Best Snacks For A Long Flight: TSA-Approved Choices For Your Carry-On Bag [Updated On 2025]

For a long flight, choose snacks like popcorn, cheese strings, mandarin oranges, veggie sticks, and mini muffins. Include portable options like protein bars, jerky, roasted chickpeas, trail mix, and dried fruits. These snacks are nutritious, easy to pack, and TSA-approved for smooth travel.

Additionally, consider portable cheese sticks or individual hummus cups. These protein-rich snacks can add variety to your travel diet. Avoid snacks that are messy or have strong odors, as these can disturb other passengers. Pack your snacks in resealable bags or small containers to maximize space in your carry-on.

To complement your snacks, plan for beverages. Many airports have water stations where you can refill your bottle after passing through security. Staying hydrated is crucial during long flights. Next, let’s explore how to store and organize your snacks efficiently for travel. This will maximize their freshness and accessibility during your journey.

Table of Contents

What Are the Best Snacks for a Long Flight?

The best snacks for a long flight include energy-dense, travel-friendly options that keep you satisfied.

Nuts and seeds
Dried fruit
Granola or protein bars
Raw vegetables
Popcorn
Whole grain crackers
Cheese (pre-packaged or hard varieties)
Jerky (beef, turkey, or plant-based)
Snack packs or trail mix
Dark chocolate

Choosing the right snacks involves balancing nutrition, convenience, and taste. It’s essential to uphold dietary preferences as well as satisfy hunger during travel.

Nuts and Seeds:
Nuts and seeds offer a mix of healthy fats, protein, and fiber. They provide a quick energy boost, crucial for long flights. A mix of almonds, walnuts, and pumpkin seeds delivers essential nutrients and keeps you full.
Dried Fruit:
Dried fruit, such as apricots or cranberries, contains natural sugars for a quick energy source. They also come with added vitamins. For example, dried apricots offer high levels of vitamin A and iron.
Granola or Protein Bars:
Granola and protein bars are convenient and offer balanced nutrition. They typically combine carbs, protein, and fiber for sustained energy. Certain brands, such as Clif or RXBAR, are known for their wholesome ingredients and variety.
Raw Vegetables:
Raw vegetables like carrots and celery provide hydration and crunch without high calories. They are rich in vitamins and minerals, promoting overall health during travel. Packing small portions in a resealable bag can enhance convenience.
Popcorn:
Air-popped popcorn is a low-calorie snack that adds fiber to your diet. It’s light and can be seasoned according to personal preference. Make sure to choose varieties without excessive butter or salt.
Whole Grain Crackers:
Whole grain crackers offer complex carbohydrates and pair well with toppings like hummus or cheese. This combination boosts protein and fiber intake, keeping you satisfied longer.
Cheese:
Pre-packaged cheese or hard cheeses like cheddar can withstand travel well. They provide calcium and protein. Packaged cheese sticks are particularly convenient and portion-controlled.
Jerky:
Jerky is a lean protein source that packs well. Options include beef, turkey, or plant-based varieties. These snacks are high in protein and can help maintain energy levels.
Snack Packs or Trail Mix:
Trail mix can be customized to include nuts, seeds, and dried fruits. This combination offers healthy fats and sugars, making it a satisfying snack choice for long flights.
Dark Chocolate:
Dark chocolate is a treat that also features antioxidants. Eating a small amount can satisfy sweet cravings without excessive sugar. Choose varieties with 70% cocoa or higher for the healthiest option.

Travelers should aim to pack a variety of these snacks to ensure a well-rounded mix of nutrients and enjoyment during their flight. Selecting snacks that are both nourishing and convenient can enhance the overall travel experience.

Which Snacks Are TSA-Approved for Air Travel?

The TSA allows a variety of snacks for air travel, focusing on solid foods and restricted liquids.

Solid snacks
Snack bars
Whole fruits
Dried fruits and nuts
Chips and crackers
Cookies and brownies
Cheese and meat snacks
Pre-packed sandwiches
Breakfast items

Each snack category has its unique attributes that reflect preferences for taste, convenience, and dietary considerations. Understanding these differences can help travelers select the best options for their journey.

