10 Dietitian-Approved Convenience Store Snacks

Whether it’s a quick pit stop at a convenience store or gas station, we’ve got your cravings covered with healthy snacks that are dietitian-approved. Here’s what our team of nutrition experts suggests:

Nuts and seeds

Opt for unsalted or lightly salted options. Almonds, walnuts, cashews, sunflower, and pumpkin seeds are packed with healthy fats and protein. Many packaged nuts and seeds come in various flavors, but be mindful that these options often include added salt.

Trail mix

This can be a great option that provides the benefits of the nuts and seeds listed above, often with a touch of extra flavor or sweetness. Be sure to check the other items in the trail mix as ingredients like candied or sweetened dried fruit and chocolate chips can increase the added sugar content.

Hummus with veggie sticks

Single-serving containers of hummus or guacamole paired with carrot or celery sticks are an excellent option for a balanced snack when you’re on the go.

Popcorn

Many popcorn brands offer healthier options—look for plain or lightly seasoned popcorn with minimal added fats, such as butter, and salt.

Nut butter

Nut butters often come in single-serve pre-portioned packages. These can easily be thrown into a purse or bag for a snack on the go. Try pairing with whole grain crackers, celery sticks, or an apple.

Jerky

While most jerky options are often higher in sodium and fat, they are a good source of protein. Opt for jerky that is lower in sodium with little to no added sugar. While beef jerky tends to be the most common, look for turkey jerky which is lower in fat and calories.

Protein bars

Protein bars can be high in calories and packed with added sugars. Try to find a protein bar with at least 10 grams of protein and little to no added sugar.

Meat and cheese combos

Some convenience stores offer packaged meat & cheese combos in the refrigerated section. Be sure to check the nutrition label as processed meats can be high in sodium and fat. Opt for leaner meats, such as turkey, and low fat cheese for a balanced snack.

Greek yogurt

Also found in the refrigerated section of convenience stores, Greek yogurt is a good source of protein as well as probiotics, which are beneficial for gut health. Opt for plain, low-fat Greek yogurt which has minimal to no added sugars.

Bottled water or unsweetened beverages

Make sure to stay hydrated, especially when you’re on the go! Opt for bottled water, plain or flavored seltzer, or unsweetened tea rather than soft drinks that are loaded with added sugars.

Plan ahead!

Don’t feel like you have to rely on what the gas station or convenience store has to offer. Pack a small cooler or bag of your favorite healthy snacks that require minimal to no prep. Think pre-cut veggies, whole pieces of fruit like apples or bananas, or other homemade options that you can enjoy. 

Keep in mind that these are generic recommendations and are not tailored to your individual preferences or nutrition prescription. If you have questions or concerns, make an appointment with a registered dietitian or  message your registered dietitian to discuss options that work best for your specific nutrition needs and goals.