With summer just around the corner, you may be wondering what are the best plane snacks to bring on a trip? I think we can all agree, buying snacks at the airport can be costly and the options are not always great. I’ve got you covered with nine best plane snacks recommened by a dietitian.
What Snacks Can I Take on a Plane?
Since the TSA has regulations on liquids and gels that go through security, you want to plan ahead so you bring the right stuff. If you want to bring liquids or gels like nut butters, yogurt, fruit and veggies pouches, or chia seed snacks, they need to be 3.4 ounces or less to cross the security line.
It is also important to consider, what will not spoil on the plane. Yogurt and cheese are good snacks, however, they need to be kept cold for food safety. It is okay per the TSA to bring cold packs in your carryon.
Ideally, you want snacks that are convenient, prepackaged, and safe from spoilage. I got you covered. I compiled a list of nine best plane snacks that meet these needs.
Snack Nutritional Considerations
Travel days are usually busy. You may not have time to eat breakfast or lunch before boarding. You’ll be thankful when you bring filling and nutritious plane snacks.
Key nutrients in a healthy snack:
- protein
- fiber
- healthy fats (monounsaturated and polyunsaturated fats)
Protein, fiber, and healthy fats make a snack filling, balanced, and nutritious. Added sugar and saturated fat are best to minimize.
A good packaged snack protein goal is around 5 grams per serving. Many experts suggest 10-15 grams of protein at a snack to help with satiety. Protein needs are individualized based on activity level, weight, and personal goals.
Most Americans are not eating enough fiber. The Dietary Guidelines for Americans recommend 22-34 grams of fiber per day depending on age and gender. A good packaged snack fiber goal is 3 grams per serving.
It’s best to choose snacks that have more of the healthy fats, monounsaturated and polyunsaturated fat, and less saturated fat. I’ll recommend some great options.
The American Heart Association (AHA) and Dietary Guidelines for Americans recommend limits on added sugar for best health. The recommendations are below.
AHA Daily Added Sugar Limit
Limit to 6% or less of total daily calories.
Men
- 9 teaspoons
- 36 grams
- 150 calories
Women
- 6 teaspoons
- 25 grams
- 100 calories
Dietary Guidelines for Americans Sugar Limit
Limit to 10% or less of total daily calories.
For example, for someone who needs 2000 calories per day, their sugar limit would be:
- 12.5 teaspoons
- 50 grams
- 200 calories
It is helpful to know, 4 grams of added sugar is equivalent to one teaspoon. Added sugars include honey, white granulated sugar, brown sugar, molasses, maple syrup, agave syrup, etc.
Fruit and the sugar in milk (lactose) are not in the same category as added sugar, they are natural sugars. There is no recommended limit on natural sugar.
You can use the guidelines above to search for healthy airplane snacks or try the suggestions below. Here are nine dietitian recommended air plane snacks.
1. Fruit
Fruit is a fantastic plane snack that contains vitamins, minerals, and fiber. The potassium can help to manage blood pressure and muscle cramps while flying. Fiber contributes to satiety as it slows down digestion.
While flying in high altitudes, we are at risk for dehydration. The natural water in fruit contributes to hydration.
Be sure to pack fruit in a carryon and consume it while in flight. Some international destinations restrict the entry of fruits and vegetables. You can consume the fruit while in flight, but once you reach the destination leftover fruit will be confiscated or you could be charged a hefty fine.
Fruit with a thick peel such cuties, oranges, bananas, and apples are less susceptible to bruising so they can easily be packaged in a pouch like the one above. If you want to bring softer fruit like berries are chopped fruit, package them in a bento box like the one below.
2. Wonderful Roasted & Salted Pistachios
Nuts are a crunchy and nourishing snack with protein, fiber, and healthy fats. Wonderful Pistachios make snacking convenient with individually packaged nuts that provide 5 grams of protein and 2 grams of fiber. Pistachios are a complete source of protein as they contain all essential amino acids.
You can eat a package of no shell Wonderful Pistachios on their own for a dose of protein, fiber, and healthy fats. Or pair them with a piece of fruit a bit more balanced and nourishing plane snack.
3. Blue Diamond Toasted Almonds & Cherries
Blue Diamond Toasted Almonds and Cherries are an excellent source of vitamin E with 5 grams of protein and 3 grams of fiber serving. The combination of crunchy almonds and tart cherries make for a tasty and nutritionally balanced plane snack.
You can find Blue Diamond Toasted Almonds and Cherries in the produce section of most grocery stores or online.
4. That’s It Fruit Bars
That’s It Fruit Bars and Prebiotic and Probiotic Fruit Bars are convenient non GMO, no added sugar, plant-based, shelf stable, and fiber rich snacks. They are a convenient and tasty source of fruit. My kids love them!
Since That’s It Bars are dried and packaged fruit, they are safe to bring to international destinations.
5. Junkless Chewy Granola Bars
Junkless Granola Bars are whole grain as their first ingredient is whole grain oat blend. In addition, they have about 34% less added sugar than other granola bars. This a granola bar that I feel good about giving my kids.
Junkless Granola bars can be enjoyed alone or paired with a piece of fruit or a serving of nuts for a more balanced and nourishing snack.
6. Dave’s Killer Bread Organic Snack Bars
Dave’s Killer Bread Organic Protein Bars are a great grab-in-go solution when you need a more filling plane snack. These bars are complete with 10 grams of protein and 5 grams of fiber. If you don’t have time to eat breakfast before an early flight, these would be a great choice.
7. Kind Minis
Kind minis are the smaller version of the classic Kind bar. They contain only 3 grams of added sugar and 90 calories. They are a nourishing solution when you have a chocolate craving or need a bite-size treat.
I love that the first ingredient is almonds. Kind minis are also gluten free. low in sodium, and non GMO.
8. Biena Edamame High Protein Supersnack
Biena individually packed crispy roasted edamame delivers outstanding flavor and an impressive 13 grams of plant protein and 5 grams of fiber. They are the perfect combination of crunch, taste, and nutrition in a plane snack.
As a dietitian, I also appreciate that they are made with avocado oil and are gluten-free.
9. Trader Joe’s Organic Roasted Seaweed with Sea Salt
Trader Joe’s Organic Roasted Seaweed with Sea Salt are a dietitian and mom approved plane snack. I am so glad my kids love them!
Seaweed is a great source of iodine, calcium, vitamins A, B, C, E, and fiber. Trader Joe’s seaweed gives that iconic crunchy and salty snack appeal with lots of beneficial nutrients.
Final Thoughts
Healthy snacking is important for everyday nourishment and travel days.
A little planning will help you to save money and fuel your body well.
Remember to choose plane snacks with minimal added sugar and saturated fat in addition to fiber, protein, and healthy fat.
I hope this list of nine dietitian recommended plane snacks helps you on your next trip!
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