!

You can enjoy this protein-rich snack on its own, but if you need a little energy boost (hello, carbs), this is another good one to pair with some fruit!

Hard-Boiled Eggs

So many great things to say about the incredible egg. Eggs are another excellent, yet smelly protein source. Just be sure to warn your travel companion about the smell before eating one! One egg has a whopping 7 grams of protein. Travel tip: peel the eggs before you pack them.

If you’re feeling fancy or simply bored of plain hard-boiled eggs, try these Peckish eggs. They’re convenient and portable pre-hard-boiled eggs served with delicious and crunchy seasonings!

To be honest, I don’t really like the taste or texture of jerky. But if YOU do, it can make for an excellent healthy travel snack option. Jerky is usually just protein and some fat, but be sure to check the nutrition label for  added sugars. Many jerky brands add sugar to their jerky to improve flavor and increase the weight of the final product (sugar costs less than meat by weight). Chomps sticks are not only free of added sugar, but also keto, paleo, and Whole30-approved. They’re also portable and very convenient to travel with.

Roasted Chickpea Snacks

Chickpeas are my go-to snack ingredient because of their impressive nutritional profile – a serving of cooked chickpeas (1/2 cup) has around 7 grams of protein and 4 grams of fiber. The protein and fiber combo helps fill you up, keep blood sugar levels stable, and satiate you until you get to your destination (or until your next meal).

You can now find chickpeas in conveniently pre-roasted and seasoned snack form at most grocery stores. Look for brands like The Good Bean, Biena , Saffron Road, and more. 

Hummus & Dippers

Speaking of chickpeas, did I mention they make for a very versatile snack option. When blended with a handful of other ingredients, they turn into beloved hummus. You can either portion out a big tub of hummus into small meal prep containers (like the salad dressing sized ones), or buy the single-serve ones for travel, and serve with one of the next two snack options listed (Simple Mills Crackers and Beet Chips).

It wouldn’t hurt to throw in some sliced veggies or baby carrots as dippers if you can, too. But I realize they aren’t always convenient for travel.

Simple Mills Crackers

These crackers are crackers minus the “ers”. Seriously, they taste almost too good to be true. They’re one of the few cracker brands out there without added sugars, plus they’re grain-free and gluten-free, making them paleo-friendly. One serving of their sprouted seed crackers has 3 grams fiber and 3 grams protein. 

If you love beets, it’s safe to say you’ll love them even more in chip form. Beets are surprisingly rich in protein and fiber – one serving of these Bare Beet Chips has 4 grams protein and a whopping 8 grams fiber. Plus, they’re made from just two simple ingredients: beets and sea salt.

You can also find Just Beets chips at Trader Joe’s, which, as the name implies, are made from just beets. 

Freeze-Dried or Roasted Edamame Snacks

Edamame are a type of soybean. Much like other legumes, edamame are rich in both protein and fiber, and are one of the most protein-rich among the legumes. Plus, they’re lower in total carbs compared to other legumes, like beans and chickpeas, making them the perfect snack for anyone following a lower-carb diet.

You can find roasted and seasoned shelled edamame snacks, or these new Good & Gather freeze-dried and salted edamame at Target! One half-cup serving has 12 grams protein and 4 grams fiber for just 130 calories.

DIY Snack Mix

Store-bought snack mixes, trail mixes, and granola can be loaded with added sugar and lacking filling fiber. That’s why I recommend making your own simple, easy, and filling snack mix! Start with a base of some pre-popped and lightly-seasoned popcorn, which has a little protein and fiber and provides a lot of volume for little calories. Next, add some freeze-dried fruit (Target, Trader Joe’s and Aldi’s have great selections) and nuts of your choice for an extra protein and fiber boost.

Then, get creative! Add spices, like cinnamon, for more flavor and maybe even a sprinkle of dark chocolate chips or Lily’s stevia-sweetened baking chips. 

These crunchy, cheese curl-like snacks are gluten-free, vegan, and made from plant-based proteins like chickpea and brown rice flours. They’re so tasty and come in a variety of delicious flavors like vegan white cheddar, bohemian barbecue, and nacho vibes. Even though they’re flavored, they only have one gram of added sugar per serving. 

Single-Serve Cottage Cheese

Cottage cheese is the new Greek yogurt. Although it may not be ideal for all modes of travel, if you’ve got a cooler packed for a road trip you can easily slide a few of these single-serve containers in there. C ottage   cheese  is packed with nutrients, including B-complex vitamins, like vitamin B12, and calcium. It’s an excellent source of protein, with 1 cup of small curd  cottage   cheese containing nearly 25 grams of protein.

I recommend topping a plain one with a handful of berries (for some fiber). But if you can’t handle plain, Good Culture has a few flavored varieties that don’t have too much added sugar. 

Birch Benders Microwaveable Cups

Birch Benders’ Cups have protein and fiber, zero grams added sugar, are low in net carbs, and are grain- and gluten-free, making them paleo- and keto-friendly! Obviously, you need a microwave to make these, so they may be more of a snack you bring with you to keep at your hotel (although some gas stations and 7-Elevens have microwaves you can use). All you have to do is add water, microwave for 60 seconds, and voila!

They come in seven delicious varieties, but the brownie is my personal favorite. 

Protein & Snack Bars

Protein and snack bars are probably the most convenient, portable, and dependable travel snack out there, but buyer beware. Some bars can be high in added sugar and low in fiber. Here are my travel favorites:

Pressed Fruit Bars

These bars are essentially fruit that’s been dried and pressed into a bar shape. Like fruit, they’re rich in fiber, but lack protein. So, it’s a good idea to pair with one of the proteins listed earlier (i.e. string cheese, nuts, etc.). Look for brands like That’s It bars, KIND whole fruit bars , and Trader Joe’s fruit bars.

RXBARs are my personal favorite! They are also made up of fruit (dates in this case), but have added protein in the form of nuts and egg whites. 

Health Warrior

These Health Warrior chia bars are more like a mini snack (they’re only 100 calorie each). They’re perfect for when you just need a little something to hold you over. 

These original KIND nut bars have come a long way since they first entered the market. They’re relatively low in added sugar and are a good source of protein and fiber. Plus they’re straight tasty. 

Let me know what YOUR favorite travel snack is in the comments section below!

posted by Charlotte Martin on February 22, 2020

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6 comments on “17 Dietitian-Approved Healthy Travel Snacks to Pack on Your Next Trip”

YESS!! Haven’t tried Birch benders microwaveable cups, but I buy and eat all of the other snacks all the time. THESE SNACKS REALLY ARE THE BEST.

They have some of the BEST products don’t they?! Definitely try the brownie microwaveable cup if you can, it’s so tasty 🙂

LOVE this list! Whisps, nuts and dried fruits are all go-tos when I travel. I haven’t tried the Simple Mills crackers before, so I’m interested to try them out, thank you!

Hi Amanda! Glad you found the list helpful 🙂 Whisps are my FAVORITE! So addicting! Definitely get your hands on some Simple Mills crackers they are soooo good you won’t regret it

This is awesome! Thank you so much for sharing these, I am a big snack person. One of my go-to snacks is the Enlightened Bada Bean Bada Boom snack size packs!

Hi Bevan! I still have yet to try those! You just reminded me that I need to go snag some 🙂 Thank you!

Hi, I’m Charlotte!

I’m a Registered Dietitian who’s made it her mission to educate, inspire, and empower you to SHAPE your eating habits and relationship with food!

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The best healthy travel snacks, according to nutritionists and dietitians

My motto is: Never travel without snacks ! Just as traffic and weather are unpredictable when traveling, so is the snack selection. Some airports and convenience stops are well-stocked with plenty of healthy items while others — even in big cities — leave you with few nutritious options. Plus, bringing your own food means you can avoid the over-priced airport and rest stop fare.

Whether you’re hitting the road, railways, or the skies , travel can take you long stretches between meals and a healthy snack can help nourish you and satisfy hunger between stops. You might even find that by snacking well, you’re less irritable during those unpredictable delays.

Even when you’re heading out on vacation , it makes sense to stick to your (mostly) healthy eating routine. You’ll find it easier to offset vacation weight gain and you’ll feel better during your trip. So, on top of your sneakers , sunscreen , and clothing, add healthy snacks to your packing list. Here are some nutritionist-approved picks to choose from.

What makes a healthy travel snack?

Travel snacks need to be easily portable for road trips and airplane travel, and if the latter, they must be able to make it past TSA inspection. Yogurt, nut butter, and certain dips (like hummus and guacamole) are considered “liquids and gels” and would therefore need to meet size requirements to make it through US security. (Rules may vary if you’re entering the US from a foreign country.) Fresh foods need to travel well, meaning they’re easy to tote and not too messy to eat on the go. Beyond that, here are some guidelines the registered dietitians (RDs) considered when suggesting snacks that get the green light:

• Primarily made with whole food ingredients (think: beans, nuts, seeds, fruits, veggies, whole grains).
• Any grain-containing items should be made with whole grains
• Controlled (if any) amounts of added sugar and sodium

Ask an RD A better way to think about 'clean eating'

Fresh snacks.

Fresh produce, like an apple, banana, or some baby carrots are easy options to tuck into your travel bag. “I’ll pack veggies I can eat with my hands, like sliced cucumber and red bell pepper, a little container of dip made from healthy fat, like guacamole or seasoned almond butter or tahini, and a handful of oven-roasted chickpeas for plant protein and fiber-rich carbs. This combo is chock full of vitamins, minerals, and antioxidants, and is a fresh change of pace from the packaged options for sale at airports, gas stations, etc.,” says Cynthia Sass , MPH, RD, a New York and Los Angeles-based performance nutritionist

Sass also recommends making overnight oats for a filling meal to take along. “I combine old fashioned rolled oats with plant protein powder, then add hot water, stir in seasonings like a bit of maple syrup, ginger and cinnamon, then fold in shredded zucchini, fresh fruit, and chopped nuts, and chill in the fridge overnight. This nutrient-rich complete meal is an ideal option if you have a chilled lunch sack to keep it cool.”

Maya Feller , RDN, who has a private practice in Brooklyn and a cookbook forthcoming this fall, shares a similar strategy. “In general, I do my best to have a balanced meal when I travel — either purchased before arriving at the airport or brought from home. My favorite travel snacks are always paired with a large bottle of water. I’m big on water simply because airplane travel is so dehydrating. Mixed raw unsalted nuts and fresh fruit are a usual go-to of mine. The nuts are a nice combination of satiating protein and fiber that do an effective job of bridging the gap between meals without additives. Simple and straight forward,” she says. (And remember if you’re traveling on a plane, fill up your water bottle after you make it through security.)

NYC-based RD, Natalie Rizzo agrees. “I like to snack on nuts when traveling because a small amount is really filling,” she says “But since some packaged nuts are coated in unhealthy toppings, like tons of sugar or salt, I make my own " Cinnamon Roasted Almonds " with just a little bit of cinnamon, agave and salt. All nuts contain healthy fats, protein and fiber, so you can use whatever type of nut you like best. Just try to stick to a one-ounce portion size so you don’t eat too many calories in one sitting,” suggests Rizzo.

Pro Picks Nutritionist-approved snacks your kid will actually want to eat

Frances Largeman-Roth , RDN, nutrition and wellness expert and author of "Eating in Color" says grapes are her go-to travel snack for the whole family. “They’re refreshing and hydrating (at 82% water) and are super portable as well.” Largeman-Roth explains that all grapes (green, red and black) are a great source of polyphenols and other antioxidants. “I like to bring them on car trips in a small cooler. They help my kids stay hydrated without extra potty breaks, which makes travel more fun for everyone!” she says.

Amy Gorin, MS, RDN, owner of Amy Gorin Nutrition in the New York City area makes her " Healthy Roasted Chickpeas " for her travels. “I love traveling with this filling snack because the chickpeas are filled with plant protein to help keep you fuller for longer. They're perfect for long plane rides or road trips. The chickpeas are crunchy and delicious — and you can flavor them however you like. They can be easily packed up in a zip-top bag for when you hit the road!”

Like these RDs, I travel with fresh produce and nuts, and often take some boiled eggs along for the ride, particularly when I’m traveling through meal time. For easier eating (and to reduce mess), peel them in advance, and be sure to stick them in a bag with a small ice pack if they’ll be left unrefrigerated for more than two hours. If you have the option, store the ice pack in the fridge where you’re staying and re-use it to keep fresh fruit and veggies cool on your trip home. Another pro tip: You can easily pick up small packets of salt and pepper at an airport eatery or gas station stop — perfect for seasoning your eggs on your travels!

Packaged snacks

Packaged snacks definitely make the cut with these nutrition pros, provided they meet some healthful standards. “If I’m purchasing an item at a kiosk, I usually look for a fruit and nut-based bar with 5g of added sugar or less per serving and no added salt,” says Feller. “I generally look for options that have a short ingredient list with recognizable names and limited additives. When flying, I like to be mindful of my added sugar and added salt intake. I’ve found that my post-travel digestion is much better when I stick to snacks without refined grains and additives,” she says.

Amrita's high protein chocolate chip coconut bar scores high marks with Sass. “It's delicious, made with real food ingredients, including dates, quinoa, sunflower and chia seeds, and contains no added sugar,” she says, adding, “It satisfies my choc-o-tooth while providing 15 g of plant protein and 6 g of filling fiber.” Sass says the balanced macro ratio leaves her feeling energized for about three hours. “To make it a meal replacement I’ll combine it with an organic green juice.”

Amrita High Protein Gluten Free Bars

If you were intrigued by the roasted chickpeas but don’t have the time or inclination to heat up the oven, you can purchase them instead. Joan Salge Blake , EdD, Clinical Professor, Boston University and the host of the hit health and wellness podcast, SpotOn! , recommends Biena Chickpea Snacks . “They’re high in fiber and flavor and are light as a feather so they don't weigh down your travel bag,” she says.

Biena Chickpea Snacks

“For an easy, on-the-go travel snack, I tend to bring a string cheese and a serving of baked chips, such as Beanitos Black Bean Chips ,” says Keri Gans , RDN, nutritionist and author, "The Small Change Diet". “The individually-wrapped cheese is portion controlled and provides the protein needed to help with satiety. And since the Beanitos are made from black beans, they also provide protein, plus are a good source of fiber, another important nutrient for a well-rounded snack,” she explains. It turns out dietitians have a salty tooth, too. “The chips totally satisfy my craving for something salty, without actually being too high in sodium.” If you want to pack a similar snack, Gans shares this this pro tip: Pre-portion the chips in a small container rather than eating straight from the bag.

Beanitos Black Bean Chips

If you’re hitting the road or railways instead of the skies, Gorin recommends taking Dole Spoonable Smoothies (and a spoon) along for the ride. “These are a really fun snack to bring with you on a road trip. You have a smoothie bowl made with real fruit that you can eat on the go — and it comes with a little packet of granola to sprinkle on top for crunch,” she says. “The smoothie takes 35 to 40 minutes to thaw, so if you stick it in your travel bag before you get in the car you should be good to eat it on the road or train.”

If you’re looking for more portable fruit options, Largeman-Roth says she brings a bag of RIND dried fruit with her whenever she travels. “The Orchard Blend is my favorite. I love that they keep all the skins and peels on their dried fruit, which provides more nutrients, as well as more fiber. Fiber is important when you’re traveling because most of us don’t get enough and that can lead to constipation. This stuff really helps me stay regular, just saying! The dried persimmon is especially delicious and my kids love it too.”

Dried Mango from Peeled Snacks is another RD-approved option. “When I have a hankering for something sweet, I like to snack on fruit,” says Rizzo who notes that fresh fruit doesn’t always pack well. “That’s why I carry bags of dried mango with me when I travel. These naturally sweet treats contain no added sugar and are an excellent source of vitamin C. Plus, they come in small flat bags that are easy to throw into your purse or suitcase,” she says.

Peeled Snacks Organic Dried Fruit, Mango

What a nutritionist wants you to know.

• Bad nutrition advice dietitians want you to forget
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• What you need to know about going vegan
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• The healthier pick: a hot dog or a hamburger?

Want more tips like these? NBC News BETTER is obsessed with finding easier, healthier and smarter ways to live. Sign up for our newsletter and follow us on Facebook , Twitter and Instagram .

‘I’m a Cardiologist, and These Are the Heart-Healthy Snacks I Always Have With Me When I Travel’

Whether you're traveling by plane, train, or automobile, there is always something about hitting the road that always brings with it some ravenous hunger (or is that just me?). As a result, when packing for your trip, it’s important to pack some fuel for your body. Of course, not all snacks are created equal, and that becomes particularly true when traveling. While you may have many active adventures planned on the other end of your travel, the process of getting to those adventures may involve more than a few sedentary hours.

• Tamanna Singh, MD , clinical cardiologist at the Cleveland Clinic

“Prolonged travel can have variable effects on health,” says Tamanna Singh, MD , a doctor of clinical cardiology and cardiovascular medicine at the Cleveland Clinic. “With air travel, some people can be impacted by fluctuation in oxygen levels, changes in air pressure, and temperature swings. The air pressure on planes is quite low, which means less oxygen is getting to your body. This can lead to fatigue, shortness of breath, and can cause gas expansion in the gut and stomach discomfort.” Moreover, as Dr. Singh notes, “airplane cabins also have low humidity, which contributes to dehydration.” Even if you’re not flying, sitting still for as little as four hours can lead to increased risk for developing deep venous thrombosis (aka clots in the legs). According to Dr. Singh, this can stress the heart and make it challenging to get adequate oxygenation in your body. As a result of all of the above rationale, she emphasizes that it is particularly important to pay attention to what you’re putting into your body any time you're traveling.

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To make sure that you’re well-prepared to enjoy every moment of your travel plans, we asked Dr. Singh for more expert intel about what foods she recommends bringing on your next trip for optimal cardiovascular health, and which ones you should attempt to avoid.

The top healthy travel snacks and beverages, according to a cardiologist

1. water and electrolytes.

Due to the increased risk for dehydration that generally accompanies travel (especially by plane), Dr. Singh recommends plenty of H2O and electrolytes. Be sure to pack a reusable water bottle in your carry on, and bring along some electrolyte packets or tablets, like those from Cure Hydration or Nuun . Drink plenty of water before you leave, drink it on your flight (or in the car), and continue hydrating (yes, even more than usual) while on your vacation. This will also help prevent traveler's constipation .

2. Coconut water

Speaking of the importance of staying well-hydrated when traveling, coconut water is packed with hydration-boosting electrolytes, including potassium and magnesium, which makes it more hydrating than regular water. In addition to keeping you hydrated, electrolytes help regulate your pH and control muscle contractions, which is especially beneficial for travelers spending long hours outside swimming, hiking, or doing any physical activity in warm weather. "Coconut water could be a good choice for rehydration after a long or intense workout, an illness during which you experience vomiting or diarrhea, or after a day out in the sun," Serena Poon, CN , a chef and certified nutritionist previously told Well+Good . Coconut water also contains vitamin C, which can help keep your immune system strong when traveling. Look for low sugar options, like those from Vita Coco or mix up your own by adding Laird Superfood's coconut water mix .

3. Whole foods that are high in protein, like yogurt, hard-boiled eggs, or peanut butter

Given the propensity for folks to experience symptoms of gastrointestinal unrest—including indigestion, bloating, and stomach tightness—during travel, Dr. Singh recommends high-protein snacks that do not promote gas, meaning minimal fiber. That could be anything from a peanut butter and jelly sandwich to crackers with mild cheese, hard-boiled eggs, applesauce, or a turkey wrap. Low-salt tortilla chips with guac, trail mix, and Greek yogurt are three other delicious ideas. After you arrive at your destination, Dr. Singh reminds you that fiber is a super heart-healthy nutrient that should return to being a key component in your meal rotation.

4. Fresh fruit

Speaking of whole foods, eating truly unprocessed ingredients is always a good idea—but especially during travel. Dr. Singh recommends fresh fruit that doesn't have a high fiber content for the same reasoning above. This might include cantaloupe, honeydew, watermelon, nectarines, peaches, and ripe bananas. You can also peel fruits and whirl them into a smoothie to take with you on the road. All fruits pack a potent amount of heart-healthy vitamins and minerals, like vitamins A, B, and C, plus the carbohydrate content will keep you energized (without spiking your blood sugar) in the air or on the road.

Are there any foods we should limit when traveling?

According to Dr. Singh, there are a few food categories that could cause digestive issues or abdominal pain when flying. “Given the increased risk for gas expansion and abdominal bloating on planes, I suggest avoiding gas-producing foods and fried or fatty foods,” says Dr. Singh. This includes the following:

• Red meat : The richness and saltiness of the meat could cause indigestion, nausea, or dehydration (and it's generally not recommended for heart health).
• High-fiber foods like beans, legumes, and cruciferous vegetables : These are some of the most nutrient-dense foods, but Dr. Singh says that in travel situations, their high fiber content could result in a lot of extra gas buildup.
• Dehydrating beverages : While you may be tempted to order coffee or alcohol mid-flight, Dr. Singh notes that the dehydrating properties of these drinks make them less than ideal for travel. “Patients with heart failure should particularly avoid dehydrating beverages as they are quite dependent on adequate fluid-electrolyte balance,” she adds.

