Eating on the Go? A Dietitian Reviews the Best Convenience Store Snacks
Key takeaways:
Convenience stores are known for their shelves full of candy, chips, and cookies. But they also sell healthier snacks.
Choosing snacks that are high in protein, fiber, and/or healthy fats will give you more nutrients. They’ll also satisfy your appetite for longer.
Read nutrition labels and ingredient lists before purchasing snacks at a convenience store. With the wide variety of products on the shelves, this ensures you’re buying something that will fuel you.
Many people think of convenience stores as being full of junk food and processed treats. But there are more nutritious choices available there too. You just need to know what they are and where to find them.
How to make nutritious snack choices at a convenience store
Before we get into the best options, let’s review four main things to look for when searching for a nourishing snack at a convenience store (or anywhere).
1. Protein
Protein is more filling than carbohydrates or fat. So, snacks high in protein will keep you fuller for longer than eating snacks without protein.
Discover a simple way to manage diabetes
Patients can use GoodRx to save up to 40% on OneTouch Ultra Strips.
Protein also supports a strong immune system.
2. Fiber
Fiber also helps manage hunger because it stays in your stomach longer than foods that aren’t high in fiber. This helps you feel full.
Recent research suggests that eating more fiber may help prevent unwanted weight gain because it reduces overall food intake. Foods high in fiber tend to also be more nutrient dense than foods without much fiber. Fiber can also:
Reduce the risk of some types of cancer
3. Healthy fats
Many snacks found in convenience stores are high in saturated fat. This type of fat can increase cholesterol and your risk for heart disease.
But you can also find snacks that contain good fats — the kind that can actually lower cholesterol. Healthy fats also support brain health, help your body absorb vitamins, and help you feel satisfied when you eat.
Healthy fats come from unsaturated sources. Two examples of healthy fats are monounsaturated fats and omega-3 polyunsaturated fats.
Read more like this
Explore these related articles, suggested for readers like you.
4. Fruits or vegetables, when you can find them
Fruits or vegetables may not be available at all convenience stores, but they make a great snack choice. This is especially true if they’re in their natural form, without added sugars or heavy processing.
Research continues to show the many health benefits of fruits and vegetables. They’re a source of many essential nutrients. And they help to reduce the risk of several types of disease.
Energy-boosting foods: Here’s the lowdown on what to eat (and when to eat it) to stay energized throughout the day.
How to save on groceries: Grocery spending is a huge chunk of any household budget. Here are eight tips for saving, plus good items to buy when shopping on a budget.
Eating healthy while traveling: Sure, it takes a little prep, but staying on track with healthful eating while on a trip is absolutely possible.
The healthiest snacks to buy at a convenience store
With the wide variety of foods on convenience store shelves, it’s important to read nutrition labels and ingredient lists before making your snack choices. Just because a snack sounds like it would be full of nutrition doesn’t always mean that it is.
The following convenience store snacks deliver important nutrients and provide energy.
Hard-boiled eggs
Eggs are a whole food source with plenty of nutrients. They provide healthy unsaturated fat and about 6 g of protein each. Eggs also contain important vitamins and minerals like choline, folate, and even vitamin D, which isn’t found in too many foods.
Not every convenience store has boiled eggs. But those that do will store them in the refrigerated section.
Fruit
Some convenience stores carry whole fruits like apples and bananas. Many carry packaged dried or freeze-dried fruit.
Just keep in mind that some dried fruit, such as dried cranberries, can contain added sugar. Other dried fruit, like raisins, don’t usually contain added sugar but are more concentrated in natural sugars. That’s why the serving size of dried fruit is typically smaller than that of fresh fruit.
Despite the sugar, dried fruit still provides some health benefits because of its fiber and antioxidants.
Some types of yogurt
Yogurt — especially Greek and Icelandic styles — is a great source of filling protein. Yogurt that contains live and active cultures has the additional benefit of providing probiotics. This supports your gut health and immune system. You can check whether a yogurt has live and active cultures by reading the ingredients list.
