6 smart gas station snacks

6 smart gas station snacks

On the go? Whether you’re on the road or need a snack in a hurry, gas stations and other convenience stores can offer quick options. Gas stations may be known for candy and soda, but they also have a number of healthful options to munch on. Here are 6 smart snacks you can find in a gas station.

1. Fresh fruit. 

Most gas stations offer fresh fruit like bananas or apples near the checkout counter. This fruit is great because it’s not only nutritious, but most fruit can also be grabbed quickly and thrown in a bag.


2. Greek yogurt. 

Sometimes gas stations have a refrigerator section with yogurt. Greek yogurt tends to be higher in protein than regular yogurt and, like nuts and seeds, can keep you full longer. Check the nutrition facts label and limit your added sugar. For most people, the Dietary Guidelines for Americans recommend no more than 50 grams of added sugar a day.

3. Nuts and seeds.

Looking for something to keep you full on the go? Nuts like cashews and almonds and sunflower seeds are sold in small bags at gas stations. They are high in protein and healthy fats that can keep you full longer. Try to get the unsalted or unflavored version for a lower sodium option.

sunflower seeds

4. Thirsty? Replace a soda with water!

Did you know that in 2017, nearly 2 out of 3 Americans exceeded the recommended added sugar limit?[1]Soda is a big source of added sugars. Gas stations carry flavored sparkling waters that provide all the fizz a soda has and none of the added sugar.

5. Fruit and nut bars.

Love granola bars? Try a fruit and nut bar for your salty-sweet fix! Get some protein and vitamins while you’re at it. Be sure to check the nutrition facts label for added sugar.

fruit and nut bars

6. Baked chips.

Sometimes you just crave potato chips. Opt for the baked version of chips that tend to have all the same flavors but less calories and saturated fat. Just because they’re baked doesn’t mean you should eat more though! Be sure to stick to the serving size on the nutrition facts label.

Try one of these smart snacks next time you need to stop at a gas station for a quick bite!

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Written by Taylor Newman, Ph.D. Candidate | Edited by Laurel Sanville, MS, RDN, LD

[1]Bowman et al., 2017

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