Bottom line

Overall, Dr. Singh recommends that we “stick with whole foods or unprocessed, nutritious snacks that have a good balance of protein, carbs, and healthy unsaturated fats.” The result? A truly spectacular (and heart-healthy) vacation.

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THE ULTIMATE ROAD TRIP FOOD LIST: 50 Scrumptious Travel Snacks

Post Summary: The definitive road trip food list with 50 snack ideas and meals to keep you happy the entire car ride. Plus, tips for what else to bring and recommendations for the best road trip coolers.

Road trips are the classic adventure that everyone needs to do at least once in their life, whether you’re traveling solo, with your best buds, or packing in the whole family. What’s the secret to a great road trip? Besides having your maps already downloaded to your phone (travel must #1), it’s to have a collection of the best road trip food at your disposal. Being prepared with good travel food will ensure you don’t:

• Kill your travel mates because you’re hangry.
• Get killed by your travel mates because they’re hangry.
• Get lured in by every gasoline stop and somehow end up with bright orange Cheetos and Slim Jims.
• Waste your travel budget dining on Subway and Wendys road trip meals.

After road tripping with a toddler for half a year around the US, we’ve figured out the ultimate road trip food list so we can enjoy the journey together feeling nourished and happy. Our list includes road trip food ideas for adults and kids as well as healthy car snacks.

After the road trip food list, we’ve included non-food items you’ll want to bring and some tips on choosing the best road trip cooler.

Need More Road Trip Tips? Check out our other articles below:

The Ultimate Road Trip Packing List: 41 Essentials For The Road 160 Fun, Deep, and Sometimes Silly Road Trip Questions 41 Fun and Challenging Road Trip Trivia Questions 17+ Fun Things To Do On A Road Trip How To Survive A Road Trip With A Toddler 40 Must Have Items To Have In Your Camper

*This road trip food list post may contain affiliate links, which means we might earn a small commission if you purchase from them. This is at no extra cost to you! We only recommend products and services we genuinely think are helpful.

The Ultimate Road Trip Food List

Healthy snacks for a road trip

We’ll start with healthy snacks for the road. I don’t know about you, but when we go on road trips, we tend to fall back on fast food and junk food. In an effort to have a quasi healthy road trip we make sure to include some healthy options so we can at least feel like we’ve balanced out all our snickers bars and Wendy’s frosties. Here’s our list of the best road trip foods that won’t leave you feeling sluggish at the end of the day. We also added in a few recommendations of some of our favorite brands.

Healthy Snacks For Car Rides 1. Fruit: Bananas, strawberries, raspberries, blueberries, grapes, apples, oranges 2. Sliced veggies: carrots, cucumbers, celery, bell peppers, pickles, radishes 3. Cherry tomatoes 4. Olives (buy the pitted kinds) 5. Salsa 6. Deli sandwiches or wraps (already made from home or pre-purchased) 7. A simple charcuterie spread (summer sausage, pepperoni, sliced cheese, dried apricots, olives, crackers, etc.) 8. Popcorn 9. Yellow corn chips, blue corn chips, kale chips 10. Granola Bars and Energy Bars ( Munk Bars are our favorite! ) 11. Dried Fruit 12. Crackers (cheese crackers, saltines, whole wheat crackers, these almond crackers are my favorite!) 13. Pretzels 14. Nuts (almonds, peanuts, cashews, macadamia, walnuts, pecans) 15. Trail mix 16. Tuna (Get the kind that doesn’t need to be refrigerated! It can become a snack on crackers, a sandwich, or added to a salad) 17. Coconut chips ( Dang chips are our favorite. ) 18. Dark chocolate 19. Wasabi peas 20. Fruit leather 21. Whole-grain muffins 22. Bread (pretzel rolls, pita bread) 23. Water (Preferably in a water bottle like a Hydro Flask that will keep your water cold for hours.) *The following are all still healthy snacks for a road trip but will require a cooler. Skip them if you are going sans cooler. Further down, we’ll talk about the best road trip coolers. 23. Hard-boiled eggs 24. Small yogurt containers or drinkable yogurts 25. Humus 26. Guacamole 27. Pasta salad 28. Lentil salad 29. Grocery store salad kits (Can be eaten out of the bag! Just cut the top, pour in the salad dressing, and shake it away. You can also opt to do salads in a jar) 30. Cheese

Essential Road Trip Snacks

These road trip snacks might not be the healthiest, but look…you can’t always be perfect!

Road Trip Snack List 32. Beef Jerky 33. Chips 34. Fun candy (Any kind of candy that brings you joy for your road trip. Gummy bears, reeses pieces, airheads) 35. Ranch dip to go with your healthy veggies 36. Fun drinks (Just make sure the drink is able to be resealed or small enough that you’ll drink it all quickly. My favorite road trip drink is coconut water!) 37. Cookies

Road Trip Snacks For Kids And Toddlers

While we don’t put a distinction between road trip food for the adults and road trip food for kids, here are some fun ideas you can add in addition to the travel food listed above. We found that allowing for leniency with what we let our kid snack on will mean a more fun time for everyone in the car.

Road Trip Snacks For Toddlers and Kids 38. String Cheese or Babybels 39. Peanut butter pretzels 40. Clementines 41. Squeezable applesauce 42. Squeezable nut butters (peanut butter, almond butter, cashew butter) 43. Graham crackers 44. Goldfish 45. Fruit snacks 46. Fruit roll ups 47. Peanut butter and jelly sandwich 48. Dry cereal 49. Nutella 50. Snap pea crisps ( I love the wasabi ones from Harvest Snaps . I can only get them online because my grocery store never has them!)

Essential Non Food Items

Now that you’ve got your travel food and made your road trip food list, let’s talk about non food items to have on your road trip packing list. We are both advocates for minimal waste living so we do advise using reusable items like real utensils, glass containers, and reusable straws rather than single-use items. I know it can feel like a nuisance, but once you get used to doing it, it’s easy to integrate it into your habits. We’ve provided links to different products, so you can check out some good options.

-Trash bags (old shopping bags work well) – Stackable glass or plastic containers (While glass may feel like a hazard, I find that most of them are built for endurance and would require some extreme throwing around to actually break. Either way, bringing containers rather than an entire bag of snacks is a great space saver.) -Reusable straws (we like this multipack option here ) -Bento boxes (another option is to make individual bento boxes with everyone’s preferred snacks put in. It’s essentially a healthier version of a Lunchable. Great option if you’re traveling with kids.) Check out these cute bento boxes here . -Utensils -Plates -Paper towels -Hand sanitizer -Ziplock bags -Wipes -Cups if you want to share drinks -Ice packs for the cooler (We prefer to use reusable ice packs like these , but frozen water bottles or ice cubes in a ziplock back will do the job as well.) -Reusable grocery bag to carry your non-perishable stuff -Plastic tub (If you’re going on a long road trip and will have lots of snacks, a good option is to pack all your non-perishable items in a tub like this .) -Cooler

Related : A Comprehensive Guide To the Best Toddler Carriers For Traveling

Best Road Trip Coolers

If you’re going on a long road trip, you’ll definitely want to bring a cooler so you can have more options for the journey. Things to consider when deciding what kind of road trip cooler to bring.

• How much space will you have in your car?
• How many days will you be driving and subsequently how much food will you need?
• Cost of the cooler
• If you road trip or camp a lot and will use a cooler several times a year.

Yeti Roadi 24 Cooler

Our choice for the best road trip cooler is the Yeti Roadi 24 Cooler . It’s a mid-sized cooler that can fit a bottle of wine standing upright. We like its lightweight design and that its compact size can fit on the ground behind the passenger seat.

It has a mid-range price point, so if you are wanting something more economical, you’ll probably want our next pick.

Igloo MaxCold Cooler

If all you need is a no-frills cooler to keep your food cold, the Igloo Maxcold Cooler is a great option. The thin design also makes it a great choice for someone wanting to save room in the car.

Arctic Zone Titan Deep Freeze

If you like a soft cooler, the Arctic Zone Titan Deep Freeze consistently offers the best bang for your buck.

Yeti Tundra 45

Lastly, if you are wanting a high-end cooler that will be great for camping and can take the wear and tear of consistent use, the Yeti Tundra 45 is your best bet. Yeti is the reigning champion of coolers and you can’t go wrong with anything you purchase from them.

Before you head out on your epic road trip, we suggest packing the night before. Alleviating as much stress as possible on the day you leave, especially when you’re doing a road trip with a toddler , is key to enjoying the road trip journey. We find that the night before, it’s best to:

• Wash, cut, and peel all vegetables and fruit.
• Pack up all non perishable food and supplies.
• Prepare any road trip sandwiches you plan to eat.

Lastly, don’t forget to make sure all your tasty road trip snacks are within reaching distance in the car.

We hope you enjoyed our complete road trip food list. Happy road tripping!

** For more road trip inspiration follow us on Instagram . We travel… a lot.

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PIN IT FOR LATER

Hi, we’re Christina and Brad, Idaho based writers and photographers who live to explore. We did a short stint of traveling full time with our two year old and discovered we're much happier as part time nomads. What does that mean? We travel a lot! And then we go home. We love helping fellow parents and everyday adventurers discover new places and experiences.

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28 Healthy Snacks to Pack For Your Next Long Flight

Because soggy airport pizza is no way to start a trip.

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Epic Provisions Snack Strips or Meat bars

Lauren Cadillac , Manhattan-based Registered Dietitian and Personal Trainer, is a big fan of EPIC’s Snack Strips or Meat Bars which are high in protein to keep you full throughout your flight. The best part? You can find them at some airports, just in case you forgot to pack them. 

Wonderful Halos California-Grown Mandarins

These particular mandarins “are seedless and easy to peel, making them another simple grab-and-go option when you're heading to the airport,” says Lori Zanini, RD, CDE and creator of  ForTheLoveOfDiabetes.com . Not only that, but eating just two Halos will provide you with natural energy and half a day’s worth of vitamin C, she says. 

Gaea Packaged Olives

For a salty option, Keri Glassman, R.D., recommends packing olives. You can enjoy them on their own or include them in what she refers to as “mini meals” which can consist of olives and pairings like a small salad, a packet of tuna, “or a KIND bar that only has 4-5 grams of sugar per serving.” Just one thing olive-lovers, skip olive bar varieties which “are actually sitting in canola oil” and go for those stored in water and packaged in a glass jar or to-go container for a healthier option (like these Gaea olives she loves).  

Chopped Apples With Cinnamon and Almond Butter

Glassman takes her apples to the next level by chopping them up and topping them with cinnamon and almond butter. Not only is this a delicious way to fit some fruit into your trip, but it's also a simpler way to pack.

Pete & Gerry's Hard Boiled Eggs

“These are an easy addition because they are pre-peeled and ready to eat and much more nutritious than most other airport options,” says Zanini. Convenience aside, these eggs “are high in protein, organic, free-range, and certified humane” so you can travel with a full belly and a clear conscience.

Soozy's Grain-Free Muffins

If your idea of a great airport snack is less giant Toblerone and more muffins and croissants, Cadillac suggests Soozy’s Muffins. “Grain-free, gluten-free, certified paleo, these muffins are a much healthier choice than the muffins at the airport,” she says.

Frozen Grapes

Grapes not enticing for you on their own? Freeze them before your flight for a sweet and satisfying crunchy snack! Glassman recommends doing this and then popping them in a reusable on-the-go bag to keep them frozen for a few hours. “They will start to defrost, but will still be super cold for snacking,” she says.

Justin's Squeeze Pack

These packets of nut butter may not fill you up on their own but they're a great addition to crackers, fruits, and other snacks you may already have on hand. 

KIND Snack Bars

Last-minute packers, this one’s for you. The easiest thing you can do is reach for a granola bar. Glassman recommends KIND’s Dark Chocolate Nuts & Sea Salt bar. It’s her favorite “because they are made with real, wholesome ingredients like nuts, whole grains and fruit, plus the bar has only 5 grams of sugar,” she explains. 

Wholly Guacamole Classic Guacamole Minis

Avocado is a nutrient-dense food packed with healthy fats and antioxidants, says Glassman. She makes her own avocado mash at home using salt, pepper, lemon or lime, and garlic powder but if you’re not a fan of DIY, just toss some of Wholly Guacamole’s single-serve guacamole packs in your bag. “At 2 ounces each, they're totally TSA friendly. Plus, they pair so well with other nutritious snacks like crunchy veggies and whole grain crackers, so I feel encouraged to eat lots of healthy items while in-flight,” says Blechman.

Dang Unsweetened Toasted Coconut Chips

Even if you’re not jetting off to some tropical island, these coconut chips will make you feel like you’re in snack paradise. Not only are they super tasty but as Cadillac explains, “medium chain triglycerides from the coconut are great for brain function and sustained energy levels.” In other words, they’ll fill you up and help you ace that crossword puzzle you’re saving for the flight.  

Nature's Path Qi'a Superfood Organic Hot Oatmeal

We never thought to make oatmeal on a flight but it’s honestly a no-brainer. As Cadillac points out all you need to do is bring a packet with you, ask for a cup and hot water, and voila! A tasty, filling, and hot snack rich in fiber and “brain boosting omega threes” suddenly materializes.

Gimme GimMe Organic Roasted Seaweed Snacks

Cadillac packs seaweed snack on her trips because they’re “a low calorie treat that satisfies that salty crunchy craving.” But not only are they low-cal, they also pack a ton of vitamins and minerals such as as calcium, iron, magnesium, iodine zinc, and vitamins C and A! Potato chips who?

Dates With Almond Butter

“While it still satisfies that sweet tooth in the same way a candy will, dates are a real food that will provide you with vitamins and minerals compared to empty calories that you’ll get from candy,” says Glassman. Additionally, “the protein and fat from the almond butter will help satiate you” so you don’t feel the need to snack during your entire trip.

Light & Fit Two Good Mixed Berry Greek Yogurt

For a light snack that's still filling enough to hold you over until the concessions cart comes around, Blechman suggests Greek yogurt. "Right now I'm loving Two Good. The little cup has 2g of total sugar, 3g of carbs, 12g of protein and 80 calories." So, you'll save plenty of room for a fun meal when you land.

Wonderful Pistachios Wonderful Roasted & Salted Pistachios

“Pistachios are a good source of plant-based protein and nearly 90% of the fats found in them are the better for you mono and polyunsaturated type,” says Zanini. 

Horizon Organic Mozzarella String Cheese Sticks

“I am always looking for items that are individually wrapped because they’re so much easier to grab from the kitchen on my way out,” says Blechman. Her current go-to is Horizon organic string cheese for a good source of protein that easily fits in a personal bag or carry-on.

Sabra Classic Hummus Snack Dips

For a savory snack that’s indulgent without being unhealthy, Joy Bauer, MS, RDN, and health and nutrition expert for NBC’s TODAY show, recommends hummus cups, because they’re the perfect thing to accompany some fresh veggies like baby carrots, celery sticks, or bell pepper slices, she says. Or, if you're a carb-lover (who isn't?) enjoy the pita chips that come with most cups.

Finn Crisp Thin Rye Crispbread Original

If you're looking for yet another option to dip into your hummus or guac (another healthy go-to), Blechman recommends whole-grain crackers to stay on the more nutritious side. Her favorites (with or without hummus) are Finn Crisps.

Nourish Snacks Chewy Granola Bites

To satisfy your cravings for those Delta biscotti, Bauer suggests her very own Nourish Granola Bites in flavors like chocolate peanut butter, blueberry apple, and chocolate banana. The yummy snacks come in 1o oz single serve pouches as well as resealable 4 oz bags and are made with good-for-you ingredients like whole grain oats and chia, so they're filling, Bauer says.

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The Best Healthy Travel Snacks You Can Pack in Your Carry-On

Eating healthy and traveling may not always seem like they go together. And just looking around at the airport food options, it's no surprise why. It can often feel like the odds are stacked against you and your desire to be healthy.

Your greatest defense against the abundance of unhealthy temptations on the road are healthy snacks. Whether you pack them ahead of time or grab them on-the-go, strategic snacking can help keep you on track to meet your health and fitness goals anywhere in the world.

When choosing snacks, focus on the nutritional value and the macronutrients to simplify the decision-making process. The foods you consume should provide you with vitamins, fiber, protein and healthy fats. Aim to limit things like carbohydrates and sugars, except in fruits and vegetables.

There are, of course, a few other things to consider when selecting snacks for air travel. TSA guidelines require that liquids carried on board aircraft be less than 3.4 fluid ounces, and this includes some foods (think: peanut butter and yogurt). You might also want to consider the smell of certain foods. While sardines, smoked salmon and tuna are great high-protein snacks, they are not the best thing to open on an airplane .

We've narrowed down the choices to three categories: protein, nuts and fruits and vegetables. All three will keep you energized and fill you up while you're on the road.

On-the-Go Protein

Protein is a macronutrient that does powerful things for our bodies, and numerous studies have shown that a high-protein diet will improve metabolic health and weight loss. Snacks that are high in protein will help you build muscle and strength, while keeping you full and reducing the likelihood of cravings and unhealthy snacking.

You know exactly what you're getting with RXBAR : the tasty, albeit very chewy bars have their ingredients printed in bold on the packaging. Typically egg whites, nuts and dates for sweetness. With all natural flavors and 12 grams of protein, it's a snack you can feel good about. (Try the chocolate sea salt one!)

Quest Bars also have a short list of ingredients, and there's no added sugar, though they do have a bit of an aftertaste. There's also a wide range of flavors — more than 20 that we know of — including Maple Waffle, Mocha Chocolate Chip, Rocky Road, Strawberry Cheesecake and Chocolate Peanut Butter. In addition to the variety, Quest also pack about 20 grams of protein in each bar.

With both an egg-white option ( Epic Performance Bars ) and the original grass-fed meat version — beef, pork, bison, even lamb and wild boar — Epic Bars are a great Paleo-friendly travel snack. Both contain approximately 12 grams of protein per bar and are gluten and soy-free.

EXO Protein Bars include an ingredient that might initially turn you off, but hear me out. Cricket powder is a great source of protein and there's no buggy taste! Plus, crickets are much better for the planet than more mainstream protein sources. They emit fewer greenhouse gases, use less water and require less space and food. EXO protein bars are now even available on some JetBlue flights.

Nuts are a great snack for traveling due to their small size and high concentration of healthy fats, protein and fiber. You'll feel energized and full, making it less likely that you'll indulge in unhealthier food options at the airport.

While many airlines offer a variety of nuts as an in-flight snack option, you can also plan ahead and pack your own. Sahale Snacks make all-natural nut blends that include almonds, cashews pecans, pistachios and peanuts, while also adding in dried fruits to sweeten things up.

There are also nut butters, which are incredibly tasty, but the TSA considers them a liquid, so opt for travel-friendly packets. A personal favorite of mine is Justin's Almond Butter . Combine almond butter with apple slices or celery sticks, and you'll have a complete, healthy snack for your next flight.

Farm-to-Flight

When it comes to healthy snacking, you must consider the nutritional value of food. Long days in airports and hotels can make it difficult to get the proper vitamins and nutrients your body needs, so concentrate on eating fruits and vegetables throughout the day.

Bare Snacks makes fruit and veggie chips that taste great and contain few ingredients: basically just sliced and baked fruits and vegetables, with no additives or preservatives. Banana, apple, sweet potato, beet and carrot chips are just a handful of the options available.

Kale Chips are also a great option, and Rhythm Superfoods seasons theirs with tasty flavors. The chips are crispy and the ingredients are recognizable (seeds, spices, cane sugar, apple cider vinegar and, of course, kale).

You can also pack your own fruits and vegetables before you fly. Baby carrots, apples, bananas, oranges, strawberries and blueberries all make for convenient snacks and are loaded with vitamins, nutrients and fiber. Try putting them in a small container and packing them in your carry-on for your next trip. Just remember, some restrictions apply if you're flying internationally or between certain US territories (or states like Hawaii) and the mainland.

The Bottom Line

Don't allow yourself to make bad food choices while traveling just because it may be more convenient. Plan for healthy snacking before you travel by packing food options that will satisfy your hunger while also fueling your body. Feeling great when you arrive at your destination is based largely on what you eat en route.

Chris Castellano is a travel fitness specialist and the founder of Fittest Travel . He recently self-published his first book, "Fit For Travel: Your Guide to Losing Weight and Feeling Great While Traveling."

