Air travel comes with enough stress, and finding good food at the airport shouldn’t add to it. Between early morning departures, unexpected delays, and limited meal options, finding good airport snacks can feel like a challenge.
So we asked our registered dietitians what their go-to options look like, and built this list from there.
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Airport Snacks: Dietitian-Reviewed Picks
Chobani Greek Yogurt
Nutrition at a glance: 12g protein, 15g carbs, 0g fat per 5.3oz container. (2)
Greek yogurt is a quick option before boarding. It is a solid choice when your flight gets delayed or meal service is hours away.
“I prefer early morning flights, so if I’m not feeling up to or lacking the time for a complete breakfast at home before I make it to the airport—grabbing a yogurt is an easy way to get protein, live and active cultures, and calcium into my diet, in an easy-to-eat pre-portioned package,” says Melissa Jaeger, RD, LD, MyFitnessPal Head of Nutrition. (2)
Why it works for air travel: You’re probably wondering if you can bring Greek yogurt through TSA. The answer is yes! It is TSA approved if it’s 3.4oz (100ml) or less. (3) So, pre-portion it for an easy, no-prep snack you can eat at the gate or once you’re in your seat.
KIND Bar Dark Chocolate Nuts & Sea Salt
Nutrition at a glance: 6g protein, 7g fiber, 4g added sugar per bar. (4)
If airport shopping always ends in chocolate, this bar gives you a more nutritious solution. That’s because the combination of nuts and dark chocolate provides both protein and fiber. (5,6)
“This serves both the salty and sweet craving, without too much of either, and is also really filling. I find if I’m getting hungry on a flight, this is the perfect option to hold me over until I can get off the plane and get something more substantial to eat,” says Stephanie Saletta, MS, RD, MyFitnessPal Sr. Lead Nutrition Scientist. (4)
Why it works for air travel: This bar is an excellent choice when seeking airplane snacks that are easy to take on the go. The protein and fiber content helps keep you feeling full – even on long travel days. (1,7)
Archer Original Beef Jerky
Nutrition at a glance: 9g protein, 6g carbs, 4g sugar per 1oz serving. (8)
Beef jerky is one of the best snacks for portable protein. If meal service isn’t available—or doesn’t sound good—jerky is a good option to keep within reach.
“This is a quick and easy way to get protein, calories, and some iron. Protein can help keep you feeling full while giving your muscles what they need to build and sustain lean tissue,” says Brookell White, RD, MyFitnessPal Registered Dietitian. (8,9,10).
Why it works for air travel: Jerky is compact, mess-free, and easy to pack in a carry-on.
Pro tip: Balance this snack out by eating it with some fruit, veggies, nuts and/or cheese. You can even put a fun spin on it and make your own charcuterie plate! Find these snacks at the airport or grab them before you leave to save a bit of money.
Sabra Smart Snackers Classic Hummus with Pretzels
Nutrition at a glance: 10g protein, 7g fiber, 45g carbs per pack. (11)
It’s the perfect balance of creamy and crunchy, making it a snack that hits the spot anytime.
“Hummus and pretzel chips is one of my favorite snacks both while traveling and at home! This pre-portioned pack makes it easy to throw in your bag for travel, and has 10g of protein and a whopping 7g of fiber,” says Emily Sullivan, RD, MyFitnessPal Registered Dietitian. (11)
Why it works for air travel: Unlike DIY versions, these are pre-packaged for convenience, which means you don’t need to carry multiple containers to enjoy the classic combo.
RXBAR Peanut Butter Chocolate
Nutrition at a glance: 12g protein, 4g fiber, 0g added sugar per bar. (12)
If you want a fast, sweet treat that satisfies your craving while you’re traveling, RXBARs fit the bill, with simple ingredients and a good amount of protein. (12)
“When I am flying, I am typically carrying a lot of stuff, so I prefer something quick that I can unwrap and eat without needing extra time or hands to do so. RXBARs are perfect for a quick well-balanced snack when you can’t get to (or don’t have time for) fresher options,” says Joanna Gregg, RD, MyFitnessPal Registered Dietitian.
“I love that they have 12g protein without added sugar like some of the other bars out there. Peanut butter chocolate is my favorite flavor that I think has the best texture of all the RXBARs,” Gregg added. (12)
Why it works for air travel: These high-protein snack bars are easy to unwrap and eat one-handed while handling your luggage.
Wonderful Pistachios In-Shell Salt & Pepper
Nutrition at a glance: 6g protein, 3g fiber, 13g fat per ¼ cup (28g) serving . (13)
Pistachios are the perfect snack to calm your travel-stress fidgeting and keep you full while you wait.
“When I’m travelling, I like grabbing a bag of pistachios at the airport. They’re easy to stash in my carry-on, and their fiber and protein help keep me full,” says Katherine Basbaum, RD, MyFitnessPal Registered Dietitian. (13,1,7)
“I usually go for Salt & Pepper In-Shell Pistachios from Wonderful, but any brand works. The in-shell nuts keep my hands busy and slow me down so I don’t eat them too quickly while I’m waiting at the gate or sitting on the plane.”
Why it works for air travel: Pistachios in the shell are an easy grab when you want something crunchy and enjoyable. And if you’re not a fan of pistachios, other nuts work well too. Look for options with simple ingredients—ideally just plain nuts or lightly salted.
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Frequently Asked Questions (FAQs)
- What if I can’t find these specific brands at my airport?
Look for similar nutritional profiles. Most airports carry Greek yogurt, protein bars, nuts, and jerky. Just read the labels to find options with the best balance of key nutrients like protein and fiber with the lowest added sugar content.
- What snacks can I pack from home to bring through security?
Solid foods like nuts, protein bars, jerky, and crackers are allowed through TSA security. Liquids and gels (including yogurt, hummus, and nut butters) must be 3.4 ounces or less, or purchased after security. (3)
- How can I pack food for a flight so it stays organized and mess-free?
Use small containers, reusable snack bags, or pre-portioned packs to keep different items separate and prevent crushing. Items like nuts, granola clusters, dried fruit, or individually wrapped bars are naturally durable and easy to grab on the go.
Bottom Line
Finding nutritious options at airports is possible with these six dietitian-approved picks.
The key to successful airport eating is balancing protein with fiber and choosing options that work within travel constraints, such as being easy to eat on the go, as well as being TSA-compliant (if you’re pre-packing your snacks).
To stay on track while traveling, log your snacks in MyFitnessPal as you go. The barcode scanner makes it easy to track airport finds in seconds, helping you stay aware of what you’re eating without adding stress to your travel day.
The post Airport Food Survival Guide: What to Grab at the Gate appeared first on MyFitnessPal Blog.