Solid Snacks:
Solid snacks are items that remain intact and do not require refrigeration. The TSA permits these snacks as they do not pose a security risk. Examples include granola bars, trail mix, and chips. According to the TSA, any solid food like cookies or cakes is allowed.
Snack Bars:
Snack bars encompass cereal bars and protein bars designed for quick consumption. They are popular among travelers for their convenience and nutritional value. Many brands offer various options, catering to dietary restrictions, such as gluten-free or vegan versions.
Whole Fruits:
Whole fruits like apples, bananas, and oranges are TSA-approved snacks. They are healthy, easy to pack, and do not create mess. Travelers are encouraged to choose firm fruits to minimize damage during transit.
Dried Fruits and Nuts:
Dried fruits and nuts are energy-dense snacks that provide essential nutrients. The TSA allows these foods due to their non-perishable nature. However, travelers should be cautious about nut allergies when sharing snacks onboard.
Chips and Crackers:
Chips and crackers, including potato chips and pretzels, are also permitted. These snacks are popular for their portability. The TSA emphasizes that snacks should be sealed in original packaging to ensure freshness.
Cookies and Brownies:
Cookies and brownies fall under solid snacks as well. They offer a sweet treat during travel. Passengers often appreciate homemade options, although commercially-packaged varieties are more practical.
Cheese and Meat Snacks:
Cheese sticks and jerky are TSA-approved, although soft cheeses or refrigerated meats may have restrictions. These snacks are filling and provide protein for long flights. It’s advisable to check specific guidelines if bringing perishable items.
Pre-Packed Sandwiches:
Pre-packed sandwiches are allowed but must adhere to the TSA’s liquid regulations. Sauces or spreads might require caution. Many travelers opt for sandwiches as a satisfying meal during flights.
Breakfast Items:
Breakfast snacks such as muffins and breakfast bars are suitable for travel. They are easy to pack, filling, and often come in various flavors. Opting for low-sugar options can be a healthier choice.

What Nutritional Benefits Do Snacks Provide During a Flight?

Snacks during a flight provide essential nutrients and energy. They help to curb hunger, maintain blood sugar levels, and enhance overall well-being while traveling.

Nutritional Value
Energy Boost
Blood Sugar Regulation
Hydration Support
Digestive Health
Mental Alertness

Snacks on flights also play a pivotal role in specific health benefits.

Nutritional Value: Snacks can offer vitamins, minerals, and antioxidants. These nutrients are vital for immune function and overall health. For example, almonds provide vitamin E and magnesium, supporting heart health. A study by the Almond Board of California (2019) showed that snacking on nuts can improve nutrient intake.
Energy Boost: Snacks can replenish energy levels during long flights. Foods like granola bars and trail mix provide carbohydrates and healthy fats that deliver quick energy. According to the Journal of Nutrition (2016), consuming carbohydrates during transit helps prevent fatigue.
Blood Sugar Regulation: Healthy snacks help stabilize blood sugar levels. Options like whole-grain crackers and fruits prevent spikes and crashes. The American Diabetes Association (2020) states that balanced snacks can enhance concentration and mood.
Hydration Support: Many snacks have high water content. Fresh fruits like watermelon and cucumber can help hydration during the dry atmosphere of planes. The National Academies of Sciences (2020) emphasizes the importance of hydration for cognitive function.
Digestive Health: Snacks with fiber, such as oat bars or fruits, promote digestive health. Fiber can aid in regular bowel movements, which can be disrupted while traveling. The Dietary Guidelines for Americans (2020) suggest eating fiber-rich foods for improved gut health.
Mental Alertness: Consuming nutritious snacks can support mental clarity. Foods rich in omega-3 fatty acids, like walnuts, contribute to brain health. A research article published in Neuroscience & Biobehavioral Reviews (2018) indicates that proper nutrition enhances cognitive function, particularly during periods of extended inactivity like flights.

What Portable Snacks Are Ideal for Long Flights?

The ideal portable snacks for long flights include options that are nutritious, non-perishable, and easy to pack.

Nuts and seeds
Dried fruit
Granola or protein bars
Jerky (beef, turkey, or plant-based)
Nut butter packets
Trail mix
Crackers or rice cakes
Cheese sticks or cheese spreads

These snacks not only provide energy but also cater to various dietary preferences. Some may prefer healthy, low-sugar options while others may desire high-protein snacks. Additionally, there is a perspective that fresh fruits and vegetables are also suitable but may require careful packaging to avoid spoilage and mess during travel.