Healthy Travel Food: The Ultimate Packing Lists for Eating Right on a Trip

Robyn Openshaw - Updated: March 21, 2024 - - This Post May Contain Affiliate Links

I’m a busy single mom who does a lot of traveling, with and without my kids. Part of my journey to excellent health was learning habits and recipes that we enjoyed, that happened to also be really nutritious. But another major step was key to my being able to rehab my family’s health many years ago when I got serious about ditching the Standard American Diet. That step was learning how to be prepared with ideas and healthy options away from home.

Packing Healthy Travel Food

In this article:

Finding Out How to Eat Healthy When Traveling

Packing for a healthy road trip.

• A Healthy Plane Trip Food List

Tips for Finding Healthy Food While Traveling

Plan your food for traveling.

Running kids to sports practices, attending “home” and “away” games for four competitive athletes, playing a traveling, competitive sport myself, and traveling all over the country giving lectures for six years, forced me to get creative about eating healthy travel food while on the road.

In addition to those times away from home, I’ve gone on vacations and humanitarian service missions where I’ve taken my entire family to developing countries for several days or even weeks at a time.

How do I feed myself and my family well when I’m on the go and away from home so often?

I’ve been asked this question countless times, and I’m happy to share my strategies.

Car trips are easier to plan for than plane trips because they are conducive to bringing coolers and a box of ingredients and equipment. You can even pack quarts of green smoothies for your first few days.

And more often, when you drive, you’ll have access to a kitchen where you’re going.

You can eat healthy travel food even on long car trips, like one we took to Disneyland.

Our Disneyland Road Trip Food List

We brought enough food and snacks for two meals per day. (Make sure you book a hotel with a mini-fridge, but if you tell them you need it for medical purposes, they have to provide it.)

Then, I asked Siri for a salad bar or vegan restaurant nearby to make up for the other meals.

Our Disneyland healthy travel food packing, for a family of 6, looked like this:

In the Cooler

• Bags of baby carrots, sliced cucumbers, raw sweet potato sticks
• ½ gallon homemade yogurt
• 2 bags Costco organic mixed greens
• 1 bag Costco frozen mixed berries
• a pint of soaked/drained sunflower seeds (to add to granola for breakfast)
• a quart of alfalfa/radish/clover sprouts (to add to granola for breakfast)
• BlendTec for a family, Nutribullet for a single person with limited ability to pack (can go in a suitcase easily)
• Disposable cups, straws, bowls, spoons, and resealable baggies
• Knife and cutting board for smoothies (I use it even on hotel room tables or vanities)
• Containers with tight-fitting lids, for smoothies
• Backpack for taking food to the parks
• 3 loaves whole-grain bread
• Organic peanut butter-honey (pre-mixed for sandwiches)
• A gallon bag of homemade granola (recipe below)
• 3 boxes rice milk
• 1 gallon soaked/dehydrated Teriyaki Almonds (recipe below)
• Tonya’s “For Cryin’ Out Loud Dehydrator Onion Bread” (recipe below)
• 1 bunch ripe bananas (for green smoothies; also add to yogurt for breakfast)
• Bags of washed apples, pears, plums, celery sticks
• Ziploc bags of dried fruit
• Powdered greens and a shaker cup
• 5-gallon jug of filtered water

Avoid Processed Food Overloads

Not only did bringing our own healthy travel food to save us a lot of money, but we also didn’t feel horrible and sleep 10 hours a night to recover from a day of trans fats, chemicals, food dyes, and sugar from eating Disneyland food.

Our digestive function didn’t shut down, and we didn’t struggle with blood sugar lows and resulting crabbiness.

Save Money and Eat Healthy

You don't have to spend a boat load of money to eat healthy.

All in all, we may have enjoyed our vacation much more, in addition to saving a boatload of money compared to what we saw others doing.

When you travel, if you don’t think ahead about healthy travel food, you are more likely to be trapped in the worst of the Standard American Diet!

Tip: Try this make-ahead mix to travel with, for a healthy flax muffin-in-a-cup made in your hotel room!

A Healthy Plane Trip Food Packing List

Traveling by plane for an extended trip (especially with children) takes a little different planning.

For example, Europe for 3 weeks was a tricky trip. I want to share how we went and ate well (5-10 raw vegetables/fruits daily) without hassle or excessive expense.

Making Do Without Appliances

We had no green smoothies as a crutch because you don’t go to little European hotels with an appliance, nor will an appliance company cover your warranty if you blow it out with the weird plugs in various countries.

Plus, we had a few flights with strict weight requirements. A turbo blender is just too much weight.

We packed these healthy travel food options in our suitcases to take with us.

The Best Travel Food to Bring with You

1. a good organic powdered greens product..

This saved us, nutritionally, in the absence of green smoothies! I stirred a large spoonful into a glass of water for everyone, morning and night. (If you would like to order from our friends at Organifi , use coupon code ROBYN15 at checkout—you'll get 15% off your order!)

2. Grape Nuts, Shredded Wheat, Costco Granola, and Rice Dream.

Double bag the rice milk in gallon Ziploc bags; two fit perfectly in one bag. (Keep in mind that you’ll need to put liquids in checked baggage, not your carry-on.)

Remove the Grape Nuts from their boxes (we bought the big Costco ones) and add another layer of protection with a gallon freezer bag. You don’t want these things exploding in your suitcases.

3. Bags of homemade granola  and dry, raw seeds.

Granola and pumpkin or sunflower seeds are lifesavers on long trips.

Along with a box of rice milk, they’re a breakfast that will serve you well for the most important meal of the day, helping you avoid a crappy hotel continental breakfast, which is never, in any country, an option that will give you sustained energy for the day.

Soak the seeds when you get to your destination, pour the water off the next morning, and use the seeds stirred into the baked granola, for living enzymes, the world’s healthiest fats, and powerful nutrition to power through until lunch!

Even restaurant breakfasts (which take time from your touring and are expensive) are pretty much never nutritious. We bought bananas in the market, upon arrival, to add to our cereal.

4. Paper bowls and plastic spoons.

These are great for breakfasts.

5. Snacks like sprouted Teriyaki Almonds.

You can find that recipe alone. Organic plant-based bars and apples also travel well.

6. Frozen smoothies and juice.

Frozen plastic containers of green smoothies or green juice can be double bagged and rolled into pairs of jeans in your suitcase at the last minute. You can even have these in a carry-on and get through security just fine; if it's frozen, it's not liquid!

This works when the hotel we’ll be arriving at has a fridge. If it doesn’t, you can get some ice and put green smoothies in the sink, with ice, to keep them cold for a couple of days. This is a bit of a hassle.

7. A large bottle of water in everyone’s checked luggage.

This to tides us over till we’re able to stop and buy gallons of distilled or filtered water, so we don’t end up not drinking enough or drinking fluoridated, chlorinated water from taps or drinking fountains.

Make sure you’re drinking a lot of water when you’re traveling, especially with airline travel, because drinking lots of clean water is even more important than food.

It’s not true that you can’t find something good to eat when you’re traveling. It is, however, true that you have to try a bit harder than when you’re at home.

Just know what you’re looking for. First and foremost, you’re looking for opportunities to get greens and vegetables (priorities #1 and #2) because those are the base of the pyramid, the most important foods, and also the hardest healthy travel food to find when traveling.

So when you can, find them, buy them, and eat them however you have to—even by the handful, plain!

1. Look for Produce Stands and Local Farmers’ Markets

Getting healthy fruits and veggies at local farmers markets is an amazing way to support the economy and eat well.

You’re enjoying local fruit and vegetables in season, and can be part of your touring the area and experiencing what they grow there!

For example, when we went to Europe, we’d stop at a market and buy some healthy travel food options like this every day for lunch:

• 6 nectarines
• 6 large carrots (I never saw baby carrots in Europe)
• A loaf of whole grain bread (a comedy of communication errors in a bakery in Paris taught me that “complete” is the word in France to describe whole grains)
• Some local cheeses and mustard and tomatoes for the bread

We’d wash the fruit and carrots, toss all the stuff in a backpack, and stop in a park somewhere to eat each day.

Part of the fun was going in the little local grocery markets to see what they have.

Finds like this make you feel at home in a strange city and add to the sense of discovery and accomplishment in your travels.

Read John Robbins’ The Food Revolution on how European meat/cheese is highly government regulated and not full of antibiotics, steroids, infected pus, and other lovelies like the U.S. products contain. Also, bread is made fresh, without hybridization of the wheat, without preservatives, and Europe does not have the glyphosate (Roundup) issue. So many people with gluten issues do fine with European bread.

2. Know What to Look for in Restaurants, and Try the Local Cuisine

While traveling to Europe (and often stateside), we would eat dinner in a restaurant. I’m certainly not going to take my kids to Italy without letting them try gelato and pizza!

(Of course, the pizza bears no resemblance to what is offered here in the U.S. It is much better for you, and you can get many lovely vegetarian pizzas, one of the most popular varieties being topped with mounds of raw greens.)

Ditto Barcelona, where we enjoyed the paella (vegetarian, of course) and gazpacho.

And France? I did not, myself, try the white bread, but let the kids do it once because my then-husband thought it was somehow important in their “experiencing” France.

And of course, they did fall madly in love with crepes.

(Can you believe I had never tried that hazelnut/chocolate spread, Nutella, in my life, before France? Note to self: avoid at home. Wow, it was yummy on crepes. Do not include this as part of my “eat healthy” tips.)

So, we did indulge, but we always indulged with a big green salad alongside.

After my childhood of severe hypoglycemia, I learned that if one eats refined sugar now and then, it should be done only after a good, healthy, high-fiber meal.

The Europeans have lots of watercress and other lovely greens that we consider exotic here. And amazingly, even without my green smoothies, and despite a few servings of gelato and crepes, I came home the same weight and had lots of energy each day for our adventures.

3. Make a Healthy Fast Food Choice

Stateside, Subway is our standby as “fast food” on trips. Here’s what you do: get the “wheat” bread and order a Veggie Delite.

Tell the teenage employee to put on LOTS of cucumbers, bell peppers, tomatoes, and shredded carrots, plus spinach if they have it (skip the iceberg lettuce). For a sauce, we just do brown mustard.

Veggie sandwiches are a great alternative to traditional meat sandwiches.

Then, your sandwich lies there, open, looking a little skimpy.

The “sandwich artist” awaits further orders. Do not, in the interest of being polite, leave with that skimpy sandwich. You say, can I have a bunch more tomatoes? Thanks! And how about a lot more cucumbers?

(Go through the whole vegetable lineup again if necessary. Smile and use all your chatty charisma, so as to not completely annoy the sandwich maker.)

The Perfect Packed Sandwich

When your sandwich is piled high with veggies, they manage to squeeze it shut and package it up for you, and you get a rather nutritious meal, at least compared to most fast food. I recommend the 12-inch to make it filling enough for hiking around on vacation.

4. Look for Healthy Restaurants

Other restaurants we ask Siri to find for us on U.S. trips are Cafe Rio or Bajio’s. We'll order salads with whole wheat tortillas, no meat, lots of black beans, and extra romaine.

Think what your favorite chains with healthy meal options, then look for them when you’re out of town.

Robyn with her daughter Emma and Dr. Petra Wiechel, on her trip to WY, ID, UT.

If I end up at one of the really lousy Americana chains like Chili’s, Applebee’s, TGI Friday’s, etc., I ask for extra romaine and dressing on the side (so you can use a minimal amount).

Avoid Mexican and Chinese restaurants, because they rarely have anything raw or nutritious on their menu.

5. Look for Juice Bars and Salad Bars.

Greens are your #1 daily priority, and Google makes this easy.

I’ve found a juice bar and had a wheatgrass shot in the Amsterdam airport, and had another giant glass of made-to-order fresh carrot-celery juice in downtown Prague. That’s right, in the Czech Republic! Where a tour guide told us, “Our national vegetable is pork.”

Buy green smoothies or no-fruit green juices, made fresh, with superfood additions. Some Whole Foods Markets have made-to-order juice bars.

In fact, Whole Foods was my go-to when I did my lecture tour for 6 years in 450 cities. In virtually every city we drove to, we'd make the GPS direct us to the nearest Whole Foods and get a giant salad from the salad bar to last lunch and dinner, plus a few healthy snacks and treats. It’s kind of an adventure, and it’s McDonald’s-like in that you know what you will get when you go there. Predictable and better than wandering around town hoping to find some reasonably non-toxic grub.

6. Don’t Buy Into the Idea that There’s Nothing Healthy to Eat in Airports.

In airports, you just have to look a little bit harder for food you won't regret. I found amazing quinoa/kale salad in the Phoenix airport recently, for instance.

The Denver airport has a restaurant that serves only locally grown food selections. The Atlanta airport has a fresh juice bar. And you can get a green smoothie at Jamba Juice in most airports, though tell them to triple the greens and halve the fruit content.

The point is, look around a bit, and you’ll find something plant-based, something whole, something that gives life rather than spends it. Anywhere in the world.

Here are some photos our readers shared with us, about healthy travel food “finds” on their vacations, plus a few of my own. You really can eat right, while traveling, with a bit of effort!

We got this healthy steamed and sautéed potatoes and veggies in a BBQ place in the Atlanta airport.

Look around after you’ve gone through Security and before you board your plane...Finding a good meal is a better use of time than sitting in the waiting area anyway. Survey what’s available and embrace the challenge of eating well. I found a kale-quinoa salad at a restaurant called La Grande Orange in the Phoenix airport.

And I found a juice bar inside an otherwise Standard American Diet place called Mediterranean Grill in the Detroit airport, where I get a celery/carrot juice, made fresh to order, anytime I fly through Detroit.

Check out this unassuming little place on one end of New York City’s Canal Street, where Coach Judi and I got a 16 oz. organic, fresh-pressed parsley, cucumber, celery, carrot, and beet juice in two minutes flat. Vibrations high for the rest of the day!

Myra Johnson of Utah took her family to Rocky Point, Mexico on a humanitarian trip and stopped at “Mario’s” for food. Fresh smoothies were the main feature, with spinach, barley, flaxseed, and even asparagus! One of the smoothies Mario makes with his 11 blenders is called “Para El Estrenimianto”—for constipation! Myra took her family again the next day.

Our webmaster Jason’s wife and little boy enjoyed a green smoothie of peas, cucumbers, broccoli and spinach in a mainstream place you’d never guess would have such a great option.

Indulging While on Vacation

On a trip across the West with friends from Europe, at any of our given restaurant meal, some were having a couple glasses of wine with dinner, or dessert, or coffee after dinner.

All of us are very health-conscious people. My point is, we all indulge, on vacation. If we’re doing some great things, all day, to keep nutrient density high, hopefully, it’s enough to continue enjoying the vacation.

I hope these ideas are useful to you, and the recipes I made before our Disneyland trip are below for your enjoyment! And grab our Healthy Travel Food Packing List, here! It's free and it'll make eating healthy on your next road trip or vacation a breeze!

Special Offer! Want more ideas for healthy travel food while on vacation, on a budget, or with little time? Want to know how to get your kids to buy into healthful eating? Get my books How To Eat Right In The Real World and How To Raise Healthy Eaters at 50% off the already discounted set! Enter the coupon code ROADTRIP at checkout!

• Teriyaki Almonds
• Candied Almonds
• Homemade Granola
• Tonya’s Onion Bread

What’s in your travel food list? Share them with us in the comments section below!

Read next: 8 Foods You Think Are Healthy But They Aren’t!

Disclosure: This post may contain affiliate links that help support the GSG mission without costing you extra. I recommend only companies and products that I use myself.

Posted in: Green Smoothies , Lifestyle , Recipes , Relationships , Tools & Products

4 thoughts on “Healthy Travel Food: The Ultimate Packing Lists for Eating Right on a Trip”

Oh Robyn you didn’t try the French Nutella. Omg it’s better than the American, so I’ve heard. I’m an American living over here in France. I know how hard it is especially when I detox around my family and friends. They just don’t want to understand anything about it. Sad. Next time you come to France??? I hope that we could chat sometime. Love ya. You and all of the GSG team have helped me and so many others. Bless you on making all of this and know that you are growning everywhere. Hugs

Thank you for your kind words Stephanie!!

These are very useful tips! I’m going to put them to use once this pandemic is over and we get to travel as freely as we can again. Thank you!

Can you recommend a pre-made smoothie for travel?

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20 Best Travel Snacks To Keep You Healthy

Traveling requires a lot of planning, food included! To stay nourished while away from home, don’t forget to pack your healthy travel snacks.

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Whether for fun or work, traveling is an excellent opportunity to expand your palate and try the local cuisine. But being on the road doesn’t have to derail your health and wellness goals . Eating healthy on the road is possible! That’s where healthy snacks come into play.

Healthy and filling snacks can help you stay on track with your nutrition while traveling. Packing snacks can help you make nutritious choices in a pinch and keep you going as you embrace all that traveling has to offer. This article provides a round-up of healthy travel food ideas for the whole family to enjoy, whether you’re traveling by road, air, or train!

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20 Nourishing Travel Snacks Ideas You’ll Love 

It’s easy to lose sight of well-balanced nutrition when traveling , but we can set ourselves up for success by planning our snacks ahead of time. To maintain stable blood sugar levels , it’s essential to bring multiple options, so you don’t go more than four hours without eating. Prioritize snacks that are good sources of protein and fiber to help keep you full, and don’t forget to hydrate!

Healthy Travel Snacks for Road Trips

Snacking on the road can be tricky, but being prepared with nutritious snacks can keep you from hitting the fast-food drive-thru in a pinch. Check out these healthy road trip snack ideas for adults and kids alike:

1. Greek Yogurt 

Greek yogurt can be an excellent travel snack if you have access to a cooler or refrigerator. It’s low in calories and packed with protein. 1 Stick to the unsweetened versions and add your own toppings, like dried fruits or nut butter. Pro tip: if traveling by plane, you can’t bring containers larger than three ounces through security, but you can usually purchase yogurt from within the terminal.

2. Hard-Boiled Eggs 

Hard-boiled eggs can be an efficient way to get protein on the go, and they’re easy to prepare ahead of your travels. One large hard-boiled egg provides six grams of protein and less than 80 calories. 2 You can boil several eggs the day before your trip and pack them on ice so they stay fresh until you’re ready to eat them. Consider peeling them ahead of time to make snacking in the car as easy as possible!

3. Hummus and Celery

If you crave a crunchy snack, hummus and veggies are more nutritious than typical high-sodium options like chips or pretzels. Look for pre-packaged hummus to make traveling easy, and consider pairing it with high-fiber vegetables like crispy celery, bell peppers, and baby carrots. Not a hummus fan? Try pre-packaged cups of almond butter or guacamole.

4. Fresh Fruit 

Fruit is a refreshing and easy-to-pack travel snack. It’s rich in micronutrients, supporting many aspects of health. You can shop for pre-cut fruits or cut your own ahead of time, and try to pair your fruits with a protein source to help you stay fuller for longer. If you run low on time, opt for applesauce pouches with no added sugar.

5. Cheese Sticks

Single-serve cheese sticks are a great way to get protein while on the road. Options include mozzarella, Colby jack, and cheddar, among others. Consider pairing your string cheese stick with a carb source to increase the nutritional value of your snack.

6. Single-Serve Tuna Packs

Tuna is a versatile snack for road travel. Packed with high protein, it can be a satisfying snack on its own or elevate your lunch on the go. Add it to a salad or put it on a wrap with some crispy veggies to enjoy a delicious, well-balanced meal. Plus, it doesn’t need to be kept cool!

7. Protein Bars

Low-sugar protein bars can be an efficient way to meet your protein needs while on the go. Protein bars are easy to grab and eat when out and about. Plus, they can help keep blood sugar levels stable between meals. Nutrition facts will vary between brands—look for bars with less than 10 grams of added sugar and at least three grams of fiber.

8. Peanut Butter Sandwich

A peanut butter sandwich on whole wheat bread can be an efficient and nutritious snack to pack in the car. The whole grains in bread are an excellent source of fiber, and the peanut butter provides healthy fats, which help keep you full as you travel. Use gluten-free bread if you have a gluten sensitivity, but be mindful of added sugars in these bread varieties.

9. Cheese Crackers

Cheese crackers are a satisfying snack. Plus, they’re high in protein! You can buy the pre-packaged options or prepare your own ahead of time by slicing the cheese into small squares that fit on top of your crackers.

When driving in the car, you may not notice your thirst like you would at home. It’s easy to overlook when traveling. Pack water and have it accessible to stay hydrated on your road trip.

Healthy Travel Snacks for Plane or Train Trips

Planning snacks for plane and train travel takes more forethought. Trains and airlines have TSA restrictions that affect what you can bring aboard. Consider these train and plane snack options:

11. Baked Chickpeas 

Baked chickpeas are a delicious source of fiber and plant-based protein. One half-cup of roasted chickpeas provides almost eight grams of protein, 22 grams of carbs, and more than six grams of fiber. 3 Plus, they pack easily in a carry-on bag!