Note that many types of yogurts contain added sugar. Look for plain versions or those with the least amount of added sugar.
Veggie sticks, such as carrots or celery
Check the refrigerated section to see if cut vegetables are available. Sometimes veggie sticks are even packaged with nut butter, ranch dressing, or hummus. Pairing veggies with protein and/or fat can make them an even more filling and energizing snack.
Dark chocolate
If you’re craving something sweet, dark chocolate is a great choice. It provides antioxidants, fiber, and important minerals. It’s also usually lower in sugar and fat than milk chocolate.
Typically, the higher the percentage of cocoa solids, the more health benefits the chocolate has.
Sunflower seeds
Sunflower seeds are very common in convenience stores. Like other seeds, they’re a good source of healthy unsaturated fat and fiber. Shelled and unshelled sunflower seeds provide equal nutrients and health benefits.
But it’s best to choose sunflower seeds that aren’t flavored and are only lightly salted. Flavored sunflower seeds often contain much more salt, chemicals, and other food additives.
Trail mix
The nuts and seeds often found in trail mix offer some great health benefits. For example, they can offer a reduced risk of heart disease, weight gain, diabetes, and some cancers.
There are many different varieties of trail mix. So, pay attention to the ingredients in each mix. Try to avoid those that contain mostly chocolate, a lot of sweetened dried fruit, or added salt. Stick to varieties that are largely nut or seed based. Or look for ones with unsweetened dried fruit mixed in.
String cheese
String cheese is a convenient, portable snack that will provide your body with around 7 g of protein and 5 g of fat. It makes a great pairing with fruit or nuts. And it can help hold you over until your next meal.
Cottage cheese
Cottage cheese can often be found in the refrigerated section of convenience stores. It’s a great source of filling protein and supports gut and bone health.
Some types of snack bars
There’s so much variety when it comes to snack bars. Some protein bars and granola bars are loaded with sugar. But other bars are mostly made of ingredients like oats, dates, nuts, and seeds, which have lots of health benefits. These bars can provide a good source of filling fiber.
Air-popped popcorn
Popcorn is a whole grain, and so it’s a natural source of dietary fiber. Because popcorn is also a high-volume food, it works well to fill up your stomach. Look for popcorn made with only corn, oil, and salt.
Tuna
Tuna is high in protein and also provides omega-3 fatty acids, which are known to fight inflammation and support overall health. Many convenience stores carry tuna in a pouch instead of a can, so it’s easy to open on the go.
For a complete snack, pair your tuna with some whole-grain crackers or pretzels.
The bottom line
Being at a convenience store doesn’t mean you’re stuck with only foods without nutritional value. When you know what to look for, you can find many nutritious convenience store snacks that can keep you full until your next meal.
Why trust our experts?
References
Akbar, A., et al. (2023). High fiber diet. StatPearls.
Akhlaghi, M. (2024). The role of dietary fibers in regulating appetite, an overview of mechanisms and weight consequences. Critical Reviews in Food Science and Nutrition.
American Heart Association. (2019). Could fish oil fight inflammation?
Balakrishna, R., et al. (2022). Consumption of nuts and seeds and health outcomes including cardiovascular disease, diabetes and metabolic disease, cancer, and mortality: An umbrella review. Advances in Nutrition.
Morell, P., et al. (2017). Revisiting the role of protein-induced satiation and satiety. Food Hydrocolloids.
Myers, M., et al. (2023). Eggs: Healthy or risky? A review of evidence from high quality studies on hen’s eggs. Nutrients.
Myhrstad, M. C. W., et al. (2020). Dietary fiber, gut microbiota, and metabolic regulation—current status in human randomized trials. Nutrients.
National Health Services. (2022). Why 5 a day?
News in Health. (2011). Weighing in on dietary fats. National Institutes of Health.
Tourkochristou, E., et al. (2021). The influence of nutritional factors on immunological outcomes. Frontiers in Immunology.
U.S. Department of Agriculture. (2017). String cheese.