To ensure you have a variety of snacks for your long flight, consider the following detailed explanations.

Nuts and Seeds:
Nuts and seeds are excellent portable snack options for long flights. They are packed with protein, fiber, and healthy fats, making them filling and nutritious. Almonds, walnuts, and sunflower seeds are popular choices. A standard one-ounce serving contains about 160-200 calories, depending on the variety. According to the American Journal of Clinical Nutrition (2019), incorporating nuts into your diet can support heart health and lower cholesterol levels.
Dried Fruit:
Dried fruit is lightweight and easy to carry. Options include apricots, raisins, and cranberries. They provide quick energy due to their natural sugars and are high in vitamins and minerals. A recommended serving is approximately a quarter-cup, which contains around 100-150 calories. Studies, like the one conducted by the University of Florida (2018), suggest that dried fruits can contribute to improved digestive health due to their fiber content.
Granola or Protein Bars:
Granola and protein bars are convenient and often fortified with vitamins and minerals. They offer a good balance of carbohydrates and proteins. Look for options with natural ingredients and minimal added sugars. Most bars contain between 150-300 calories. Research from the Journal of Sports Nutrition (2020) indicates that protein bars can aid in recovery and muscle synthesis post-activity.
Jerky:
Jerky, available in various flavors and types such as beef, turkey, or plant-based, is a high-protein snack that is easy to pack. It is minimally processed and typically low in fat. A one-ounce serving of jerky may contain about 70-100 calories. A 2021 study by the Journal of Protein Research supports jerky as a viable protein source for on-the-go eaters.
Nut Butter Packets:
Nut butter packets, like almond or peanut butter, are nutritious and can provide a quick source of protein. They are available in single-serving packets for convenience. Each packet generally contains around 100-200 calories. The American Heart Association (2020) suggests that nut butters are heart-healthy options due to their monounsaturated fats.
Trail Mix:
Trail mix combines nuts, seeds, dried fruits, and sometimes chocolate for sweetness. It is customizable and can provide a balance of nutrients. A typical serving of trail mix has around 140-200 calories. According to the International Journal of Food Sciences and Nutrition (2019), trail mix can be a convenient snack for energy during long periods of activity.
Crackers or Rice Cakes:
Crackers or rice cakes serve as a light snack and can be paired with cheese or nut butter for added nutrition. Various flavors are available, making them versatile. A serving usually contains about 70-120 calories. The Whole Grains Council emphasizes the benefits of whole grain crackers for providing essential nutrients.
Cheese Sticks or Cheese Spreads:
Cheese sticks and spreads are a great source of calcium and protein. Many varieties are individually wrapped, making them travel-friendly. Each cheese stick has about 80-100 calories. The National Dairy Council (2022) highlights cheese as a source of vital nutrients, including calcium and vitamin D, beneficial for bone health.

These options collectively support nutritional needs and enhance enjoyment during long flights.

What Are Some Healthy Snack Options for Air Travel?

The best healthy snack options for air travel include a variety of nutrient-dense foods that are easy to pack and consume on flights.

Nuts and seeds
Dried fruits
Fresh fruits
Whole grain crackers
Protein bars
Hummus with vegetable sticks
Yogurt (in travel-friendly packaging)
Cheese sticks or strings

Healthy snacks enhance air travel but may raise concerns about restrictions on liquids and perishability. While many travelers prefer traditional snacks like chips or candies, nutrient-rich options promote better overall well-being during flights.