12. Nuts 

Single-serving bags of unsalted nuts, like peanuts, cashews, and almonds, can be a delicious and easy snack to travel with. They don’t require refrigeration, and they pack a punch nutritionally. Nuts contain healthy fats, vitamins, minerals, and fiber. And with such a rich flavor, they can help satiate cravings until you can get to your next meal.

13. Trail Mix 

Trail mix is an easy-to-pack snack that can satisfy both salty and sweet cravings. The typical trail mix combines healthy fats and proteins from nuts and sunflower seeds with carbohydrate sources like dried fruit and sweet additions like dark chocolate. Be mindful of added sugars, and watch your portion sizes when traveling.

14. Fresh-Cut Veggies 

Fresh veggies are allowed through security at airports and train stations. Packing fresh-cut vegetables, like cucumbers or snap peas, in your carry-on is a great way to ensure you meet your fiber needs. Additionally, the crispiness of a fresh-cut veggie can help satisfy cravings for crunchy snacks.

15. Oatmeal Cups

Oatmeal cups are an airport-friendly, nutrient-dense snack. You might even consider bringing a few extra cups to enjoy at your destination. Whether you’re making breakfast in a hotel room or need a snack between meals, oats can give you a boost of nutrition. Oatmeal cups are packed with fiber and protein, making them a satisfying snack. Plus, most oatmeal cups are low in added sugar. 

16. Unsweetened Beverages

Hydration can easily be forgotten in the chaos of traveling, and research points to increased dehydration risk while flying. 4 While you cannot take beverages over three ounces through security, buying an unsweetened beverage at your gate may be beneficial. Unsweetened drinks can support hydration without causing an unwanted blood sugar spike . You could also pack an empty water bottle and fill this up once you pass through security.

17. Granola

Granola is an easy-to-pack snack that is allowed in your carry-on bag. It offers a satisfying crunch and a delectable sweet taste. However, some granola bar brands are high in sugar, so it’s important to be mindful of your portion sizes.

Dried meats can be an excellent snack when traveling by plane or train. Jerky is a low-carb snack that provides decent protein and fat to keep you satisfied until your next snack or meal. Look for brands with simple ingredients and low sodium.

19. Dried Fruits

Consider packing dried fruit instead of reaching for processed baked goods to satisfy that sweet tooth. Look for options without added sugar when possible, and opt for dried fruits that don’t contain extra ingredients—just the fruit themselves.

20. Protein Powder

While you may not be able to bring a protein shake through security, you can bring protein powder. Pack your protein powder in a permitted container and bring an empty shaker bottle. When you get to your gate, look for a water fountain to fill up your shaker bottle and add your protein powder to get a boost of protein before your flight.

How To Pack and Keep Cold Travel Snacks: Tips 

Packing the car for a road trip can feel like a game of Tetris, trying to fit everything in as efficiently as possible. Packing snacks and keeping them fresh can take time and effort. These tips can help:

• Ditch the packaging: Once you’ve bought your snacks for traveling, pull everything out of its store-bought container and re-package it in smaller, stackable containers. This helps you pack the car efficiently, and it keeps your snacks accessible.
• Bring a snack tote: Instead of tossing your non-perishable snacks in the backseat, put them in an open tote so they’re organized and accessible.
• Don’t forget other necessities: Be sure to bring paper towels, hand sanitizer, and utensils. You might even bring baby wipes and a trash bag to help with clean-up as needed.
• Pack the cooler in order: If you plan to bring a cooler, pack it with snack times in mind. Pack the snacks you intend to eat first on top, so they’re easy to grab. You don’t want to be digging around a cooler while driving.

Learn More About Healthy and Balanced Nutrition while Traveling with Signos

Staying on track with nutrition can be challenging while traveling, but you don’t have to abandon your health goals while away from home. Healthy travel snacks can keep you nourished while on the road, giving you more flexibility to enjoy the local culture on your trip. And continuous glucose monitoring can support your efforts here, there, and everywhere.

Signos CGM provides real-time data to help you understand your food's impact on blood glucose levels and overall health. Signos can improve your health and empower you to make educated decisions about your nutrition. Learn more about nutrition and healthy eating habits on Signos’ blog , and find out if Signos is a good fit for you by taking a quick quiz !

Topics discussed in this article:

Healthy Lifestyle

Counting Calories

Dietitian-recommended

Doctor-recommended

• US Department of Agriculture. (2019, April 1). Yogurt, Greek, plain, low-fat . https://fdc.nal.usda.gov/fdc-app.html#/food-details/170903/nutrients  
• US Department of Agriculture. (2019, April 1). Egg, whole, cooked, hard-boiled . https://fdc.nal.usda.gov/fdc-app.html#/food-details/173424/nutrients
• US Department of Agriculture. (2019, April 1). Chickpeas (garbanzo beans, Bengal gram), mature seeds, cooked, boiled, without salt . https://fdc.nal.usda.gov/fdc-app.html#/food-details/173757/nutrients
• Zubac, D., Stella, A. B., & Morrison, S. A. (2020). Up in the Air: Evidence of Dehydration Risk and Long-Haul Flight on Athletic Performance. Nutrients, 12 (9), 2574. https://doi.org/10.3390/nu12092574

About the author

Chelsea Rae Bourgeois is a registered dietitian nutritionist with several years of experience working in the clinical setting. Once a track and field athlete on a competitive stage, she now finds joy in combining her passions as a health writer to help people embrace their wellness through nutrition and fitness.

Please note: The Signos team is committed to sharing insightful and actionable health articles that are backed by scientific research, supported by expert reviews, and vetted by experienced health editors. The Signos blog is not intended to diagnose, treat, cure or prevent any disease. If you have or suspect you have a medical problem, promptly contact your professional healthcare provider. Read more about our editorial process and content philosophy here .

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50 Healthy Travel Snacks for Your Next Adventure

You pack outfits designed to suit your travel destination, so why not do the same thing with your snacks? After all, you wouldn’t wear the same thing in the mountains as you would on the beach.

To help make your travel snacking experience as specific to your trip as your outfits, we put together a list of healthy travel snacks suited for a variety of destinations and activities.

These wholesome travel snacks are easy to pack and eat, and we hope they add a little something to your travel experience. Bon voyage!

Travel Destination: The Lake

1. seabear ready-to-eat wild salmon.

Salmon captures the spirit of your lake adventure, and it’s also packed with good-for-you nutrients, including omega-3 fatty acids, that will keep you energized for long days of swimming and sunning. SeaBear makes salmon snackable by packing it into convenient pouches that are perfect for travel snacking.

2. Roasted Pine Nuts

The fresh, herbaceous air of your lakeside retreat demands fresh, herbaceous flavors to snack on. These roasted pine nuts from Healthy Recipe Ecstasy feature the nuanced flavors of thyme and parsley, and they serve up magnesium, zinc, and vitamin E to make you feel good.

3. BareSnacks Apple Chips

These wholesome apple chips help you get your daily apple fix when you’re on the go. Toss a few bags of bare in your suitcase so you can enjoy the flavor of fresh apple slices without worrying about browning or refrigeration.

4. Incredi-Puffs

Bring on the jet skis and the parasailing! Incredi-Puffs (available in a flavor for any craving) are incredibly light and incredibly flavorful. They satisfy your hunger without weighing you down, so you can be free to swim, jump, float, and play.

5. Field Trip Turkey Jerky

You can’t weigh down your boat with heavy snacks! Choose a snack that packs a lot of satisfying nutritional oomph into a lightweight, protein-rich package that will annihilate any hunger pangs that strike mid fishing trip. Bring Field Trip turkey jerky on all your lakeside excursions.

6. Pistachios

Snack on some in-shell pistachios to keep your hands busy while you spend hours listening to soft lake waves lapping on the rocky shore. While you’re relaxing and snacking, you’ll also be getting a champion dose of protein and fiber.

7. Ginger Root Thrive Bites

Thrive Bites provide serious nutrition in a convenient little bite, so you can get your snack on and get back to your lakeside activities in no time. Munch on them when your friend takes over rowing or when there’s a lull in your cornhole game.

Light and airy popcorn is the perfect way to satisfy your snacking tendencies while keeping yourself looking svelte in that swimsuit you’ll be living in at the lake.

9. In-Shell Sunflower Seeds

Packed with heart-healthy selenium, in-shell sunflower seeds make the perfect snack for those lazy lake days. You could pound a few bags of potato chips in a few hours, or you could spend the same amount of time slowly munching on some healthy in-shell seeds.

Travel Destination: The Beach

10. seaweed snack roll-ups.

Grab your favorite packaged seaweed snacks, rice, and veggies and roll up some nutritious snacks that will become a beach-house favorite and a healthy vacation staple for years to come. Get the recipe from Veggies Don’t Bite .

11. GimMe Organic Seaweed Snacks

If you don’t have time to turn seaweed snacks into the roll-ups above, then eat seaweed alone from GimMe Snacks for a super light and nourishing snack that will make you feel at one with the sea. One serving of these mineral-rich beach snacks has only 25 calories. Does that even count?

12. No-Bake Coconut Crack Bars

Blame it on the smell of sunblock or those gorgeous tropical trees, but whatever the reason, it’s a universal truth that coconuts and beaches belong together. These sweet coconut treats from Chocolate Covered Katie are packed with nutrient-dense coconut, and they’re super easy to make.

13. Dried Mango

Available at any grocery store, healthy dried mango will make the perfect mid-afternoon snack when you’re lounging on the beach. It won’t fill you up, it has fresh and satisfying flavor, and it has plenty of natural sugar to give you energy until sunset.

14. Stretch Island Fruit Leather

These fruity strips each contain 1/4 cup of real fruit. Throw them into your beach bag for a quick, healthy, and satisfying snack that’s also beachbody friendly.

15. Lemon Macadamia Nut Cookies

Beach trips require fresh island flavors that taste right at home in the sun and the sand. These nutty, lemony cookies by Cotter Crunch cover everything we look for in a beach snack. They’re a little sweet, super refreshing, and vegan.

16. Macadamia Nuts + White Chocolate + Dried Bananas

Trail mix is a thing, so why not beach mix? Just toss your favorite beachy flavors into a bag for some healthy anytime snacking. We love the combination of white chocolate, manganese-rich macadamia nuts, and crispy dried bananas.

17. Plantain Chips

The salty, tropical flavor of plantain chips just seems to belong on a beach. Plus, plantains are packed with vitamin C and vitamin A to make you feel good. Snack on plantain chips all day or serve them alongside some healthy grilled fish to make a beachy side dish.

We recommend barnana’s new line of plantain chips .

18. The Real Coconut Tortilla Chips

Add some beachy flavor to your average chips and salsa by swapping your standard corn chips for some subtly sweat, tropical coconut-flour chips .

19. Hawaiian Luau BBQ Kettle Style Potato Chips

Whether your beach trip takes you to Hawaii or not, these luau potato chips need to make an appearance on your trip. They pack all the flavor or a real luau into a convenient bag, and they’re kettle cooked in healthy oils, following the Hawaiian tradition. You do not have to be in Hawaii to eat and party like a Hawaiian, especially when you have these chips on hand.

Travel Destination: The Mountains

20. clif bars.

Even if you’re not rock-climbing like the dude on the famous Clif Bar wrapper, you can still enjoy one of these bars on your mountain journey. These bars are packed with rolled oats and soy protein, and they’re designed to provide lasting energy for a variety of adventures.

21. Chukar Cherries Dried Rainier Cherries

With no sugar added, t hese dried organic Rainier cherries capture all the crisp sweet flavors of mountain air. (We know you’ll be getting enough of that on your mountain adventure, but these cherries make one awesome anytime snack.) They’re filled with fiber and natural sugar for lots of energy.

22. Moon Cheese

If you’re a cheese lover, then you’ve probably daydreamed of a cheese that doesn’t require refrigeration, a cheese you can take anywhere. Meet Moon Cheese . The manufacturers developed a process to remove the moisture from cheese. They packed the delicious result into a handy package that lets you eat cheese anywhere.

If you ever go to the Moon, you could probably eat this snackable cheese there, too.

23. Thunderbird Cacao + Hemp + Walnut Bar

These vegan, grain-free bars taste like adventure. They’re packed with rich cacao, earthy hemp seeds, creamy coconut, and a burst of mint. They taste a bit like a powerhouse brownie, and they’ll keep you energized whether you’re traveling up or down a mountain or just sitting by the fire.

24. That’s It! Bean and Pea Bar

We love how the world is embracing the savory protein bar! The name of these bars says everything you need to know to be sold on this snack. Each one is packed with high-protein beans and peas—that’s it!

That’s It bars are gluten-free and non-GMO. They’ll give you hours of energy that only sets you back 90 calories. We recommend them for a pre-hike or mid-mountain snack.

25. 5-Minute Peanut Butter Energy Bites

A quick visit to any grocery store (or the general store) will get you all the ingredients you need to make these tasty energy bites from Ambitious Kitchen . They travel well, so you can throw them in your bag for a quick pick-me-up when you’ve halfway up your summit.

And of course, they only take 5 minutes to make, so you can have your snack packed and ready to go before your friend gets out of the shower.

26. Justin’s Classic Almond Butter Packets

Justin’s almond butter packets are pure goodness in a pouch. Healthy high-protein almond butter will help you power through your day. Plus, these handy little packs won’t weigh down your bag or your body. Spread the almond butter on some apple chips or just eat it alone—we won’t judge.

27. Barnana Original Banana Bites

These awesome travel snacks are made from bananas and nothing else. They’re perfect when you’re craving sweets, and they provide an invigorating jolt of potassium.

28. HannahMax Original Cookie Chips

Mountain living leaves no time for baking cookies. If a cookie craving strikes when you’re enjoying the wonders of nature, then reach for these handy Cookie Chips.  HannahMax Cookies combine the convenience of a chip with the wholesome, comforting flavor of Grandma’s cookies.

They’re made of fresh butter, cage-free eggs, and cane sugar. One serving has just 130 calories.

29. Made in Nature Kale Chips

If you’re camping in the mountains, you might be missing your usual daily salads. Get your kale fix with Made In Nature Kale Chips , available in lots of tasty flavors. The chips pack all the benefits of kale into a convenient package that can survive in your car or the bear locker.

Travel Destination: A Road Trip (aka The Car)

30. diy “road mix” formula.

Now that we’ve tried trail mix and beach mix, it’s time to give “road mix” a chance. To make it, we recommend combining one dried bean or legume, a whole grain, a protein-rich nut or seed, and a fruit. We love dried chickpeas, granola, pumpkin seeds, and blueberries.

31. Dried Wasabi Peas

Available in the bulk-food section of most grocery stores, healthy dried wasabi peas are perfect for car rides because the extreme flavor of the wasabi keeps you from overdosing on your snack, even as the monotony of winding roads has you munching endlessly.

32. Dried Edamame

Crispy dried edamame makes a satisfying and healthy stand-in for potato chips. Edamame is full of protein and fiber to sustain you on long car rides. You can find it at any grocery store, or you can even roast it yourself.

33. Carcorn (Popcorn for the Car)

Popcorn is the perfect on-the-road snack. You can eat cups of the stuff and that’s okay, because a serving size of popcorn is usually about 3 cups. Popcorn is light, and it provides a huge amount of crunchy fun in a minimal calorie package. Make you “carcorn” stand out by trying a fun recipe, like this sweet-and-spicy wasabi version from Kitchen Confidante .

34. Healthy Homemade Lollipops

When you were a kid, did your parents give you lollipops when you went on family road trips? Maybe they were just trying to keep you quiet, but wasn’t eating the lollipops still a fun and delicious experience?

Snack on the Food Network’s healthy versions of the classic lollipop, made with fresh citrus zest, to keep your taste buds busy while you’re on the road.

35. Healthy Homemade Fruit Gummies

Healthy fruit gummies are super satisfying to chew when you get stuck in that traffic you forgot to navigate around. These better-for-you gummies from A Side of Sweet feature wholesome honey and fruit or vegetable juice, so you don’t have to feel guilty about eating them.

36. Healthy Homemade Hard Candy

Hard candy is another boon for long car rides. Hard candy lasts forever, and it’s pretty much made for relieving stress and boredom. This hard candy recipe from Manu’s Menu includes honey and lemon juice.

37. Pamela’s Oat Blueberry Lemon Whenever Bars

These gluten-free bars combine oats, chia seeds, and tasty coconut sugar into a snack you can eat any time you want, even when you’ve been driving for so long, you really can’t remember whether it’s time for breakfast, lunch, or dinner.

Travel Destination: The Great Outdoors (aka Campsite)

38. healthy s’mores bars.

Camping and s’mores? It’s predictable but totally necessary. The surprise here is that you can make better-for-you vegan s’mores bars to get your chocolatey, mallowy, graham-cracker fix. These bars from the Conscientious Eater feature whole-wheat flour, oats, and vegan marshmallows.

39. Country Archer Hickory Smoke Turkey Jerky

This jerky packs the magic smells and flavors of camping into a healthy snack filled with clean protein. Country Archer turkey jerky provides you with plenty of energy for chopping wood, building fires, pitching tents, and so much more.

40. Healthy Chex Mix

You might not be in the Scouts anymore, but the snacks of your childhood camping trips are as good as they ever were. This mix recipe from Simple Roots Wellness puts an adult spin on your favorite snack by combining healthy coconut, dried cranberries, wholesome walnuts, and rich molasses.

41. Sinless Samoa Balls

Eat Bird Food’s lightened-up version of a quintessential camping treat features dates, almond butter, and coconut, so you can get your fix of the summertime camping flavors you crave without all the calories.

42. AgStandard Ranch Almonds

Big-on-flavor  ranch smoked almonds are perfect for satisfying those inevitable real-food cravings that spring up during camping trips. Plus, lean, protein-rich almonds will leave you feeling much better than any ranch dip ever did.

43. Forager Project Wasabi Greens Pressed Vegetable Chips

Camping is all about getting back in touch with nature. We don’t recommend foraging for yourself unless you know what you’re doing, but we do recommend snacking on the Forager Project’s Wasabi Greens Pressed Vegetable Chips . You can practically taste the nature in these chips, which are packed with cucumber, kale, spinach, and more.

44. Smashmallows

A healthy marshmallow that’s designed for you to snack on shamelessly? Yes, it does exist. Smashmallows are made with organic sugar and they’re gluten-free. Plus, many of the flavors have only 80 calories per serving.

45. Rosted Actually Spicy Crunchy Lentils

Rosted’s packaged crunchy lentils do something we’ve been yearning to do for years—make lentils snackable. These roasted lentils are low in calories and high in protein and fiber, making them the perfect clean snack for any kind of camping excursion.

46. Healthy Nut/Seed Butter Sandwiches

Give your favorite lunch-box sandwich a healthy shake-up that will fuel your high-energy camping vacation. Just swap out boring white bread for some seeded, whole-grain goodness; we’re talking about the kind of bread with chunks.

Then choose your favorite unsweetened nut or seed butter and trade in sugary jelly for some naturally sweetened jam, sliced fruit (like bananas, strawberries, and figs), or even carrot slices.

47. Terrasoul Superfoods Organic Medjool Dates

These organic, non-GMO dates have the kind of natural fruit sugar your body can turn right into energy. Snack on a few during a biking excursion for a quick energy boost. These powerhouse fruits also contain potassium and iron.

48. Annie’s Homegrown Organic Honey Graham Crackers

Even if you’re not planning to make s’mores on your camping trip, you’ve gotta have some graham crackers. And if you’ve gotta have some graham crackers, you better make sure they’re the healthy kind. Annie’s Organic Honey Graham Crackers are made with organic wheat flour, so they contain 8 grams of whole grains.

49. Quinn Popcorn Popping Kernels

Light, plant-based, and 100% natural, popcorn is a great choice when you need a healthy snack. Quinn makes the finest popcorn available, and you can use their wholesome popping kernels, foil, and few simple ingredients to make fresh, whole-grain popcorn over the campfire.

50. Bear Real Fruit YoYos

The cute bear on the package of these real-fruit snacks fits the camping theme perfectly, but that’s not the only reason these healthy snacks are perfect for camping. Each fruit YoYo is made with real fruits and vegetables, has no added sugar, and gives you one of your recommended five servings of fruits and vegetables a day.

They also pack and store well—a major bonus.

What’s your favorite travel snack? Let us know in the comment section below!

