Need to eat healthy food, and stick to your weight loss goals while traveling? I’ve got 25 low calorie snacks you can find at the gas station to help keep you on the right path.
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Gas Station Snacks don’t have to be junk!
Long car trips can make eating healthy a challenge. Sometimes you have time to pack food to bring with you on a trip, but sometimes you just don’t! For when you do have time to pack nutritious foods, here are some great snack options to bring along. When that doesn’t work out and you make a pit stop in a gas station, these are some of your best, low-calorie gas station snack options.
When looking for these options, I tried to focus on snacks that would be around 200 calories or less and high in protein.
Want to lose weight, but still eat delicious food! Calorie counting is the way to go! Grab my low calorie meal plan here to get started.
High Protein Low Calorie Filling Snacks
- Starkist Tuna Creations Packets – One pouch generally contains a single serving which is 70-80 calories and has at least 17 grams of protein! This can very slightly depending on which flavor you pick out, but it is definitely a power snack that will give you lasting energy.
- Single Serving Greek Yogurt – Yes you will have to overlook the sodas and ice creams in the fridge section, but these can help satisfy a sweet tooth while also providing lots of protein. (Usually they have between 90-120 calories and 12+ grams of protein) You have to be careful though, since many yogurt brands will sneak a bunch of sugar in their products. My suggestion is to buy Oikos or Fage if they are offered.
- Jack Link’s Turkey Jerky – Turkey Jerky is a great option for a lean snack. A single serving is 70 calories and provides 12 grams of protein. Generally, the portion sizes for meats can be smaller, so pay attention to the label. Good news is, you could eat about 3 servings of this and still be in the 200 calorie range.
- Hummus and Carrots – 4 tablespoons of hummus is about 140 calories and you can have about 16 baby carrots for 60 calories. This is a refreshing snack that will satisfy your hunger while also providing beta-carotene and potassium.
- Peanut Butter Packets – There are lots of varieties of peanut and almond butters in mini packets from brands like Skippy, Rx, and Justin’s Almond Butter. These typically have 180-190 calories and 7 grams of protein. Since they come in small packets, you can just squeeze them while you drive or do other things in the car.
- String Cheese – Across the different brands of string cheese, I found that generally they all have 80-90 calories and contain 6-7 grams of protein per stick. It can be harder to find them in individual packs, but they are a snack option that is pretty easy to eat on the go and creates minimal mess.
- Hard Boiled Egg – Generally a large hard boiled egg is 78 calories and has a little over 6 grams of protein. You could eat a couple of eggs for a low calorie snack or even eat one alongside something else like a fruit or jerky.
Best Low Calorie Snacks
- Pickles – Van Holten’s Pickles in a Pouch are pretty common at gas stations. They make a great snack not just because of all the flavor options, but because they also have 0 calories. The energy it takes to eat the pickle is the same as what it contains. You’d have to be careful eating them in the car, but eat one of these for a guilt free snack break.
- Popcorn – A 0.625 oz bag of Smartfood white cheddar popcorn contains 100 calories and 2 grams of protein. Another option is Skinny pop. Their 0.65 oz bag is also 100 calories with 2 grams of protein. Because popcorn is so light, you might not feel like it filled you up, but just trust that it’ll give you energy.
- Clif bar minis – There are tons of different protein and nutrition bars that you can find in gas stations, but a popular one is Clif bars. Their mini bars each are only 100 calories with 4 grams of protein. You could try two different flavors or eat one with another small snack.
- Applesauce – Applesauce cups have 50 calories and the Go Go Squeeze pouches have 70 each. Applesauce doesn’t have any protein, but you could eat it with another high protein snack, since it is so low in calories itself. It’s also a much better option for sweet cravings than a candy bar.
- Kind Bar – Most Kind bars I found fall in the 170-200 calorie range per bar and provide 6 grams of protein. The minis are usually around 100 calories each, so you could also get different flavors and try two minis!
- Sabra Snackers Guacamole and Sticks – This snack comes with a small container of guac and rolled tortilla chips for dipping. It is 220 calories and has 2 grams of protein. Because of the guac, it can get messy. Overall though, this is a great snack if you’re wanting something that feels more fresh.
- Apples and Peanut Butter – Some gas stations have pre packaged apples and peanut butter. For example, a pack from Dippin Stix contains 170 calories and has 6 grams of protein. However, if they don’t have a ready make pack, most apple types are around 100 calories for a large sized apple. 1 tablespoon of peanut butter is about 100 calories, so you could have a large apple and tablespoon of peanut butter or eat a smaller apple if you like to go heavier on the peanut butter.
- Pretzels – There are many brands of pretzels, but a common one I’ve seen at gas stations is Snyder’s of Hanover. A single 0.92 oz pack of their mini pretzels has 100 calories and 2 grams of protein. Eat these by themselves or with some hummus or a cheese stick.
More Healthy Low Calorie Snacks
- Almonds – Emerald has 0.62 oz packs of almonds that are 100 calories and have 4 grams of protein. Blue Diamond also offers 100 calorie packs, so hopefully one of these is available wherever you stop.
- Roasted Peanuts – Planter’s Peanuts brand offers 1 oz packs that are 170 calories and provide 7 grams of protein. If you’re looking for something sweet they have honey roasted and salted caramel ones, and if you need a savory option they have original salted, vinegar, chili lime and more.
- Sun Chips – If you’re craving chips, then this is a healthier version for you. A 1.5 oz bag is 210 calories and has 3 grams of protein. With multiple flavors and they satisfying crunch, Sun Chips are a happy medium between healthy and unhealthy snacks.
- Dark Chocolate Squares – Usually any dark chocolate that is 70% cocoa or higher has some great health benefits. You could have 3 squares of Ghirardelli Chocolate Intense Dark 72% bars for 195 calories and 3 grams of protein. It’s the same for 86%, so you can choose how dark you want it!
- Trail Mix – Gas stations tend to carry a couple types of trail mixes, but a popular one is Kar’s Sweet and Salty mix. A standard 2 oz pack has 170 calories and 5 grams of protein.
- Dried Mango – You can have 1/2 a cup of dried mangoes for only 150 calories. They only have about 1 gram of protein, but these are easy to snack on and taste amazing. Other low calorie fruit options include dried apples, banana chips, raisins, or similar foods.
- Banana – One large banana is only 89 calories and has 1 gram of protein. You could combine it with another snack or even eat it with a tablespoon of peanut butter to enjoy a low calorie snack.
- Sunflower Seeds – Wanting to eat something to help you stay awake in the car? Have 1/4 a cup of David’s Roasted and Salted Sunflower Kernels for just 190 calories. These will give you 5 grams of protein and will help you slow down how much you consume, since it takes effort to crack them.
- Corn nuts – A single serving pouch of Corn nuts (1.7 oz) is 220 calories and contains 4 grams of protein. It is a little higher on the calories, but makes for a great munchie while you’re on the go.
- Pistachios – A 1.5 oz bag of Wonderful brand Pistachios comes to 120 calories and gives you 5 grams of protein. (Or 1/2 a cup for 160 calories and 6 grams of protein) Similar to sunflower seeds, these take a little more effort to eat, but can help you control your consumption.
Healthy Gas Station Snacks
My recommendation is to be mindful and intentional about what you buy. If you have a difficult time controlling your portion sizes, then try to buy the individual packets instead of a large bag. Just know that wherever you’re traveling, you don’t have to sacrifice putting clean, low calorie foods in your body! You can be on the go, eat well, and feel good!