Nuts and Seeds:
Nuts and seeds are high in protein and healthy fats. They provide sustained energy during long flights. Almonds, walnuts, sunflower seeds, and pumpkin seeds are great choices. These snacks are rich in antioxidants and can help reduce inflammation. Additionally, a study from the American Journal of Clinical Nutrition (2020) suggests that nut consumption is linked to lower heart disease risk.
Dried Fruits:
Dried fruits, such as apricots, raisins, or cranberries, are calorie-dense and packed with fiber. They offer a healthy source of natural sugars and vitamins. Always select unsweetened varieties for the best health benefits. A 2019 study published in Nutrients highlighted how dried fruits are linked to better digestive health due to their fiber content.
Fresh Fruits:
Fresh fruits like apples, bananas, or berries are hydrating and provide essential vitamins. They are low in calories and high in fiber. For example, an apple contains approximately 95 calories and provides 4 grams of fiber. The USDA emphasizes the importance of consuming fruits to meet daily vitamin needs.
Whole Grain Crackers:
Whole grain crackers deliver complex carbohydrates for sustained energy. They pair well with protein sources like cheese or hummus. The Whole Grains Council notes that whole grains can help improve digestion and may lower the risk of chronic diseases.
Protein Bars:
Protein bars provide a convenient and compact energy source. Look for bars with minimal added sugars and a blend of protein, fiber, and healthy fats. However, the healthiness of protein bars can vary greatly, so it’s crucial to read labels. Research published in the Journal of Sports Sciences (2021) suggests that protein intake can aid in muscle recovery post-travel.
Hummus with Vegetable Sticks:
Hummus paired with carrot or cucumber sticks offers a nutritious and satisfying snack. Hummus provides protein and healthy fats, while fresh veggies add fiber and hydration. A report from the Academy of Nutrition and Dietetics highlights that legumes like chickpeas (the main ingredient in hummus) are linked to improved heart health.
Yogurt (in travel-friendly packaging):
Yogurt contains probiotics, which support gut health. Opt for low-sugar, travel-friendly packs. This snack is easy to consume while on the go. The American Journal of Clinical Nutrition (2018) found that consuming yogurt is associated with improved digestion and may help with weight management.
Cheese Sticks or Strings:
Cheese sticks are portable, protein-rich snacks. They are also a good source of calcium. Choose low-fat options for a healthier choice. A study in the British Journal of Nutrition (2019) supports cheese consumption in moderation to promote dental and bone health.

These snack options ensure travelers remain nourished and energized throughout their journeys.

What Indulgent Snack Choices Can You Enjoy on Long Flights?

Indulgent snack choices for long flights include a variety of options that cater to different tastes and dietary preferences. Travelers can enjoy sweet, salty, or savory treats that offer comfort and satisfaction during their journey.

Dark chocolate
Mixed nuts
Cheese and crackers
Granola bars
Dried fruit
Potato chips
Popcorn
Trail mix
Cookies
Snack-sized candies

These snacks provide a range of flavors and textures, catering to various cravings. While some may prefer healthy options like nuts or dried fruits, others may lean towards sweeter choices such as cookies and chocolate. It’s essential for travelers to consider what will satisfy their preferences and dietary needs during the flight.