(PS – Be sure to join our  Dollar Snack Club  and get 6 delicious & healthy snacks for only $1! )

Additional Resources: 

• 121 Easy & Delicious Healthy Snacks For Every Type of Snacker
• 32 Tasty & Healthy Vegan Snacks to Fight Off Cravings
• 31 Guilt-Free Healthy Sweet Snacks That Will Satisfy Your Sweet Tooth
• 23 Incredibly Tasty & Healthy Snacks to Buy Right Now
• 25 Healthy Snacks That Are Perfect For When You’re On The Go
• 35 Healthy Protein Snacks to Keep You Feeling Full & Satisfied
• 30 Field-Tested Healthy Snacks for Kids
• 31 Healthy Low-Carb Snacks to Keep You Full and Energized
• 50 Healthy Gluten-Free Snacks That Taste Amazing
• 28 Guilt-Free Healthy Snacks For Diabetics
• 45 Super Easy & Healthy Low-Calorie Snacks
• 33 Healthy Snacks for Adults Who Need to Refuel
• Sweet, Salty, Sour, or Spicy: These 30 Healthy Snack Bars Cover It All
• 37 Healthy Salty Snacks for When You’re Craving Something Savory
• 30 Healthy Packaged Snacks You Can Feel Good About Eating
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• Sweet or Savory: Choose Your Healthy Party Snacks
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105+ Easy Road Trip Meals & Snacks: Best Road Trip Food

Packed for Life contains affiliate links. If you make a purchase using one of these links, we may receive compensation at no extra cost to you. As an Amazon Associate, I earn from qualifying purchases. See my Disclosure policy for more info.

Road trips are exciting adventures to take with your friends, family or solo. However coming up with a list of the best road trip food & easy road trip meals and snacks can be hard.

Which is where our ultimate list of the best food for road trips comes in handy. To help you avoid hangry companions, outrageous food costs, and unhealthy gas station food stops.

We’ve taken our share of cross country & multi-day road trips over the years, both as adults, and with kids from months old to teenagers. So we know quite a few tricks when it comes to road trip meal planning.

Our list includes easy ideas for healthy snacks, breakfasts, lunches & dinners, for all ages we love. As well as gluten-free, and vegetarian options too.

Plus we provide essential packing tips and a list of non-food items to bring along, at the end of this post. Hop in the car, & let’s go!

Table of Contents

ULTIMATE HEALTHY ROAD TRIP MEALS LIST

If you plan ahead and pre-make some yummy snacks and meals, your family will be well fed on the road. Whether you are heading on a Southwest USA road trip or a coastal road trip from Boston to Acadia National Park or elsewhere.

Healthy road trip food & easy meals the whole family will love.

Why Bring Make Ahead Meals For Road Trips?

Before I get into our epic food list, I’ll quickly go over a few reasons why we bring our own make-ahead road trip meals and snacks. And why you should too:

• Road trip meal planning is a great way to reduce fast food temptation, junk food and save money for your family road trip .
• Bringing good food for road trips frees up some of your hard earned cash to splurge on meals you will actually look forward to . 
• We find our own make-ahead meals & road trip food tends to be healthier.
• If you have dietary restrictions or allergies, creating a road trip meal plan will allow you to have safe meal options on the road.
• Have fun picnics at rest stops, parks, or in your hotel room along your long drive.
• Avoid hungry kidlets with healthy road trip snacks , so they can focus on road trip activities , not driving you crazy with whining. I know you feel me on this one!

Bringing your own food is well worth the time and money you can save on your adventure. Use our road trip planner to help organize your trip.

I love how make ahead easy travel meals are great for cutting down on the mess, stress and time it takes to prepare and clean up on the road. Because as a parent anything I can do to make my life easier is golden.

Road Trip Breakfast Ideas

We’ve found it’s easy to take these road trip breakfast ideas to go, or quickly eat hot in the morning.

As long as we’ve made them ahead of time, and brought them in our cooler. Or if we have access to hot water or basic kitchen facilities or a microwave.

Grab tasty breakfast recipes .

Cold, Non-Perishable Road Trip Breakfast Ideas

• Granola 
• Cereal Bars & Granola Bars
• Breakfast Bars
• Fruit & Veggie Pouches 

⭐️ PRO TIP : Bring a reusable coffee mug and water bottles for each family member. They’re a great option for filling up with hot water, tea, coffee and water on the go. We’ve found they’re less likely to spill in the car if you use a spill-proof refillable cup and snack cup for the littles.

Cold Breakfast Ideas for Road Trips

• Yogurt – Tubes, Drinks
• Fresh Fruit
• Rye Crisp Breads & Goat Cheese
• Chia Pudding – Make the night before
• Granola & Overnight Oats – Make the night before
• Muffins & Peanut Butter (or other nut or seed butters)
• Egg Muffins or Mini Quiches (To heat or not to heat. That is the question)
• Hard-Boiled Eggs
• Breakfast Cookies 
• Vegan Blueberry Muffins
• Bagels and Cream Cheese
• Peanut Butter and Banana Wrap
• No Bake Oat Bites 
• Apple Pie Oat Bliss Balls
• Croissant, ham, cheese
• Croissant, jam & cream cheese
• Pancake Sandwiches – nut butter / jam between two mini pancakes (make ahead)

Hot & Quick Breakfast Ideas

• Instant Oatmeal 
• Cup of Soup or canned soup
• Pre-made Mini Quiche (just heat up)
• Egg, Cheese, & avocado tortilla wrap
• Haloumi Cheese and Bacon Breakfast Sandwich
• One Pan Chickpea Hash (fried chickpeas, veggies, herbs) & Fried eggs

More kid friendly breakfast ideas here .

Road Trip Lunch Ideas

Road trip lunch ideas are probably the easiest for most people to come up with, when it comes to thinking of meal planning for road trips . We like to think of them as picnic lunches.

What is the first thing that comes to mind, but sandwiches. Sandwiches are such a staple we’ve given them their own section below. 

To be honest, I often just prepare and pack foods I would usually take for lunch at work, for the first day or two.

Then I add easy road trip lunches to grab and prep along the way, like sandwich fixings. Or cheese, meat  and cracker plates for a longer trip.

Easy Non-Refrigerated Road Trip Lunch Ideas

• Canned Tuna & crackers – The mini pull tab tins come in many flavours
• Protein Bars , Energy Bars
• Sardines or Mackerel canned with avocado, crackers or bread
• Snacks for lunch: Beef Jerky, Trail Mix, Smoothie Pouches, Nut Butter Pouches
• Peanut Butter (or other nut & seed butter) & Jam Wraps
• Canned grape leaf rolls

Cold Road Trip Lunches

• Sushi / nori rolls – sweet potato, cucumber and avocado,  smoked salmon, cucumber and avocado, smoked salmon & cream cheese
• Sandwiches (see Road Trip Sandwiches below for ideas) 
• Tortilla Pinwheels
• Meat Kabobs
• Pasta Salad
• Corn & Zucchini Fritters
• Fruit (apple slices, cantaloupe, grapes), cheese and bread or crackers
• Charcuterie plate – cheese, deli meats, olives, dried fruit
• Chickpea or Bean Salads
• Quinoa Salad
• Mason Jar Salad – keep the dressing separate
• Pre-made Quesadillas – Refried beans and cheese. Keep salsa & sour cream separate in small leak-proof containers

Sides to Add to Lunch Ideas

• Cut up veggie sticks and hummus
• Fruit – apple, berries, melon, grapes
• Homemade cookies or energy balls
• Cucumber, cherry tomatos & peppers salad

Road Trip Sandwiches

What’s a road trip, without a sandwich or two. In fact sandwiches are so iconic, portable, easy to make and ideal for lunch and family vacation dinners they deserve a section, all on its own.

For easy,  awesome sandwiches we’ve found you will only need a few things to mix and match:

• Bread: First you’ll need some kind of hearty bread (kaiser bun, wraps, pita, baguette, ciabatta)
• Protein: Pair with protein such as deli meat, sliced chicken or beef, bacon, eggs, tofu, nut butters
• Extras: Add on the extras such as cheese, lettuce, pickles, fruit 
• Condiments: mayo, mustard, olive tapenade, other sauces

Tasty Sandwich Ideas for Traveling:

• Cheddar and Jam
• Egg Salad 
• Cream cheese and cucumber
• Spicy Tuna and Cucumber – leave out the spice if it’s not your thing
• Pesto Egg Salad Baguette
• Ham & Cheese Baguette or Wrap
• Turkey and Cheese Baguette or Wrap
• Turkey Club Sandwich
• Turkey, Pear, Feta Wrap
• Apple, Cheddar and Mustard Sandwich
• Roasted Red Pepper & Hummus Sandwich
• Curry Chicken or Curried Chickpea Salad Sandwich

Tips for Packing Sandwiches on Road Trips

• Start with heartier bread or toast it first . Put a layer of mayo, or mustard on each side. It actually helps prevent soggy sandwiches.
• I often toast the bread, and then wait until it’s completely cooled before making and storing the sandwiches.
• Keep wet sandwich ingredients separate like tomatoes. We add them right before eating.
• Pack each ingredient separately . Then everyone can assemble their sandwich how they like, on-the-go. We’ve found this helpful with our pickiest eater.
• Pack sandwiches in a hard sided container . Either use reusable individual sandwich containers or larger leak-proof containers for multiple sandwiches. We also love silicone sandwich bags to cut down on plastic.
• Keep the sandwiches on top of the cooler for easy to grab meals on the road.

You may also like 50+ Easy to make, healthy road trip snack recipes

Easy Road Trip Meals Dinner Ideas

Dinner is the one meal we often splurge on, and choose to eat out at a local restaurant, instead of on the road when possible. 

I like to do a bit of research and see what the area is known for, or if there are special meals we can’t get at home. Also after a few days of packed road trip meals, it’s nice to sit down at a restaurant and have someone else clean up and organize.

However, there are times I find when you need a few dinner in the car ideas on hand. You can always re-use the lunch or even breakfast ideas, because they are all tasty anytime of day. 

Check out our favourite easy vacation dinner recipes .

Cold Road Trip Dinner Ideas

• Pasta Salad & Greek Salad
• Cobb Salad 
• Other Cold salads – Potato, bean, egg, chickpea, salmon, tofu, quinoa, rice and bean
• Sandwiches – check out ideas in sandwich section
• Chicken salad / caesar wrap
• Falafel Wrap
• Rice Paper Rolls & Peanut Sauce
• Chicken wings & pre roasted veggies
• Grilled or roast chicken, rice and veggies
• Tortilla Chips, Bean Dip and Salsa
• Egg roll pinwheels with spinach, and cheese 
• Mason Jar grain + protein + roast veggies (pre-made)

Salad Tips – Keep the ingredients & dressing separate. That way each person can assemble to their liking, and the lettuce doesn’t get soggy from swimming in the dressing all day.  

KOA has 10 fun on-the go recipes to try.

Mason Jar Meal tips

Mason Jars are a fun and easy way to store pre-made meals.

They are fairly sturdy (I’ve dropped them many times without breaking them) and come in different sizes. The 500ml and 250 ml are perfect for individual meals.

Choose a grain + a protein + roasted, steamed or stir fried veggies and you have a delicious meal to go.

• Pre-cook a grain: brown rice, basmati rice, white rice, quinoa,
• Choose a protein : roast chicken or beef, curried chickpeas, tofu
• Cooked veggies: stir fries, steamed broccoli, curries, stew,

Hot Road Trip Dinner Ideas

One pan or pot dinner ideas are perfect for travel, camping and road trips. Especially if you ‘ve been entertaining the kids with road trip conversations all day.

As long as you remember the hot plate, or cook stove. I’ve been there, done that, forgetting the stove. Another option is to choose motels, or places to stay that have basic kitchen facilities. 

I’ve also gone the route of meal prepping ahead of time and putting individual meals in separate containers that are easy to reheat and clean up. 

If you are a camping family, what you plan for pre-made camping meals is similar.

Think easy camping type meals:

• Baked Beans
• Cup of Soup or Canned Soup
• Frozen Homemade Soup (use the first day or two after it defrosts. Bonus it helps keep the cooler cold)
• Bacon or Sausages and Eggs
• Quesadillas
• Rice and beans or ground beef for tacos or wraps
• Chickpea Curry and Rice (pre-make and heat up)
• Spaghetti 

ROAD TRIP SNACK & DRINKS LIST

We have a full article on our favorite road trip snacks to bring that both adults and kids will love. Good food for long journeys.

Here are a few snack ideas to get you started:

• Energy Balls
• Baby Carrots, Cherry Tomatoes, Snap Peas, Celery Sticks & Dip 
• Cheese and Crackers
• Apple Pear Muffins
• Jerky, Beef Sticks
• Potato Chips
• Plantain Chips
• Moon Cheese
• Cheese Crisps
• Seaweed Snacks
• String cheese
• Sunflower seeds
• Gluten-Free Bars –  We like these mini Gluten-Free Bars  

Who doesn’t drink too much on the road because they are avoiding using restrooms at pull-outs or gas stations?  

I’m guilty of this too, but this often leads me to crankiness and wicked headaches, sooo…… Do as I say, not as I do (said Parents everywhere).

Staying hydrated is super important. While water should be the number one choice, sometimes you need a little something different like:

• Coconut water
• Water with crushed berries, or cucumber slices, or lemon
• No sugar added fruit juices 
• Flavoured Sparkling water 
• Almond / Oat / Soy Milk

🚙 More road trip ideas 7 day Zion, Bryce and Grand Canyon itinerary

Road Trip Food & Meal Planning Tips

Meal Planning Tips

When meal planning healthy road trip foods, I think it’s important to consider a few key important things:

• What road trip meals you want to bring, and which one’s you’d like to buy.
• If travelling with kids, which foods do they already like. They aren’t going to magically start liking raw broccoli and raisins on your long trip. Adapt your food for road trips with kids.
• Road trip meal ideas – Make a list of food ideas for breakfast , lunch, dinner, snacks and drinks. Make sure they’re easy food to travel with.
• Creating a road trip grocery list is a good idea, so important items don’t get forgotten. But don’t stress, as usually you’ll be able to pick up ingredients along the way if needed.
• How to pack food for your road trip, so it doesn’t get squished, and stays cool longer.

With so much to do when planning a road trip, it’s sometimes hard to be prepared when it comes to traveling food.

Road Trip Food Tips

Beyond throwing a bunch of items into the cooler and food bag and hoping for the best. Let’s give you a few of my top tips to make packing a bit easier:

• Bread: Bring wraps, pitas and flatbreads – we find they take up less room, and won’t get squished like bread loaves
• Perishables: Eat your perishables and more fragile fruits first (bananas, raspberries, pre-cut fruit like melons, pineapple, mango etc.)
• Freeze Water bottles: When hot out, freeze a couple of the water bottles the night before. They’ll keep your cooler cold, and we love that they give us cold water to drink as they melt.
• Pre-Make Meals & Portion Out: Pre-make meals, and portion them out in mason jars or reusable plastic or glass containers.
• Place your cooler somewhere cool the night before, or pre-chill the cooler for up to 12 hours with ice / ice packs you won’t be using on your trip. 
• Lay solid blocks of ice or reusable ice packs on the bottom, plus put a layer of ice on the top
• Pack the cooler full – too much space helps the inside heat up faster
• Freeze food you won’t need for a couple of days, and use frozen water bottles to help keep the inside colder, longer
• Try to limit the number of times you open the cooler in the day.
• Pack your food in order of when you want to eat it, leaving the next day or two’s meals on top. 
• Garbage Bag for the car: We always have a designated garbage bag for the car. It helps to keep the garbage contained, and the car organized.
• Clean-Up Kit :  Bring a clean up kit. Kids, adults, toddlers all on occasion make messes. Having a clean-up kit handy just in case is good practice. Include wipes, paper towel, extra water, and an easily accessible change of clothes.
• Storage: To keep things organized, we usually use small stackable Rubbermaid containers to pack our non-perishables.

🚙 More Road Trip Ideas: 4 Day family friendly itinerary in Acadia National Park

Road Trip Essentials

Now that we’ve got the meals all planned out, and the best road trip SNACKS organized  let’s move on to the non-food items you’ll need to add to your road trip packing list. 

Reusable Items

Our goal is to reduce our impact on the earth whatever mode of travel. Bringing reusable items on our trips to cut down on waste is one simple way to do this. If you make it part of your routine, you will be pleasantly surprised how easy it becomes.

Here are some other reusable items to pack for your road trip:

• Plastic, glass or stainless steel containers – Can be used for leftovers, as dishes, hold snack packs, or even small toys, art supplies
• Cutlery – knives, forks, spoons, 
• Dishes – Cups, plates, bowls
• Coffee Mugs – Our favs are Yeti Mugs or the Klean Kanteen  
• Reusable Straws
• Water bottles for the kids
• Water bottles for the adults
• Cloth fruit bags 
• Bento Boxes
• Garbage bags – reuse grocery bags

Storage & Cleaning Supplies

• Reusable Ice Packs 
• Hand sanitizer
• Paper Towels & Wet Wipes 
• Biodegradable Soap

Travel Backpacks

You will definitely want to make sure you and your kids have their own travel backpack for the trip.

A good travel backpack can be multipurpose, for hiking, storing road trip activities and entertainment, plus give easy access to a couple of snacks, and a handy change of clothes.

There’s been numerous times my “safety first” approach & extra clothes has saved us on long trips. From puking children, to epic diaper blow outs, and unexpected spills, with kids it’s always better to be safe than sorry.

Best Road Trip Coolers

Coolers provide more flexibility with the types of meals and snacks  you can bring on your trips. We think they are a road trip essential, without a doubt. Before choosing one, there are a few things to consider:

• How long is your trip?
• Which meals will you be packing from home?
• How often will you have access to a grocery store?
• How much space do you have in your vehicle? Where do you want to put the cooler?

Answers to these questions will give you an idea of the size and cooling ability needed from your cooler. We’ve put together a list of the best coolers to try, that are easily available on Amazon.

Best Overall Cooler – Yeti Roadi 24 Cooler

The Yeti Roadi 24 Cooler is narrow, so it easily fits behind the seat, is well insulated, which holds the cold, and is lighter than previous versions.

It can also be transformed into a stool if you buy the cushion. It’s a bit of an invesment, so a good buy if you are planning on using it a lot.

Best Afforable Family Cooler – Coleman 316

The Coleman 316 Cooler is a top pick for size, flexibility and price. It can hold a lot of food and ice, which can be kept cool at higher temps for 2-3 days.

Perfect for shorter trips, or if you plan on replenishing your food / ice every few days.

Best Soft Sided Cooler – TOURIT Leak-Proof Backpack

The Tourit Leak Proof soft-sided backpack is an excellent option for shorter road trips or if you are planning a picnic or day at the beach. This leak-proof high-density insulated backpack can keep food cold for up to 3 days. It also has side pockets for extra storage.

Tips to Prepare For Your Next Road Trip

Anything you can do the day or two beforehand to prep your food, and pack your non-perishables, do it. This will save rushing around at the last minute, and forgetting important things like your water bottles.

We recommend doing the following ahead of time:

• Make a Shopping list and meal plan.
• Check off the items as you pack them. 
• Wash and cut veggies and fruit
• Prepare sandwiches, meat slices, cheese slices
• Freeze meals and water bottles the night or two before
• Prepare the snack bags or snack tote 
• Prepare your Clean up kit
• Pack non-perishable foods in small totes or bags
• Pack your perishable foods in the cooler, & an airtight container, right before you leave.

PRO TIP: Pack your car the night before you leave, to make sure everything fits. Make sure your cooler and essential road trip snacks are easily accessible. 

Conclusion: Ultimate Easy Road Trip Meals & Snacks List

With over 100 delicious and easy road trip meal ideas, you will find a party in your cooler for all taste buds or your next long journey.

 Plus don’t forget that a little pre-trip planning can go a long way towards a stress free vacation.

Grab a great road trip snack or two and head on out on the open road. I hope this helps you have an epic road trip.

Related travel tips and destination articles:

• Easy ways to take a frugal road trip
• Epic RV Gift Ideas: Gifts RV Owners will love and use
• Epic Gifts for Beach Lovers – prep for your beach vacation
• Best Walkie Talkies For Road Trips
• Complete Road Trip Packing List For Families

Donna Garrison is the founder of Packed for Life, an ever curious traveler with a passion for making memories with her family. With a unique perspective on travelling on a budget gathered over 30 years, 20 countries and 5 continents she gives families the tools & resources they need to experience the joys of travelling more for less through practical solutions. She helps over 20,000 families a month plan & take the family travel, camping and road trip adventures of their dreams in Canada, the USA and around the world. Contact her at: Donna [at] packedforlife.com

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Tasty travel snacks that are healthy and hassle-free

Posted: July 15, 2023 | Last updated: July 15, 2023

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• Nutrition and healthy eating
• 10 great health foods

The food you eat every day can make a difference in your health. Diet affects your risk of getting some cancers, heart disease or type 2 diabetes. Diet also affects the risk of low bone density and loss of muscle strength with aging.

But a healthy diet can include a huge range of foods. How do you choose?

Some of the best foods for health combine nutrients, such as vitamins, minerals, fats and protein. If those foods also have limited amounts of added sugar, fat or salt added to them, they are called nutrient-dense foods.

Foods that are a source of fiber, vitamins and minerals and that are high in plant chemicals called phytonutrients are a bonus. Eating nutrient-dense foods regularly, over time, is linked to a lower risk of some chronic diseases.

Here are 10 great foods to add or increase in your diet.

Nuts eaten whole are considered a protein, in the same category as seeds, meats and eggs. They may also be processed into an oil. But nuts have more than protein and fat going for them. They're filled with vitamins, minerals, fiber and antioxidants.

Almonds are a good example. They are tree nuts and can be used whole or ground into butter and everything in between. Almonds add crunch to snack time, salads and dishes that range from appetizers to desserts.

Almonds are a source of magnesium, calcium and folate. Just 1 ounce of almonds meets a large amount of the daily need for vitamin E. And most of the fat in almonds is in the form of monounsaturated fatty acids. This type of fat, when it replaces saturated fat, is linked to heart health.

Nuts are a strong addition to a healthy diet. But they can pack a big calorie punch. So watch portion size and make sure the nuts you choose fit into your daily calorie plan. Choose unsalted whole nuts or nut butter without added salt or sugar.

Most people could use more fruit in their daily diet, according to surveys. Apples are a handy and reliable way to check that box every day.

Different apple varieties can satisfy tastebuds that lean toward tart or sweet. And apples are a good source of fiber. Apple skins have fiber that doesn't break down in water, called insoluble fiber. The inside part of the apple has soluble fiber, which becomes a sort of gel as it travels through the intestines.

Soluble and insoluble fiber helps keep food moving in the digestive system and may lower the risk of getting some cancers. Soluble fiber also may lower the risk of cardiovascular disease.

Like other plant foods, apples have phytonutrients. These are things like vitamin C, and in apples, flavonoids, as well as many others. Together these chemicals seem to support the body's cells against damage from day-to-day living.

As both a vegetable and a source of protein, beans are a good addition to every meal. Each type of bean has its own profile of nutrients, but all beans are low-fat sources of protein and fiber. Beans also bring thiamin, magnesium, iron, zinc, folate, phosphorus and potassium to the diet.

With so many options, it's hard to find a meal where beans can't play a starring role.

But American diets are often low in average intake of beans, peas and lentils. To boost your intake, consider replacing higher fat proteins with beans. And if you're looking at canned beans, go for low sodium.

Blueberries

Another great fruit to add to the daily diet are blueberries. Alone, in yogurt, or added to salad, blueberries are packed with phytonutrients. One example are anthocyanins, which give blueberries their color and are linked to memory health, among other benefits.

Blueberries also have vitamin K. This vitamin supports the body’s cells, healthy blood flow and calcium processing. Vitamin K works together with manganese, which also is found in blueberries.

And blueberries are a low-calorie source of fiber and vitamin C. About 3/4 cup of fresh blueberries has 2.7 grams of fiber and 10.8 milligrams of vitamin C.

Fresh or frozen, blueberries can add color to your plate.

But a note of caution: When it comes to blueberry treats, such as muffins or bagels, the calories may cost you more than you gain, so read the nutrition information.

Broccoli is called a cruciferous vegetable. That means it is in the cabbage family and has phytonutrients linked to immune health and detoxification.

One example is a phytonutrient that contains sulfur, called glucosinolates. Another is lutein, a compound similar to vitamin A that is linked to eye health. And broccoli also is a source of vitamin A, which supports healthy vision.

Broccoli boosts the nutrition of meals with grains, beans or eggs. That's because broccoli's vitamin C helps the body absorb more iron from those foods than it would otherwise. Broccoli also is a source of calcium.

In the fridge, broccoli stays fresh longer than many other vegetables. Roasted, shredded in slaws, or added to vegetable soup, broccoli is a bold flavor that can be enjoyed raw or cooked.

Seafood in general, and salmon in particular, is a good choice for protein in the diet. If you can use salmon in place of a higher fat meat, that's even better.

Salmon is probably best known for its omega-3 fatty acids. Called EPA and DHA, these fats may support heart health, brain function and healthy joints.

Most Americans could add more seafood to their diets, and salmon is a good choice. Salmon can be used fresh or canned. If you buy canned salmon, get it packed in spring water instead of oil.

Salmon can be used in place of tuna in mixed dishes, such as a casserole. Or salmon can be the main protein, as in a salmon burger or taco. Salmon, along with sardines and trout, tend to be lower in mercury than other types of seafood.

Spinach is a leafy green vegetable sold as a bunch. Frozen or fresh, spinach can be part of many dishes, such as those that include eggs, stews or pasta. But fresh, it is a great addition to salads or can stand alone on the dinner plate.

Spinach has vitamins A and C, potassium, carotenoids and folate. Some of the carotenoids found in spinach are beta carotene, lutein and zeaxanthin. These phytonutrients support healthy vision, and proper functioning of the body's cells. Spinach also is a source of iron.

Add spinach to salads, use it in place of lettuce on a sandwich or gently steam it.

Sweet potatoes

Baked or mashed, sweet potatoes are a dish that brightens up any plate. Sweet potatoes have a deep orange-yellow color. That color tells you sweet potatoes are high in the antioxidants known as carotenoids. One of the most studied is beta carotene. It's a substance the body can use to make vitamin A, and it helps cells manage day-to-day wear and tear.

Sweet potatoes are a source of potassium and vitamin A. These veggies also are a source of some B vitamins. And like many vegetables, they are a good source of fiber and relatively low in calories. One-half of a large sweet potato has just 81 calories.

Keep sweet potatoes out of the fridge but in a cool area that is dry and has good airflow.

Vegetable juice

Tomatoes, cucumbers, spinach, beets and carrots are some examples of vegetables that may be juiced. The juice of vegetables often has most of the vitamins, minerals and phytonutrients found in the original vegetable, depending on processing.

The juice will not have the beneficial fiber found in those vegetables. You could add some pulp back to your juice, or just use juicing as a diet boost. If you're buying vegetable juice, look for 100% juice from whole vegetables. And check the amount of salt, which is called sodium on the Nutrition Facts label.

But the good news is that vegetable juice is often a low-calorie, low-sugar, convenient way to add nutrients to your diet.

Whole grains are foods like oats, popcorn and brown rice, where all the edible parts of the grain are still present.

These parts are the bran, the endosperm and the germ. Each part would help a new plant grow if the grain was planted. The germ is where a new plant would sprout from and it has vitamins, minerals, antioxidants and some fats.

Wheat germ is an excellent source of thiamin, and a good source of folate, magnesium, phosphorus and zinc.

Wheat germ can boost the overall nutritional value of a meal. For example, some people sprinkle wheat germ on fruit or in hot cereals such as oatmeal or cold breakfast cereal.

10 foods to get you started

These are just a few of the many options that could make up a nutritious diet. Your best diet depends on your age, activity level, budget, body weight and cultural traditions.

The most important thing to remember is that every bite counts. Focus on eating nutrient-dense foods and avoiding added sugar, sodium and saturated fats to lower your risk of chronic illness over time.

• Fish and omega-3 fatty acids. American Heart Association. https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/fats/fish-and-omega-3-fatty-acids. Accessed March 1, 2024.
• FoodData central. U.S. Department of Agriculture, Agricultural Research Service. https://fdc.nal.usda.gov. Accessed March 1, 2024.
• Duyff RL. Cook for flavor and health. In: Academy of Nutrition and Dietetics Complete Food and Nutrition Guide. 5th ed. Houghton Mifflin Harcourt; 2017.
• 2020-2025 Dietary Guidelines for Americans. U.S. Department of Health and Human Services and U.S. Department of Agriculture. https://www.dietaryguidelines.gov. Accessed March 1, 2024.

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The 10 best fermented foods for gut health, digestion & beyond.

After taking your very first bite of acidic sauerkraut or sip of tart kombucha, you might not be so sure about fermented ingredients. But they're worth giving another go: Eating fermented foods may come with noteworthy health improvements—and not just for your gut.

We tapped nutrition and gastroenterology experts to learn all about the benefits and side effects of fermentation and snag the top 10 fermented foods worth mixing into your diet.

The need-to-knows:

• Fermented foods support gut microbiome health: Research shows eating them may help prevent imbalances that have been linked with GI conditions, as well as health concerns such as diabetes and heart disease. 
• Many fermented foods are plant-based: Some of the top fermented foods, including sauerkraut, tempeh, kimchi, and miso, are plant-based, so they also lend the digestion-supporting benefit of fiber, plus a variety of micronutrients.
• Fermented foods can cause GI distress when consumed in large amounts: Increase your intake slowly to avoid uncomfortable symptoms such as gas and bloating.

What are fermented foods?

Fermented foods are foods (or beverages) that are produced through controlled microbial growth.

This fermentation process can occur naturally 1 when microorganisms are naturally present in the raw foods or processing environment. You can also kick off fermentation by adding certain "starter cultures" of microorganisms to food (think using a sourdough starter to make bread).

Through the process of fermentation, the food becomes preserved, its flavors become more complex, and some of its nutrients may be enhanced. The result may also be something entirely new; cabbage, for example, is known as sauerkraut once fermented.

Fermented foods benefits

Historically, fermentation has been used as a means of food preservation across cultures, but its potential health benefits have made it particularly popular in recent years.

Some fermented foods contain probiotics—live microorganisms that support the gut microbiome, explains Sunana Sohi, M.D ., a board-certified gastroenterologist. 

Eating probiotics may encourage regular bowel movements, support immune health, and reduce bloating, adds Lauren Manaker, M.S., RDN, L.D., CLEC , a registered dietitian nutritionist. 

Even if they lack probiotics, "fermented foods on their own are beneficial for the gut bacteria," Sohi explains. "The gut microbiome is composed of the over 100 trillion microorganisms 2 that live in a symbiotic relationship with us. The health of the gut microbiome is not only important for the health of the GI tract, but it is intricately linked to the health of the entire body."

Consuming fermented foods has been shown to affect gastrointestinal bacteria in the short and long term. Certain fermented foods may even help protect against immune- and metabolic-mediated illnesses, diabetes, cardiovascular disease, irritable bowel syndrome, and cancers, according to a 2023 review 3 .

Signs you may have an imbalanced gut microbiome (and could benefit from more fermented foods) include bloating or diarrhea, but you should speak with your health care provider for guidance, says Sohi.

That said, "even if you feel well overall, everyone's microbiome can benefit from the addition of fermented foods," she notes. "Fermented foods will keep a healthy microbiome healthy and may go a long way toward moving an unhealthy microbiome in the right direction."

Ideally, you can find a few you enjoy to ensure you're eating a variety of fermented foods on the regular.  On a recent episode of the mindbodygreen podcast , public health researcher and microbiome researcher Tim Spector, M.D ., recommended eating several portions of fermented foods a day. "Go for a variety of fermented foods because then you get the diversity of different microbes in them," he suggests. "We're talking the 4 Ks: the kimchis, the kefirs, the kombuchas, the krauts...not just cheese and yogurt."

The 10 most potent fermented foods

Consider incorporating these research-backed fermented foods into your diet.

These foods made our list because many of them are also high in fiber, which will further support a healthy microbiome 4 . Plus, they contain additional benefits outside of fermentation. Yogurt, for instance, offers calcium and magnesium that benefit bone health, while kimchi provides antioxidants.

A fermented food commonly eaten in Germany, sauerkraut is made by naturally fermenting shredded cabbage and a bit of salt, though starter cultures may also be added. It's been found to contain about a dozen types of microorganisms, including some species of Lactobacillus that show probiotic potential 1 .

It's also one of the few fermented foods that has been studied for its impact on functional bowel disorders in clinical trials. In a small trial, patients with irritable bowel syndrome consumed 75 grams a day of either pasteurized or unpasteurized sauerkraut containing viable lactic acid bacteria.

After six weeks, both study groups showed a significant reduction in the severity of their IBS symptoms 5 . (That said, raw cabbage was not studied, so it can't be concluded whether the improvement was due to the fermentation process or the cabbage itself.)

Along with its potential gut health benefits, sauerkraut is high in fiber, vitamin B6, and vitamin C, says Sohi. The latter nutrient, an antioxidant, plays a key role in immune function 6 and increases the absorption of nonheme iron (the type of iron found in plant-based foods).

Kimchi is a traditional Korean dish consisting of a blend of salted and fermented vegetables, typically Chinese cabbage and radishes, though other seasonings and foods (e.g., carrot, apple, pear) may be incorporated.

The food generally ferments naturally 1 , thanks to the microorganisms found on the cabbage, though starter cultures can be used to kick off the process too. 

Since the types and amounts of ingredients in kimchi vary, the exact microbial composition is tough to specify. Still, studies have found that kimchi with large amounts of garlic has a higher concentration of Lactobacillus 1 , while red pepper powder increases the concentration of Weissella bacteria.

Multiple studies have found links between kimchi consumption and an impact on gut microbiota composition 7 . A 2018 clinical trial 8 , for instance, showed that kimchi increased levels of Bacteriodetes and reduced Clostridium sp. and Escherichia coli group counts.

And a 2022 randomized study 9 concluded that kimchi can help alleviate IBS symptoms, as it increases fiber consumption and reduces serum inflammatory cytokine levels and harmful fecal enzyme activities. 

Gut perks aside, kimchi offers multiple essential micronutrients, including vitamins A and C, calcium, and magnesium, says Sohi. 

A traditional Indonesian food, tempeh is made by fermenting hulled, boiled soybeans with a starter culture at room temperature for about 35 hours.

The exact microbial composition of the umami-rich product varies, but it generally contains lactic acid bacteria, Enterococcus faecium, and Rhizopus filamentous fungi 1 .

Due to its probiotic content 10 , tempeh consumption has been linked with improved cognitive function 11 in elderly individuals. It's also been shown to enhance beneficial gut bacteria.

To top it off, tempeh is loaded with protein and fiber, offering 20 grams and 4 grams 12 , respectively, per 3-ounce serving.

Similar to tempeh, natto is a fermented soy product, produced by fermenting cooked soybeans with Bacillus subtilis variant natto 1 . The supremely sticky and savory food originated in northern Japan 13 and may be paired with mustard, seaweed, onion, and steamed rice, among other ingredients.

Through the fermentation process, some of the proteins in the soybeans are decomposed into water-soluble nitrogen compounds 14 , such as amino acids. Natto contains 18 amino acids 15 —eight of which are considered essential, meaning your body can't make them on its own. The final product also contains more calcium, iron, potassium, and vitamin B2 than raw soybeans 14 .

Research on the fermented food's gut health benefits is limited, but some trials suggest natto may help improve stool frequency 1 in individuals with infrequent bowel movements . 

Miso is known as a staple for creating rich, flavorful soups, and it's also a fermented food. The traditional Japanese paste is made by fermenting soybeans with Koji, which is produced from a specific mold. Other bacteria may be used in the fermentation process too 1 . In the final product, bacteria in the Bacillus and Lactococcus species may be present. 

Incorporating the ingredient into your diet can enhance your gastrointestinal health—and then some. Miso contains highly active enzymes that support the digestion and absorption of essential nutrients and may offer  anti‐inflammatory, anticancer, and antihypertensive properties 16 .

As you blend miso into your cooking, know that some of the live bacteria may not survive if you heat the ingredient over 100 degrees Fahrenheit, Manaker flags.

Eating fermented foods isn't the only way you can score their health benefits. Fermented drinks such as kombucha can also be advantageous. This fermented tea originated in China and is created with sugar and SCOBY, a symbiotic culture of bacteria and yeast. 

In a systematic review of 15 studies 17 , researchers found that consuming kombucha minimizes oxidative stress and inflammation, improves the liver's detoxification process, and reduces intestinal dysbiosis (an imbalance in bacterial composition). They also concluded that kombucha is beneficial for the modulation of gut microbiota.

Despite these potential benefits, kombucha "can be high in sugar and can worsen irritable bowel syndrome symptoms for some people," says Sohi. Some commercially available kombuchas are also pasteurized, which kills the beneficial bacteria, adds Manaker.

A creamy fermented dairy drink, kefir originates from the region surrounding the Caucasus Mountains and is produced by adding kefir grains, a starter culture, to milk. It boasts more than 50 species of probiotic bacteria and yeast and has been shown to significantly modulate gut microbiota 18 .

Good news for folks who are sensitive to lactose: Though made with dairy milk, kefir contains a specific bacteria that reduces lactose concentrations in the drink 1 , in some cases up to 30%. The fermented beverage may also help relieve constipation, as shown in a small 2017 study . 

To make the sour drink palatable, Manaker suggests stirring in your favorite sweetener, such as a touch of honey or maple syrup.

Concocted with lactic-acid-producing bacteria 19 , yogurt is a fermented food that contains Bifidobacterium and Lactobacillus bacteria and has been shown to have positive impacts on the gut microbiome. A recent study found that yogurt consumption temporarily increased levels of multiple bacterial species 20 in the gut. 

The creamy snack's benefits expand beyond the gut too. Yogurt consumption has been linked with a reduced incidence of Type 2 diabetes 21 , potentially due to the probiotic bacteria (which may lower blood cholesterol) or the food's effects on microbiota.

When selecting a yogurt, make sure to look at the container's label to confirm it contains live cultures, says Manaker. Spector also flags that, like kombucha, yogurt can contain a lot of added sugar. He recommends opting for full-fat yogurt that's free of artificial sweeteners or fake bits of fruit.

Everyone's favorite pandemic hobby—baking sourdough bread—could give your health a boost. The starter included in the bread is produced by fermenting flour 1 (a seven-day process) with lactic acid bacteria and yeasts that live in the flour and surrounding environment.

Sourdough bread may be easier to tolerate than other bread if you have a sensitive stomach; a small randomized control trial 22 found that people who ate two sourdough croissants experienced more mild abdominal discomfort, bloating, and nausea four hours later than participants who ate brewer's yeast croissants. 

Plus, sourdough bread has been found in early research 23 to be lower in FODMAPs, short-chain carbohydrates that are absorbed poorly by the small intestine and may cause digestive distress. However, the fermented food didn't lead to significant differences in gastrointestinal symptoms in people with IBS compared to yeast bread. (Here's how to ferment other foods at home .)

Break out the charcuterie boards: Cheese is considered a fermented food. Cottage cheese, for instance, can be fermented with citric acid 24 , while Brie and Camembert are made with lactic acid bacteria 25 and other microorganisms. The process concentrates key nutrients and enhances the bioavailability of calcium by removing water. Similar to kefir, fermented cheeses, such as Cheddar, may be more tolerable among individuals with lactose sensitivities 24 .

Despite its high saturated fat content, this fermented food may not negatively impact heart health either. A 2023 umbrella review 26 found that cheese consumption was inversely associated with all-cause mortality, cardiovascular mortality, and incidents of cardiovascular disease, coronary heart disease, stroke, and Type 2 diabetes—great news for cheese lovers everywhere. Here are the healthiest types of cheeses , ranked by dietitians.

What's next for fermented foods research?

It's well-known that a diet rich in unprocessed foods, plant-based fiber, and fermented foods goes a long way toward keeping the microbiome—and, thus, the body—healthy, says Sohi. However, "we are just scratching the surface of our understanding of the microbiome and how what we eat can affect it," she adds.

For example, researchers are still exploring which particular microbes are most beneficial for the gut microbiome, and in what amounts. They're also investigating the best methods for achieving a healthy balance between these different microbes.

Much of the current research linking probiotic intake to certain health outcomes is conducted using supplements , not fermented food sources. So future studies also need to look more critically at the probiotic potential of individual foods and how much of them we should be eating for maximum benefits.

Arguments against fermented foods

As with any new food, it's recommended to slowly incorporate fermented foods into your diet, especially if you have a sensitive gut, says Sohi. "If your microbiome is not used to fermented foods, too much at once might cause some GI distress," she says. 

People with irritable bowel syndrome should be particularly careful when it comes to fermented foods. Some commercially available products have high amounts of sugar and other additives that may worsen IBS symptoms, says Sohi. Some fermented foods and drinks that can be high in sugar include kombucha and yogurt—so be sure to read the labels on those when you're buying them at the store.

The mindbodygreen POV

Eating fermented foods can help populate your gut's microbial community with a skilled workforce of beneficial bacteria. Ideally, you'll eat a few different types of fermented goods (like the foods and drinks on this list) to ensure this workforce is as diverse and effective as possible.

Eating one serving of fermented foods here and there won't meaningfully improve your well-being. You're better off combining a probiotic-rich diet with other gut-healthy habits, like exercising, drinking plenty of water, managing your stress levels, prioritizing sleep, being careful about antibiotic use, and spending time getting a little dirty out in nature.