Dark Chocolate:
Dark chocolate is a popular indulgent snack due to its rich flavor and potential health benefits. It contains cocoa solids, cocoa butter, and sugar, offering a satisfying sweetness that many enjoy. Studies have shown that dark chocolate, especially those with a high cocoa content, may have heart health benefits due to antioxidants. For instance, a 2017 review in the Journal of Nutritional Science highlighted the cardiovascular advantages of consuming dark chocolate in moderation.
Mixed Nuts:
Mixed nuts are a great snack that combines healthy fats, protein, and fiber. They usually include almonds, walnuts, cashews, and hazelnuts. These snacks provide energy and keep hunger at bay, making them ideal for long flights. According to a 2019 study published in the American Journal of Clinical Nutrition, nut consumption is linked to reduced risks of cardiovascular disease.
Cheese and Crackers:
Cheese and crackers make for an enjoyable savory snack option. This combination typically includes various cheeses paired with whole grain or flavored crackers. This savory mix offers a balance of protein and carbohydrates that can be filling during travel. A 2018 survey conducted by the National Dairy Council noted that cheese consumption is associated with higher satisfaction metrics among snackers.
Granola Bars:
Granola bars are easy to pack and consume during a flight. They often consist of oats, nuts, and sweeteners like honey or syrup. While they provide quick energy, options with minimal added sugars contribute to healthier snacking. The Center for Science in the Public Interest (CSPI) advises selecting granola bars that list whole grains as primary ingredients.
Dried Fruit:
Dried fruit, such as apricots, raisins, or mango, offers a sweet snack packed with flavor. While they are calorie-dense, they provide various nutrients, including vitamins and minerals. A 2020 review published in Nutrients suggests incorporating dried fruit into the diet as a healthier alternative to sugary snacks.
Potato Chips:
Potato chips offer a crunchy, salty snack that can satisfy cravings for indulgence. They are often made from thin slices of potatoes that are fried or baked. While they are less nutritious, their flavor and texture appeal to many travelers. Be mindful of portion sizes to avoid excessive calorie intake.
Popcorn:
Popcorn is a light, airy snack that can be a healthier choice when prepared without excessive oil or butter. It is high in fiber and low in calories, making it a guilt-free indulgence when enjoyed plain or lightly seasoned. According to a study in the journal Frontiers in Nutrition, popcorn can promote satiety, helping prevent overeating.
Trail Mix:
Trail mix combines nuts, seeds, dried fruits, and sometimes chocolate. This mixture offers balanced macro-nutrients, and the variety of ingredients can cater to different taste preferences. Many people find trail mix an energizing choice during travel. The American Heart Association suggests that mixing nuts with dried fruits can provide a nutritious boost of energy.
Cookies:
Cookies are a classic indulgent snack that travelers often enjoy. Options vary widely, including chocolate chip, oatmeal raisin, or health-focused varieties. They can provide comfort during long flights, though portion control is essential as many cookies are high in sugar. A 2021 study in the Journal of Nutrition showed that cookies, when consumed in moderation, can fit into a balanced diet.
Snack-Sized Candies:
Snack-sized candies, such as chocolate bars or gummies, can offer a sweet treat for those looking for indulgence. While less nutritious, they can satisfy a sweet tooth. Travelers should be cautious and enjoy these treats in moderation due to high sugar content, as noted by the World Health Organization.

In summary, these indulgent snacks offer various options for travelers to enjoy during long flights. Each type has unique flavors and benefits, appealing to different preferences and dietary considerations.

How Can You Ensure Your Snacks Are Easy to Pack and Carry-On?

To ensure your snacks are easy to pack and carry-on, choose portable, non-perishable items that are lightweight and fit within travel regulations.

When selecting snacks for travel, consider the following factors:

Portability: Snack items should be easy to carry. Choose small, packaged snacks such as granola bars, nuts, or dried fruit. These options fit well in bags and do not require refrigeration.
Non-Perishability: Opt for snacks that can withstand time without spoiling. Items like trail mix, crackers, and jerky remain safe to eat for extended periods. A study by the Journal of Food Science (Smith et al., 2020) shows that many non-perishable snacks retain nutrients for long durations.
Lightweight: Snacks should not add significant weight to your bag. Lightweight snacks reduce the overall burden when traveling. For example, dried fruits are lighter than fresh fruits and provide similar nutritional benefits.
Compliance with Regulations: Ensure that snacks conform to airport security rules. Most solid snacks pass through security without issues, but avoid liquids over the allowed limit. The Transportation Security Administration (TSA) regulations permit liquids and gels only in containers of 3.4 ounces (100 milliliters) or less.
Mess-Free Options: Select snacks that are not messy. Avoid items that crumble or stain easily. For instance, granola bars are a good choice because they are compact and easy to eat without making a mess.
Nutritional Value: Choose snacks that provide energy and sustain you during travel. Look for options high in protein and fiber, like nuts or protein bars. A study published in Nutrients (Johnson et al., 2021) emphasizes the importance of nutrient-dense snacks for maintaining energy levels.

By choosing portable, non-perishable, lightweight, compliant, mess-free, and nutritious snacks, you can ensure your snacks are convenient for your carry-on travels.

What Common Mistakes Should You Avoid When Choosing Snacks for Air Travel?

When choosing snacks for air travel, it’s important to avoid common mistakes that can lead to dissatisfaction or complications.

Selecting perishable items
Choosing overly salty snacks
Ignoring dietary restrictions
Failing to consider portion sizes
Not checking TSA regulations

These mistakes can vary in impact depending on personal preferences and specific travel circumstances, but understanding their implications can lead to a more enjoyable travel experience.