There's research to show that some probiotic-rich fermented foods can go beyond improving gut health to have measurable impacts on heart health, immune function, and more. Probiotic supplements can also offer unique, targeted bacterial strains for gut health and beyond.

—Emma Loewe, mindbodygreen health & sustainability director

RELATED READ: Your Complete Guide To Gut Health & Improving Digestion

Can you eat too many fermented foods?

Eating too many fermented foods at once may cause GI discomfort, such as gas or bloating. Consider consuming a small amount of fermented foods each day to reap the health benefits, such as by adding sauerkraut to your grain bowl, drinking kombucha, or having kimchi as a dinner side, suggests Sohi.

How often should you eat fermented foods?

There's no official recommendation as to how often you should eat fermented foods. But in general, consuming at least one serving a day is a healthy step, says Manaker. "When you're trying to include more probiotics in your diet, and, in turn, expose your body to more probiotics, you need to eat them consistently in order for them to colonize the gut," she explains. "So if you're eating a random serving of sauerkraut once every three months and that's your only serving of fermented foods, you probably will not reap the benefits."

What fermented foods are healthiest?

Sauerkraut, kimchi, tempeh, and natto are some of the healthiest fermented foods to add to your plate. The foods not only support the gut microbiome, but they're rich in beneficial macro and micronutrients. Including a variety of fermented foods in your diet—from kimchi to kraut—is a good way to ensure you're feeding your gut with lots of different types of beneficial bacteria.

The takeaway

Fermented foods support a healthy, balanced microbiome and, in turn, may enhance overall well-being and disease prevention. It's best to consume them consistently to allow for any probiotics to colonize the gut, but take caution: Adding too many fermented foods to your diet at once can cause GI distress, so gradually build up your consumption over time and experiment with different varieties. With so many fermented foods on grocery store shelves , you've got options!

• https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6723656/
• https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3667473/
• https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9956079/
• https://pubmed.ncbi.nlm.nih.gov/36794003/
• https://pubmed.ncbi.nlm.nih.gov/30256365/
• https://ods.od.nih.gov/factsheets/VitaminC-HealthProfessional/
• https://pubmed.ncbi.nlm.nih.gov/25688926/
• https://www.sciencedirect.com/science/article/abs/pii/S175646461830269X
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• https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9263263/
• https://pubmed.ncbi.nlm.nih.gov/33080604/
• https://fdc.nal.usda.gov/fdc-app.html#/food-details/2381586/nutrients
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• https://www.sciencedirect.com/science/article/pii/S1674638423000564
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• https://www.sciencedirect.com/topics/food-science/brie-cheese
• https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10509445/

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The Best Electrolyte Powders and Tablets, Tested by Experts

We vetted over 30 different electrolyte powders to bring you the best on the market.

We've been independently researching and testing products for over 120 years. If you buy through our links, we may earn a commission. Learn more about our review process.

Best Overall

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Electrolyte powders aren't for everyone, but if you spend a lot of time outside in the heat or regularly engage in extended workouts, they can be especially useful for you. And if you are dealing with a bout of dehydration from a stomach bug or frequent travel on a plane, these powders can come in handy.

We evaluated dozens of electrolyte powders to find the best options for all scenarios and also consulted with Dawn Jackson Blatner, RD, CSSN , a registered dietitian and board-certified specialist in sports dietetics, to bring you thoroughly vetted choices that take into consideration taste, ingredients, nutrition and value.

Our registered dietitians in the Good Housekeeping Institute Nutrition and Fitness Lab review and evaluate every single supplement we recommend in accordance with our dietary supplement methodology . We then have a registered dietitian on our Medical Review Board review each article for scientific accuracy. A supplement should do just that: supplement the diet, not replace high-quality, nutritious food and important healthy lifestyle practices. Check with your healthcare provider before starting any dietary supplement regimen.

A top performer in our evaluations, this electrolyte drink mix from Gnarly comes in three great flavors and offers a balance of all the major electrolytes you would expect in a powder , including sodium, chloride, potassium, magnesium and more to fuel workouts and outdoor activities. One scoop only contains 30 calories and 4 grams of added sugar (and a touch of stevia) — a small amount but enough to help effectively deliver electrolytes. You'll also find a moderate 250 mg of sodium which is ideal for most individuals, plus a dose of B vitamins for energy support. Best of all, the product is also available in single-serving stick packs making it perfect for on the go.

We like that this mix is NSF Content Certified, meaning it has gone through extensive testing to ensure what is on the label is present in the powder. The Orange Pineapple flavor is also NSF Certified for Sport, meaning it is additionally tested for over 270 banned substances to ensure safety for competition athletes.

Among the lowest cost-per-serving of our picks, this popular choice from Key Nutrients contains zero carbs and no sugar but comes in multiple delicious flavors as well as travel packets . We like that it contains a nice balance of sweet and tart flavors — it's sweetened with stevia — and according to the athletes we interviewed, it's easy to drink and not overpowering. It contains all the main electrolytes such as sodium, potassium, chloride, calcium, phosphorus and magnesium . But the amount of sodium is on the low end of those we considered, so this may not be the choice for a drenching hot yoga class or marathoners. It also contains 12 vitamins and minerals, so keep this in mind if you're already taking a multivitamin.

Although the product is not third-party tested, it is manufactured in the USA at FDA-registered and inspected facilities. The brand claims to have stringent quality control standards, performing microbial and purity analysis tests as well as allergen-specific testing on all products.

The ultimate solution for on the go, these highly-rated electrolyte tablets from Nuun are available in several vibrant flavors. Nuun is a lower-sugar option that's sweetened with stevia making it a good choice for individuals who are watching their carbohydrate intake or exercising at a lower or moderate rate and don't require the added carbs. We loved Nuun's refreshing, crisp and light taste, and found it to be hydrating after moderate-intensity outdoor workouts.

It is mildly sweet and contains a slight effervescence, but it does take about five minutes to fully dissolve in water. It has also been tested and verified as approved through ConsumerLab.com 's voluntary Quality Certification Program, as well as being Informed Choice Certified . Nuun offers flavors that contain caffeine too, which may help to increase energy levels before a workout , but our experts stress that those flavors should be avoided by those who are caffeine-sensitive.

Developed by Dr. Eduardo Dolhun , a Mayo-clinic trained doctor, practicing family physician and dehydration expert, these packets from DripDrop are designed for mild to moderate dehydration. It is a great choice during or after an intense workout due to the higher amount of carbs it provides compared to other powders on the market , along with key electrolytes lost during profuse perspiration, including sodium and potassium. It's free from stevia, but it does contain sugar and fructose as the first ingredients, as well as a small amount of sucralose. According to the company, this patented formula features a specific ratio of sodium electrolytes and glucose designed to mimic IV therapy but in an oral rehydration solution.

We like that it dissolves quickly in water and has a slight tartness, substantial color and sweeter flavor. It has a somewhat strong taste when added to the recommended amount of water, so you may prefer to dilute it with more water if needed. We also appreciate that the product is NSF Certified for Sport.

Utilizing Redmond Real Salt sourced from an ancient seabed in Utah to add sodium to the formula, this powder from Zeal Naturals is high-quality and designed to hydrate and replenish. It also includes B vitamins and BCAA branched-chain amino acids, which are essential amino acids that must be obtained through food. Research shows that certain electrolytes and BCAA's are lost during endurance sports or prolonged high-intensity activity. Through replenishment of electrolytes plus BCAA, athletes may be better hydrated. BCAA's may also help prevent muscle soreness from exercise.

This choice is sugar-free, low-calorie and made with non-GMO ingredients, but it does contain stevia. We appreciate that this pick is manufactured in an FDA-approved facility following GMP guidelines and that it is third-party tested. We found it to have a tart taste that is mildly sweet and reminiscent of a fruit punch, but it is available in multiple flavors and travel packets too.

If you're an endurance athlete or heavy sweater, Liquid I.V.'s electrolyte powder is a solid choice because it contains a higher amount of sodium and carbohydrates than most of its competitors, two nutrients that could require replenishment during or after intense exercise. (This could be the one for hot yogis!) The brand also uses patented Cellular Transport Technology which, according to the company, is designed to encourage a quicker water delivery system to your body through the ratio of sodium, glucose, potassium and water included in the powder.

We found the flavor to be salty and sweet, with a heavier feel to it. You can water it down if you prefer a more subtle taste or try the new sugar-free varieties if you are looking for the benefits without all the added sugar. But given the very high sodium content, certain folks like those with high blood pressure may want to avoid it. Liquid I.V. told Good Housekeeping that all of their products are tested for food safety, quality, and compliance by a third-party laboratory too.

Available in a slew of fun flavors, LMNT is a popular electrolyte drink mix with sodium, potassium and magnesium. It's sugar-free and lightly sweetened with stevia leaf extract. The mix is free from artificial coloring and is popular for its great tasting blends.

One thing to keep in mind is that LMNT has some of the highest sodium levels we have seen in electrolyte drink mixes and powders at 1000 mg per serving. That's why our dietitians say it is best for serious athletes and those who are heavy sweaters. The taste can be a bit too salty for some so consider diluting it in more water if needed.

LMNT's manufacturing facility is NSF Certified, but the product itself is not NSF Certified because the drink mix is actually considered a beverage and not a supplement.

Sugar-free and certified vegan, this electrolyte powder from Vega contains 100% of your daily value of vitamin C derived from acerola cherries. It contains calcium from marine algae, along with a moderate dose of electrolytes without any added sugar. We like this low-calorie option as a great choice for any activity or just rehydrating during the day.

Non-GMO verified and suitable for low-carb diets, this powder dissolves easily in water and is NSF Certified. The berry flavor is mild and fruity with a hint of salt and a slight stevia aftertaste, but the powder only comes in one other flavor. You can also find it in stick packs . This pick is slightly lower in sodium than some of the others and may be a good choice if you're watching your salt intake.

If you're taking a protein powder and an electrolyte powder during the day, why not make things more efficient with this two-in-one solution from NeoTEIN? The powder is comprised of collagen and electrolytes, providing a solid 10 grams of protein in one small stick and 140 mg of sodium, all with no carbs or sugars. It only comes in two flavors, but it's available in convenient travel-size packets.

We appreciate that this packet includes not just collagen, but also the correct ratio of tryptophan to make it a complete protein source. Best of all, it is Informed Sport Certified so you can rest assured that it has been tested and meets high quality standards. It is quite pricey per serving, but you're getting more in each packet including a larger serving size than other electrolyte powders.

How we selected the best electrolyte powders

Our registered dietitians evaluated over 30 different electrolyte powders, analyzing nutrition facts, flavor profiles, certifications and third-party testing data. We looked for options that contained no artificial ingredients, preservatives, flavors or coloring. Sodium needs vary greatly from person to person, and since sodium content can be an important component in electrolyte powders, we looked for a range of options to suit every need and activity level.

Electrolyte powders are considered a dietary supplement and are not approved by the United States Food and Drug Administration (FDA) prior to going to market. This makes it extra important to do your research before adding one to your routine. We prioritized brands that have been tested by a credible third-party organization, such as NSF and Informed Sport, to ensure label accuracy. Our experts note that third-party testing does not consider medical interactions though, which is why it's always best to consult with your healthcare provider before starting on any new supplement.

What to look for when shopping for an electrolyte powder

Electrolyte powders and tablets are not all created the same. "The two big differences are sugar and level of electrolytes — particularly sodium," says Blatner. You'll want to take into account form (powder vs. tablet), as well as cost and flavor varieties. Blatner also recommends the following tips on how to choose the best electrolytes for your needs:

✔️ Added sugar . Most people don’t need added sugar in their electrolyte powder, but it can be a smart addition if it’s being used during endurance events like long-distance runs. When you exercise your muscles you use glucose for energy and your muscles use more than while at rest. If you're working out for prolonged periods or at a higher intensity you're likely burning through those stores at a faster pace and the glucose in electrolyte powders may be useful at that time.

✔️ Sodium levels . Sodium is the electrolyte we lose the most in sweat. Sodium amounts in electrolyte drinks can vary greatly from 2% to 40% of your daily value. Getting between 10% and 20% of your daily value in electrolyte powders is usually right for most people. I f you are watching your sodium for blood pressure reasons, be sure to account for the amount in your electrolyte drink. Keep in mind that the American Heart Association recommends no more than 2,300 mg of sodium per day with an ideal limit of less than 1,500 mg per day for most adults, especially those with high blood pressure.

✔️ Additives. Pay attention to additives that you may or may not want, such as caffeine, which is meant to be used before a workout as an energy enhancer. Blatner also cautions that powders may contain extra vitamins and minerals beyond electrolytes, such as added B vitamins for energy or vitamin C and zinc for immunity, which you may not need.

Read labels and choose the best electrolyte powder for your individual needs, climate and activity level. One packet or tablet of electrolyte powder, per day, is likely sufficient for most adults.

What are electrolytes?

“Electrolytes maintain fluid balance, muscle contractions and healthy nerve signals," Blatner explains. "We lose electrolytes in sweat, particularly sodium, but also chloride, potassium, magnesium and calcium in smaller amounts." These are a combination of minerals that among other things, help move water into cells for better hydration. They can also be found in our food and fluids. Certain conditions can lead us to become dehydrated faster, such as air travel, hot or dry conditions, having a cold or flu, intense exercise, being a heavy sweater and alcohol consumption.

She adds that although we don’t normally need electrolyte powders since we can get these minerals from food, they can make it quick and easy to replenish electrolyte levels. The combination of electrolytes found in these powders may help to rehydrate us faster than by drinking a glass of water alone which likely only has trace amounts of electrolytes.

How to use electrolytes when exercising

Generally, the Academy of Nutrition and Dietetics recommends people drink 9 to 13 cups of water per day in addition to the fluid they consume through food and other beverages.

When it comes to using electrolytes for exercise, you can consume electrolyte-enhanced water before, during or after your activity. If adding a tasty supplement to your water helps you to drink and absorb more water then mission accomplished!

Blatner explains the best ways to use electrolytes during all phases of your workout.

✔️ Before: Plain water is a great hydrator, but, according to Blatner, adding electrolytes may be a good idea before exercise if you know you are already dehydrated. One general way to assess hydration before a workout is by looking at urine color. If it’s on the darker side, you are likely dehydrated and can add electrolytes before the workout to help you start off with a better hydration level. According to the American Council on Exercise (ACE) , consider consuming 17-20 ounces of water two hours before the start of exercise.

✔️ During: Consider using electrolytes during a workout if your workout is over 45 minutes, the weather or room is very hot or humid or you know you are a “salty sweater” (your hat and workout clothes likely have salt stains on them). Drink 7 to 10 ounces of fluid every 10-20 minutes during exercise, according to ACE.

✔️ After: Electrolytes are likely most important after exercise, when you may need more rapid rehydration. It's important to take into account how long and at what intensity you've worked out. So many people forget to drink enough water during a workout, and you can monitor your hydration status by weighing yourself before and after workouts. You should not lose any weight after a workout. If you do, it’s a sign you aren’t drinking enough! ACE recommends consuming 16 to 24 ounces of fluid for every pound of body weight lost after exercise.

Why trust Good Housekeeping?

As director of the Good Housekeeping Institute Nutrition Lab, Registered Dietitian Stefa ni Sassos handles all nutrition-related content, product testing and evaluation. She stays up-to-date on the latest research to provide evidence-based reporting on all things diet and nutrition. Stefani runs and oversees supplement testing and analysis for Good Housekeeping and has covered several other supplements in the past including multivitamins , vegan protein powders , vitamin D and joint supplements .

Amy Fischer , MS, RD, CDN, has a B.A. in journalism from Miami University of Ohio and an M.S. in clinical nutrition from New York University. Prior to working at Good Housekeeping, she worked at one of the largest teaching hospitals in New York City as a cardiac transplant dietitian. She has authored numerous chapters in clinical nutrition textbooks and has also worked in PR and marketing for food company start-ups.

Stefani (she/her) is a registered dietitian, a NASM-certified personal trainer and the director of the Good Housekeeping Institute Nutrition Lab, where she handles all nutrition-related content, testing and evaluation. She holds a bachelor’s degree in nutritional sciences from Pennsylvania State University and a master’s degree in clinical nutrition from NYU. She is also Good Housekeeping’s on-staff fitness and exercise expert. Stefani is dedicated to providing readers with evidence-based content to encourage informed food choices and healthy living. She is an avid CrossFitter and a passionate home cook who loves spending time with her big fit Greek family.

Amy (she/her) is a registered dietitian with the Nutrition Lab at the Good Housekeeping Institute , covering nutrition- and health-related content and product testing. She holds a bachelor's degree in journalism from Miami University of Ohio and a master's degree in clinical nutrition from NYU. Prior to Good Housekeeping , she worked at one of the largest teaching hospitals in New York City as a cardiac transplant dietitian. She has authored numerous chapters in clinical nutrition textbooks and has also worked in PR and marketing for food company start-ups.

Laura Iu, R.D., is a registered dietitian nutritionist, certified intuitive eating counselor, yoga guide, and owner of Laura Iu Nutrition, a private practice in New York City. She earned her Bachelor of Science in Nutrition and Dietetics from New York University and completed her internship in dietetics at Weill Cornell & Columbia Medical Center of New York-Presbyterian Hospital. She went on to work in New York City’s top hospitals, including Mount Sinai Hospital and NYU Langone Health. She believes that true health is all encompassing — physical, emotional, and mental wellbeing — not an external measure via shape or size.

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The Best Places to Buy Plants Online

Nature is everywhere, but sometimes a brick-and-mortar store selling happy and healthy houseplants seems impossible to find. When the charming, local plant shop of your dreams refuses to materialize in reality, purchasing houseplants from an online plant purveyor can be the next best thing.

We tested five of the most popular services and found that Rooted is the best place to buy plants online when you’re shopping for a gift, while Horti is best for beginning to intermediate houseplant hobbyists who are shopping for themselves and want a reliable, affordable online plant shop.

How we tested

We looked for features on each company’s website that help customers find suitable plants and make informed purchasing decisions.

Plants should be carefully packed to prevent damage or disruption in transit, so we timed how long it took us to unbox them.

Undamaged, unblemished leaves were important. We also checked for pests and confirmed whether plants came in a good growing medium.

We made affordability a priority, favoring services that allowed folks to build out their plant collections at a reasonable cost.

The research

Our pick: horti, our pick: rooted, who this is for, why you should trust us, how we picked and tested, the competition, tips for taking care of a new houseplant, the benefits of locally owned, brick-and-mortar plant shops.

The best place to buy plants for yourself online

This user-friendly website offers the most affordable houseplants we tested. Though the plants didn’t always arrive in flawless condition, Horti places a strong emphasis on giving customers the knowledge they need to help their plants thrive.

Buying Options

From ordering through delivery, we were impressed by Horti ’s attention to detail. Plants were packed and shipped with care. We also appreciated the company’s commitment to educating its customers on best houseplant practices, both on its website and in the literature it includes in its shipments.

Horti offers a fun array of indoor houseplants, including “rare,” “low light,” “full sun,” “pet-friendly,” “hard to kill,” and “hanging” varieties. The wide selection should keep repeat customers feeling enthusiastic about returning to the site for more options as they grow their plant collections and become more confident in their green-thumb abilities. The fact that Horti’s prices are lower than those of the other sites we tested also bodes well for folks looking to purchase multiple plants, either all at once or over time. (For more on how much houseplants typically cost, as well as how we chose the plants we ordered, see How we picked and tested below.)

We ordered three Sansevieria snake plants and three Pilea peperomioides Chinese money plants from Horti. We ordered two of the snake plants and two of the money plants in 4-inch plastic grow pots; the snake plants cost $18 each, while the money plants cost $20 each. We also ordered one of each plant with a 6-inch “ Horti white pot ,” which is what the company calls its terra cotta plant pot hand-painted with a slanted white stripe along the bottom. The snake plant with a 6-inch Horti white pot cost $36, while the money plant with a 6-inch Horti white pot cost $38.

On all Horti orders we placed, shipping cost extra, ranging from about $10 to about $14 per two-plant shipment. Because we ordered our plants in winter, Horti added a heat pack to each shipment at no additional cost.

Deliveries are thoughtfully packaged. Horti’s deliveries took us the longest to unpack, at an average of just under four minutes. As one tester described her shipment’s contents: “Everything was tightly packed inside in a way that neither plant could move.”

Our Horti packages all came with heat packs (one was still giving off heat upon arrival), as well as the most labels (such as “This Side Up,” “Handle With Care,” and “Be Gentle—Live Plants Inside”) in comparison with the other services we tested. Perhaps not coincidentally, Horti got the highest marks for packages that were clean on the inside, with hardly any spilled dirt.

The printed and online care instructions are top-notch. “Horti had the most delightful in-package materials out of the bunch,” one tester raved. Each plant came with its own care card, listing that particular species’s light, water, and warmth needs. The cards also stated whether a particular plant was toxic to pets. Three additional cards gave tips for repotting and watering, as well as best practices for helping your plant acclimate to its new home. (Strangely, though, one of our three shipments did not include these care cards).

For more info on topics such as “How to Overcome Your Brown Thumb” and “What Makes a Happy Plant?” you’re directed to the website’s Care section , which reads like a fun blog that we would enjoy referring to again and again.

The soil comes in great condition. Although our Horti plants arrived looking a little weary , we appreciated how they were potted and what they were potted in. Our money plants arrived in sufficiently damp soil with moistened paper towels on top, while our snake plants arrived in suitably drier (but not concerningly dry) conditions.

As best we could tell by closely examining each plant’s growing medium, our Horti plants were each potted in a specific medium according to needs; for example, the snake plants appeared to be potted in succulent soil rather than an all-purpose mix. One tester called this attention to detail “quite distinct compared to other companies.” In addition, the two plants we ordered with Horti white pots each came with a dehydrated organic soil wafer (an included slip of paper identified them as Wonder Soil Planting Mix Wafers ) to encourage repotting the plants from the plastic nursery pots they were sent in. (Two of the experts we spoke to said that repotting a newly received plant is a good idea, even if it is shipped in good soil; see “ Tips for taking care of a new houseplant ” below.)

Flaws but not dealbreakers

The site really tries to sell you a subscription. Horti goes hard on its Plant Subscription Box options, which we did not specifically test. While Horti’s homepage makes it appear as if subscriptions are all the company offers, hovering over “Shop” in the top-bar menu reveals the options for à la carte plant shopping. Items are helpfully grouped into categories such as hard-to-kill plants , low-light plants , and full-sun plants . We do, however, wish that we could further winnow down those categories with sort-by filters such as “Price: Low to High” or “Price: High to Low,” which are not available on the site.

The plants aren’t the prettiest of the bunch. Our testers described three of the six plants we received from Horti as “a little ragged,” “a little droopy,” and “not the spiffiest, but not the worst.” While imperfections do not indicate that a plant is diseased or doomed, we had certainly hoped not to see them in a plant arriving straight from a commercial nursery. (In general, though, don’t fret if your plant arrives looking a little underwhelming. As The New Plant Collector author Darryl Cheng told us, “You can just clip off any browned tips or damaged leaves… People do often treat imperfect plants like they bought a white T-shirt and it arrived with a stain on it, but a plant is a living thing and there’s a lot of recovering it can do.”) We received a money plant from Horti that shed four of its leaves soon after we took it out of the box, although we felt good about the plant’s overall fullness even after those leaves abandoned ship; we were also pleased to see that a pup (a baby plant) was starting to peek through the soil.

One of the snake plants we received from Horti came with some tan marks along the edges and a leaf that was crispy and crumbling at the very tip—but again, we were confident in the plant’s vitality overall, as it boasted a healthy root system and also had a pup making its way to the surface. Although we may not want to give Horti’s not-always-perky-looking plants as gifts, we’re comfortable recommending them for people who want to buy plants for themselves because they were well priced, they (usually) arrived with loads of helpful literature, and they appeared to be packaged with care.

You have only one “nice” pot option. Aside from a plastic nursery pot, the only other planter Horti offers is its signature terra cotta pot painted with an angular stripe across the bottom. We would appreciate seeing a greater variety of pot options, especially for gift purposes.

The best place to buy plants online as gifts

With lots of on-site search options and a colorful selection of chic ceramic planters available, this site is a great place to shop for an affordable houseplant to give as a gift (including for yourself).

Horti and Rooted ran neck and neck (stem to stem?) across several categories in our testing. Like Horti’s website, the Rooted site is easy to navigate and has an approachable vibe. Also like Horti, Rooted sent shipments that were thoroughly labeled on the outside and carefully packaged on the inside, resulting in a small, manageable amount of loose soil appearing in two of the three shipments we received.

Rooted is a similarly affordable plant site, with prices often just a few dollars above Horti’s. And as with Horti, we found that Rooted’s plants arrived in suitable soil that seemed to have been well tended to before shipping. Although a couple of the six plants we received looked less than perfect upon arrival, the majority received high marks from our testers on overall appearance.

One of the key factors that set Rooted apart from Horti is its planter selection. On many (though not all) of Rooted’s product pages, you have the option to add a minimalist-chic ceramic planter available in several colors, which we think makes Rooted the better choice for gift givers in comparison with Horti, although it would be better still if Rooted offered multiple styles of planters to choose from rather than a single style of planter available in multiple colors.

We ordered two golden pothos plants in a 4-inch nursery pot for $22 each, two small Laurentii snake plants in a 4-inch grow pot for $22 each, a Pilea peperomioides money plant in a 4-inch grow pot for $22, and a Zeylanica snake plant in a 4-inch grow pot with a pink ceramic planter for $55. Shipping cost extra, about $10 per order. We also paid $5 more per shipment for Rooted’s winter packaging , which includes a heat pack and a “cool-shield thermal wrap.” (The wrap kind of looks like those foil sheets that marathoners drape themselves in after a race.)

The site offers superior searchability. Rooted goes above and beyond the search filters we deemed important when testing for this guide. The site’s top-of-page drop-down menu groups plants into the usual categories of pet friendly , low light , rare , and the like, but also by space consideration, as in hanging plants , floor plants , shelf plants , bathroom plants , office plants , and so on. You can then filter each of those categories further by plant size, light, watering schedule, care level, humidity, and more—and that’s in addition to the standard sort-by bar on the right side of the page, which lets you sort alphabetically, by price, and by other factors.

The plants make a good first impression. Especially for gift-giving purposes, we wanted to see plants that arrived looking happy and healthy. Although we spotted some imperfections on the plants we received from Rooted, the company ranked first overall when we compared how many of a company’s plants made a favorable first impression on our testers versus a lackluster one. One tester said the snake plant she received from Rooted “looks better than most I’ve seen.” Another tester said that the plants were on the small side, but that they were “nice and healthy in appearance.” One of our golden pothos plants arrived with a yellowed leaf, as well as some leaves with black edges, but overall it looked bright-eyed and bushy-tailed straight out of the box and was even sporting some new growth.

The ceramic planters come with organic potting mix. When you add a ceramic planter to your order, the company throws in a small bag of all-purpose potting mix, which we think rounds out a gift order nicely.

We saw evidence of pests. We spotted only a couple of signs of common houseplant pests during our testing, but one Rooted golden pothos had multiple spider mite strings attached. We didn’t see any mites, which means the bugs could have visited this plant in the nursery and then moved on, but even so, our tester who found the spider mite strings on her Rooted golden pothos said, “I would quarantine this plant.” (For more on why quarantining is a good idea for any new plant, see “ Tips for taking care of a new houseplant ” below.) Spider mites can do cosmetic damage to a houseplant but are rarely lethal, so they’re more of an inconvenience than an existential threat. Getting rid of them can be as easy as forcefully spraying a plant’s leaves with warm water a few times; if that doesn’t work, the University of Minnesota extension office has some other good advice for how to get rid of spider mites .

Easy-care plants are hard to find. While we were impressed by Rooted’s search functions, the main drop-down menu doesn’t include an easy-care category, which might be of great use to plant newbies. The site has a “No Sweat'' filter, but finding it takes a few more clicks; look for it under “Care Level” on any category page.

The included care literature is lacking. Our shipments from Rooted provided a QR code printed on a flier that takes you to an online FAQ page. However, as one of our testers noted, the FAQ page “is not particularly helpful for caring for the actual plants you received.”

This guide is intended for the relatively novice houseplant hobbyist who wants to buy from a reliable and reasonably affordable online plant shop that helps them expand their green-thumb knowledge. It’s also for the gift giver who may not be very familiar with houseplants but still wants to impress and delight a plant lover by sending them a lovely-looking bit of greenery while also feeling confident in their purchase.

Although our picks would certainly suit plant lovers of all levels of expertise, veteran plant owners may prefer more niche or specialized online purveyors. In addition, one of the benefits of learning how to properly select and care for houseplants is that you may eventually feel up to the challenge of growing houseplants from seeds or bare-root shipments, which tend to cost significantly less than full-grown plants shipped in potted soil.

I have kept a houseplant-filled home for the past seven or so years and previously wrote about my houseplant passion in a Wirecutter article on where to find houseplants on the cheap .

To help test and review houseplant shipments for this guide, I recruited four of the biggest green thumbs on Wirecutter’s editorial staff, including associate staff writer Ellen Airhart, who has written extensively about houseplants for Popular Science, and deputy audience director of search Sebastian Compagnucci, who has covered gardening for Wirecutter and shares his native-plant knowledge on Instagram .

I also interviewed three houseplant experts to help inform our testing strategies: Darryl Cheng , author of The New Plant Collector: The Next Adventure in Your House Plant Journey ; Nick Cutsumpas , author of Plant Coach: The Beginner’s Guide to Caring for Plants and the Planet ; and Jane Perrone , author of Legends of the Leaf: Unearthing the Secrets to Help Your Plants Thrive .

After combing Reddit’s r/houseplants subreddit , reading dozens of online reviews, and polling Wirecutter staffers on the plant-delivery services they’ve used, we identified 22 of the most popular and most recommended places to buy plants online. We eliminated any specialty sites, such as those that sell only succulents or rare, tropical plants.

We then combed through each remaining company’s website in search of user-friendly features that can help create a fun, fast, and fruitful shopping experience, whether the shopper wants to send a plant as a gift or buy one for their own collection. Those features included:

• Nationwide shipping or shipping throughout the contiguous 48 US states: Due to phytosanitary restrictions, a few of the plant purveyors we surveyed stated on their websites that they do not ship to Arizona and/or California.
• Search filters: Customers should be able to shop for easy-care, low-light, pet-friendly, or rare plants, as well as gifts, and to find those categories easily. Some sites used different wording for these categories, such as “hard to kill” or “low maintenance” instead of “easy care,” which we accounted for.
• Product descriptions that include a plant’s common name (such as “snake plant”) as well as its scientific name (such as Sansevieria ): With both names present, most shoppers can feel comfortable about making an informed purchasing decision regardless of how much or how little plant knowledge they may possess. Seeing both names of a plant is also an easy way for buyers to learn more about their hobby as they expand their plant collections.
• Plants sold in different sizes: This gives customers more options when they’re selecting plants for particular spaces in their homes.
• The option to easily add a planter to a purchase if desired: Ideally, the buyer can do so without having to go searching for a planter on another page of the site. This feature can be particularly helpful for someone who is buying a plant as a gift.

From each of the five services that best met the above criteria, we ordered six popular plants: three snake plants, plus three pothos or Chinese money plants, depending on what was in stock. (We did not test indoor trees for this guide, but we have tested and recommended the Meyer lemon tree from Fast Growing Trees in a gift guide.) We chose those species because we wanted to test plants of different shapes and sizes; snake plants are typically tall, with sturdy leaves that stand up straight, while pothos plants usually sport long vines of trailing leaves that are much more malleable and delicate. When the pothos plants were unavailable, we chose the money plants as a next-best option.

We had the plants shipped to our office in Long Island City, New York, as well as to testers in Colorado, Pennsylvania, and Washington, and we unboxed them as quickly as possible after their arrival.

We tested each shipment on the following criteria:

• Lots of labels: In addition to the government-mandated agricultural certificate that should be affixed to the box’s exterior, we looked for an abundance of labels that increased the chances that the package would be delivered with care (“This Side Up,” “Fragile,” “Live Plants Inside,” and the like).
• Unboxing duration and messiness: “If a houseplant shipment is well packed, it should take you quite a long time to get it open,” Jane Perrone told us. “If you’ve opened it in a minute, it’s probably not very well packed.” To test this, we timed how long it took us to open the packages. We also noted whether any soil escaped from the enclosed pots while in transit, resulting in a messy unboxing.
• Pests on leaves or in soil: We searched for signs of scale, spider mites (or their webbing), fungus gnats, and other common houseplant pests, especially on the undersides of leaves and within the soil, which we did by fully de-potting the plant.
• Plant damage: We noted any bent stems, ripped leaves, crispy edges, blackened tips (which could be a sign of cold damage), yellowing, or brown spots we found.
• Soil suitability and moisture level: We assessed whether the potting medium that the plants arrived in was suitable for their long-term vitality. Were the snake plants potted in a cactus- or succulent-friendly soil? Were the pothos and money plants in a more moisture-retentive medium? We also noted when plants arrived in soil that was too dry or too wet. “The soil should be moist when you get it,” Darryl Cheng said. “Unless it’s a cactus, every other plant will need to have some moisture in there during transit.” (A nice touch we looked for was when plants were prepped for shipping with a damp paper towel tucked atop the soil.)
• Heat packs: We purchased our plants in January 2024 during a particularly cold stretch of winter . Because of this, whenever we had the option to add a heat pack to our order, we did so.
• Care instructions: Because we want plant purchasers to feel well informed about how to best care for their new plants, we confirmed whether the plants arrived with helpful information on how to tend to that particular kind of plant, or with QR codes that would make that information easily accessible in a digital format.
• Overall appearance: Our testers shared feedback on the look of each plant (pert, spiffy, droopy, sad), as well as whether they would be happy to give or receive each plant as a gift, based on the condition it arrived in.
• Price: For people who may want to purchase several houseplants, we took affordability into account. Hard data on the cost of houseplants is quite difficult to come by, but in 2023, the houseplant blog Simplify Plants estimated an average of $23 a plant . (Lowe’s seems to more or less concur, stating in the FAQ section of its online plant listings that “a typical price for houseplants is $26.”) Considering how many ways plants can be acquired for free or just a few bucks (propagating, swapping with friends, growing from seeds), we believe that a retail plant seller should offer a competitive price.

We were eager to test Bloomscape , which met our criteria for website user-friendliness. However, when we ordered plants in mid-January 2024, the company informed us that it was placing a “ weather hold ” on shipments due to a stretch of subfreezing temperatures across many parts of the US. In a follow-up email, Bloomscape told us that we would need to reorder once temperatures improved, but it didn’t give us guidelines for when that might be. (Other services we tested delayed our orders temporarily and then put them through automatically once temperatures became less extreme.) Although we appreciate that Bloomscape was attuned to the needs of its live plants, its policies left us unable to test them this time around. We hope to add them to our testing for future iterations of this guide.

Perhaps the best known online plant purveyor out there, The Sill boasts an enticing online interface that easily met our expectations for a user-friendly platform. Its plants, though often on the small side, arrived showing no signs of pests and the least amount of damage—except for one pothos that arrived in a particularly blemished and bedraggled state. It had several black tips along the edges of its stems and leaves, as well as an alarming amount of brown spots on the undersides of multiple leaves.

We contacted the company through its press-inquiry email address to ask about the cause of the spots, accompanied by photos, and were told they were most likely a result of cold damage—despite the fact that The Sill’s heat packs were the best-performing of the bunch, with two of our testers noting that the packs were still “warm” or “very warm” upon arrival. The email also stated, “Given the small size and spread of those spots, this looks like minor cold damage [and] it’s most likely that the plant will make a full recovery.” Still, they offered to send us a new plant as part of their 30-Day Happiness Guarantee , which we appreciate.

The Sill also performed poorly in our packaging tests: Its shipments were not well labeled in comparison with those from other companies, and two of our Sill orders arrived with lots of loose dirt knocking around the inside of the box. (In both cases, we suspect that a lack of “This Side Up” labels may have been to blame.) Meanwhile, one of the money plants we received from The Sill arrived with soil so damp that our tester noted, “It almost seems overwatered.” The biggest drawback to The Sill, though, is the pricing: For example, a pothos plant in a 4-inch plastic nursery pot cost $48, more than twice as much as a similar-size pothos from Horti, Leaf & Clay, or Rooted.

Leaf & Clay finished in the middle of our testing pack. The plants looked healthy and pretty and came potted in suitable soil, although one snake plant arrived in soil that was inexplicably wet. However, we found other features to be lacking. Its packages didn’t have a lot of helpful labels on the outside or care literature on the inside. During the ordering process, we did not see an option to add heat packs to our orders, although, unlike with Lively Root (see below), none of our Leaf & Clay plants arrived showing signs of frostbite. Leaf & Clay’s packages didn’t take particularly long to open, which is perhaps why two of our snake plants arrived with loose soil spilled around the interior of the box. In one of our Leaf & Clay shipments, we found spider mite strings, but no actual mites. We’ve reached out to Leaf & Clay for comment about these issues but did not receive a response before press time.

Although Lively Root claims in a 2021 blog post that it ships plants when needed in a thermal blanket, a thermal wrap, and a “72-hour heat pack” to prevent cold damage, we did not see any such options during our ordering and checkout process when placing our three orders in early 2024, and at least one of our plants suffered for it. A snake plant arrived showing signs of cold damage, with two of its leaves appearing wrinkly, spongy, and wilted . In the days and weeks following that plant’s arrival, those leaves slowly died.

We were also flummoxed by the company’s “ dirt bags ,” which each potted plant arrived in. These fabric drawstring pouches are purportedly meant to “prevent soil spills during your plant’s journey to their new home.” However, two of our Lively Root snake plants arrived a total mess, with an excess of soil that had seemingly been flung all over the boxes’ interiors while in transit. These setbacks were particularly dismaying, as our testers were otherwise quite impressed by Lively Root’s plants, particularly the snake plants. As one tester put it: “It’s sad, because the snake plant is the nicest of the three I received.” We’ve contacted Lively Root for comment about these issues but did not receive a response before press time.

Ideally, any plant you order will arrive at your door in tip-top shape—but even if it does, administering a little hands-on TLC can give it the best shot at thriving in your new home. Here are some to-dos that our experts recommended:

Repot it in an ideal growing medium. “Sometimes plant providers will not sell the plant in the correct soil that it should be in, so as a matter of practice, I always will repot a new plant in fresh soil,” Nick Cutsumpas said. Even if you feel good about the soil your plant arrived in (as we did with our Horti and Rooted shipments), there are worthwhile reasons to repot a plant upon receipt. Repotting can ensure that the soil is properly packed, or that the plant isn’t already root-bound and in need of a larger pot to call home. In our testing, some plants were so loosely potted that they practically fell right out of the soil, while others were clearly ready to be upsized into a larger container.

Check for pests. Once you’ve unpotted your plant, inspect it closely with a magnifying glass or the Magnifier app on on iPhone for spider mites, mealybugs, and scale. (Fungus gnats and root mealybugs can also be a problem, but since they live in soil, you can chalk them up as another reason to repot your plant in fresh soil upon arrival.) A preferred hiding place for many bugs is the underside of leaves, Custsumpas said, as well as where each leaf meets the stem. Darryl Cheng added, “If you see any sort of little spot or dot on a leaf, try to flick it away or blow it off. If it was something like a piece of dust, it’ll just fly off, but if it’s thrips, mealybugs, scale, spider mite shells, or spider mites themselves, it won’t leave.” Another trick: If you see a speck of soil that seems to be hanging off a leaf as if by magic, it’s likely attached via a spider mite string, which tends to be invisible.

Quarantine your plant. Even if you haven’t found any pests on your plant, quarantining it in a room with no other plants gives you a chance to double-check it and possibly prevent a full-on infestation. Cutsumpas recommends that owners of new plants quarantine them for at least a week and continue to be on the lookout for pests, but once you become adept at knowing what you’re looking for, you can reduce that stretch to three or four days.

If you’re fortunate enough to have an independently owned plant shop nearby, we recommend checking that out as a first option for your plant-buying needs. Ideally, you can establish a relationship with the proprietors or employees there, and they can help you make informed, enjoyable, and personalized purchasing decisions.

Great customer service isn’t the only reason to shop small, however. A plant that has spent some time living on the shelf of a plant shop has hopefully received attentive, hands-on care ever since it arrived from the nursery—and, just as important, has had time to adjust to your local climate.

“A plant that’s been in a similar environment to your home is going to be less likely to experience shock once it’s there,” Jane Perrone said. She added that commercial plant nurseries, where several online plant companies ship from, are typically much more brightly lit and kept at hotter temperatures than the average house or apartment.

As for big-box retailers such as Home Depot and Lowe’s, though they usually have hundreds of houseplants in stock at relatively low prices, in our personal experience we’ve found that those plants are often in shoddy condition.

This article was edited by Alexander Aciman and Catherine Kast.

Meet your guide

Rose Maura Lorre

Rose Maura Lorre is a senior staff writer on the discovery team at Wirecutter. Her byline has appeared in The New York Times, Esquire, Salon, Business Insider, HGTV Magazine, and many more. She lives in New Jersey with her husband, her daughter, one dog, two cats, and lots and lots of houseplants.

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