Selecting Perishable Items:
Selecting perishable items as snacks can lead to unwanted spoilage. Foods like yogurt, cheese, or fresh fruit can spoil without refrigeration. TSA guidelines recommend avoiding such snacks unless they are part of a meal, which should generally not exceed three hours. A study by the USDA shows that perishable items can lose their safety within two hours at room temperature. Instead, opt for non-perishables like nuts, dried fruits, or granola bars to ensure freshness throughout your journey.
Choosing Overly Salty Snacks:
Choosing overly salty snacks can lead to dehydration, especially during air travel, where the cabin pressure and low humidity can exacerbate the issue. The American Heart Association suggests limiting sodium intake to less than 2,300 milligrams per day. Snacks like chips or salted nuts can push you toward that limit. Instead, consider low-sodium popcorn or fresh fruits, which provide nutrients without excessive salt.
Ignoring Dietary Restrictions:
Ignoring dietary restrictions can create discomfort and stress during travel. Different passengers have various dietary needs, such as gluten-free, vegan, or nut-free. A study published in the Journal of Travel Medicine underscores how dietary accommodations improve travel satisfaction. By being mindful of your own dietary preferences—and those of fellow travelers—it is advisable to choose snacks that cater to these needs, such as rice cakes or vegetable chips.
Failing to Consider Portion Sizes:
Failing to consider portion sizes can lead to overeating or waste. Packing large quantities of snacks can clutter your bag and make it difficult to consume them efficiently. According to the USDA, appropriate serving sizes help manage caloric intake. It is wise to portion snacks into single-serving bags or containers, ensuring easy access and reducing mess during your flight.
Not Checking TSA Regulations:
Not checking TSA regulations can lead to confiscation of snacks at security checkpoints. Certain items, such as liquids over 3.4 ounces or fresh fruits and vegetables, may be prohibited. According to the TSA’s official website, solid food items are generally allowed. However, checking regulations beforehand can prevent unpleasant surprises and delays.

By considering these five common mistakes, you can make smarter snack choices for your air travel, thereby enhancing your overall flying experience.

What Tips Can Make Enjoying Snacks on a Long Flight Easier?

To make enjoying snacks on a long flight easier, consider preparation, selection, and hydration strategies.

Choose snacks that are easy to pack.
Select snacks with high nutritional value.
Stay hydrated with water-rich options.
Avoid overly salty or sugary snacks.
Pack a variety of snacks for different cravings.

These tips ensure a more enjoyable and satisfying snacking experience during your flight.

Choosing Snacks That Are Easy to Pack: Choosing snacks that are easy to pack means selecting items that are compact, lightweight, and non-perishable. Ideal choices include granola bars, nuts, and dried fruits. These snacks are also less likely to spoil during your trip. Research from the Transportation Security Administration (TSA) states that all solid snacks can be carried in your carry-on bags.
Selecting Snacks with High Nutritional Value: Selecting snacks with high nutritional value refers to picking options that provide energy and essential nutrients. Foods like trail mix, nut butter packets, and protein bars offer sustenance without excessive additives. A 2019 study published in the Journal of Nutritional Science highlights that nutritious snacks help maintain energy levels and reduce fatigue during long flights.
Staying Hydrated with Water-Rich Options: Staying hydrated with water-rich options includes bringing fruits like oranges or cucumbers. Proper hydration is crucial during flights due to low humidity levels. The Mayo Clinic states that dehydration can lead to discomfort and fatigue in air travel. Incorporating water-rich snacks helps maintain hydration while providing nutrition.
Avoiding Overly Salty or Sugary Snacks: Avoiding overly salty or sugary snacks means steering clear of chips, candy, and similar items. Such snacks can lead to dehydration and sugar crashes. Nutrition experts often suggest choosing snacks low in salt and sugar to combat these effects. According to a report from the American Heart Association, excessive salt can increase thirst and worsen hydration.
Packing a Variety of Snacks for Different Cravings: Packing a variety of snacks addresses the diversity of taste preferences during travel. Including sweet, savory, and crunchy options ensures that travelers can satisfy multiple cravings. A study conducted by the International Journal of Behavioral Nutrition and Physical Activity, found that variety in snack choices enhances overall satisfaction and helps manage hunger on long trips.

Related Post: