Whether you’re hitting the trail for two miles or ten, you’re going to need sustenance. But the type of food you need while burning energy on a hike is very different from what you need on a road trip or at the office, for example. The goal is to optimize both nutrition and portability.
So, how do you decide what makes it from pantry to pack?
The best hiking snacks are lightweight, nutrient-dense, and satisfying. You’ll want to pack a variety of foods, including a mix of protein, electrolytes, carbs, and healthy fats to provide fuel for your journey without weighing you down.
Before we dive into our recommendations, let’s talk about the things you should consider when selecting an assortment of snacks to stuff your bag with.
What Makes a Good Hiking Snack?
Not to be confused with lunch (which you may also need to pack depending on how long you plan to be out), hiking snacks are designed to curb your hunger and give you a boost between meals. And as simple as this sounds, there is actually quite a lot to consider when choosing what to bring
The first and most important thing to consider is whether or not the snacks you pack will actually nourish your body. Chips and cookies may hit the spot while hiking—and actually can give you a burst of energy on the trail—but there are healthier, better ways to do this. Nutrient-dense snacks that provide your body with healthy fats, proteins, electrolytes, and carbohydrates are the way to go.
But that’s not the only factor to consider. Portability is just as important as nutrition. You are carrying these items on your back all day, after all. So while a can of beans may check the box of nutritious and energizing, it’s also way too heavy to be a reasonable option. Opt for items that are both energy-dense and lightweight, providing a sufficient amount of calories without adding unnecessary bulk to your pack.
This should go without saying, but the snacks you pick for your hike should be non-perishable, especially if you’re planning to be out for more than a few hours. Yogurt, for example, would be a really bad idea for this sort of activity and leads right into our next point: avoid foods that could cause any sort of digestive issues on the trail. This one really depends on your individual tolerances, but skip anything that could cause nausea, digestive upset, or bloating. You’re going to be enjoying a lot of physical activity, so if spicy meat sticks have a history of upsetting your stomach, skip them!
There’s also an argument for packing snacks that are easy to eat while you’re on the move. Something in a small pouch that you can easily eat while walking is ideal, unless, of course, you’re looking for an excuse to take a break.
Last but not least, we recommend choosing snacks that you’ll actually want to reach for. If your pack is full of foods that are super healthy but don’t appeal to you, you’re less likely to munch on them until you’re absolutely famished, and by then, you’re running out of steam. So, aim for a balance of nutritious and delicious.
Best Hiking Snacks
There is no one single superfood to take hiking that will cover all your nutritional bases (although a few things may come close!). So, it’s best to pack a variety of snacks that will keep you nourished, energized, and feeling good throughout the day. We recommend grabbing at least one item from each of the following categories:
Protein-Packed
Protein is one of the most important nutrients to consume during and after any physical activity. Not only does it keep you feeling full and satisfied in the moment, but it also works to support your muscles and helps them repair more quickly after your hike. Even better, choose snacks with a balance of protein and healthy fats for slow-burning energy that keeps you satiated throughout the day.
Here are some of our favorite protein-rich snacks:
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Beef Jerky: When most people think about protein, meat is the first food that comes to mind. Beef jerky is one of the best snacks for hiking. It’s easy to eat on the go, doesn’t weigh too much, and (unlike its cousin, meat sticks) can be as healthy as it is delicious if you choose mindfully. On average, an ounce of beef jerky contains about 9.5 grams of protein, along with a variety of vitamins and minerals, according to Healthline.
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Parmesan Crisps: Good news for cheese lovers: parmesan crisps are one of the best ways to keep up your protein intake while hiking. These delicious little bites weigh almost nothing, are shelf-stable, and one ounce of Parm Crisps contains 13 grams of protein. If parmesan isn’t your thing, other types of cheese crisps are almost as high in protein and are just as delicious.
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Dry Roasted Edamame: If you’re more into plant-based foods, or you just want an ultra-lightweight snack that packs a real protein punch, dry-roasted edamame is hard to beat. These crunchy little beans are low-carb, fiber-fueled, and provide about 11 grams of protein per ounce. Seapoint Farms edamame also comes in a variety of flavors if you want something more interesting than sea salt.
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Nut Butter Packs: Nuts are another great source of plant-based protein. While you can obviously just bring nuts on your hike, a pack of nut butter is often a more efficient way to consume them, especially on more technical trails where you need to keep your hands free. Nut butter packs, like those by Justin’s, are as convenient as they are tasty and provide 7 grams of protein along with a boost of healthy fats.
Electrolyte Replenishing
It’s no secret that hiking will cause you to sweat—sometimes a lot. So, in addition to drinking plenty of water, it’s important to replenish the minerals you’re losing in this process to keep your body functioning and avoid unpleasant side effects like dehydration, dizziness, and nausea. So, be sure to bring foods containing potassium, sodium, calcium, and magnesium to replace these minerals as you go.
Here are our recommendations:
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Banana Chips: While banana chips have a reputation for containing way too much sugar and fat, that doesn’t have to be the case. Baked, unsweetened banana chips like these from Bare don’t have any added sugar, and half a cup contains 210 milligrams of potassium. It’s also much better than packing a banana, which weighs a lot more and tends to turn all brown and mushy by mile two.
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Pumpkin Seeds: Seeds are one of nature’s superfoods. And pumpkin seeds, in particular, are one of the best when it comes to replenishing essential vitamins and minerals. In fact, one ounce of pumpkin seeds contains about 260 milligrams of potassium, 74 milligrams of magnesium, and 15.5 milligrams of calcium in addition to plenty of other nutrients. Plus, they’re tasty and easy to eat by the handful.
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Pickles: For a fresh, crunchy, electrolyte-rich hiking snack, pickles are a solid choice. They’re low-calorie and replenish your body with plenty of sodium and calcium. If you’re thinking that carrying around a jar of dill pickles doesn’t sound practical, don’t worry. You can buy these healthy little snacks by the pouch (in a variety of flavors, we might add) and take them on the go.
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Kale Chips: Although not as indulgent as a classic potato chip, kale chips are a healthier alternative. They’re chock-full of potassium, sodium, and a wide variety of vitamins. They don’t taste as bad as they sound, either, and brands like Kale Bros offer them in some unique flavors to make munching these leaves a little more exciting.
Carby & Energizing
Carbohydrates are your body’s fuel, so it’s important to eat plenty of them before, during, and after strenuous exercise to keep your endurance up and your body energized. In fact, Mayo Clinic recommends eating about 25-30 grams of carbs every 30 minutes while exercising. But that doesn’t mean you have an excuse to pack a chocolate bar. Instead of eating simple sugars, aim for healthy grains and natural sugars to fuel up without crashing later.
Here are some of the best hiking snacks for energy:
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Fruit Jerky: Fruit is an excellent source of natural sugar. Problematically, most fruit will bruise in your pack after being jostled around for an hour or two. Enter dried fruit. Fruit strips, or “fruit jerky,” are a great way to get a boost of carbs, sugar, and fiber. Solely Fruit Jerky is made with just the fruit—no added sugars, preservatives, or other junk. If you do want a little added sweetness, some of their flavors come with a dark chocolate drizzle.
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Pretzels: If you associate pretzels with carbs, but not in a good way, you would be right. Although ordinary pretzels may be full of empty calories, there is a better way. Whole wheat or multigrain pretzels are actually a great option for getting some healthy carbs while hiking, plus they have the added benefits of fiber and sodium. Unique Snacks offers a variety of healthier pretzels full of whole grains, seeds, and other good stuff.
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Bagels: Like pretzels, bagels made with refined white flour may do a good job of providing carbohydrates and a quick boost of energy, but a whole wheat bagel does the job much better, fueling your body for longer. A whole wheat bagel is also super calorie-dense, and one bagel supplies you with over 50 grams of carbs plus a healthy dose of fiber. Top your bagel with a little peanut butter and/or jelly for even more carby goodness.
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Clif Bars: Granola bars are good; Clif Bars are even better. These bars are one of the best snacks to bring hiking. They’re specifically designed to provide energy during outdoor activities, packing over 40 grams of carbs in one bar in addition to high amounts of protein, fiber, and vitamins. They do have some added sugar, so enjoy them in moderation.
Good All-Around Options
If you’re taking a shorter hike or are trying to maximize space in your pack, these snacks do a great job of combining several of the above categories into one:
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Walking Tamales: Tamales on the trail? Can it be true? If you’re a fan of Mexican food, these shelf-stable Walking Tamales are a filling and highly satisfying snack (or meal) while out hiking. They have 6-7 grams of protein per tamale, plus plenty of sodium, potassium, calcium, and carbohydrates. You can also get them spicy or not-so-spicy, depending on your preference.
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Homemade Energy Bites: This one requires a bit of DIY, but it’s definitely worth it. Homemade energy bites are a delicious, easy way to get a boost of protein and calories. You can find a ton of recipes online, most of which contain some combination of oats, peanut butter, honey, and chocolate chips. They often include other mix-ins like dried fruit, flaxseed, nuts, or seeds, but you can get as creative as your heart desires. Literally go nuts! They’re simple to make, easy to eat on the trail, and taste like something between a granola bar and a ball of cookie dough.
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Trail Mix: This one should come as no surprise, but trail mix (appropriately named) is potentially the best snack for hiking of all time. The traditional mix includes a variety of nuts, raisins, and chocolate candies, though you can pretty much find any sort of combination you can imagine. Or, it’s easy to mix up your own if you want something custom. As long as you include a variety of carbs (fruit, cereal, candy, sesame sticks, etc.) and protein (nuts or seeds, of course), plus a sprinkle of salt or salty seasoning, you’ll get all the energizing benefits of classic trail mix.
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Energizers: This isn’t the healthiest snack choice on our list, but hey, sometimes you just need a boost on longer, more strenuous hikes. Energy gels, chews, and snacks can be a great way to give your body a quick shot of caffeine, carbs, amino acids, electrolytes, and sometimes even protein to keep you fueled throughout the day. Brands like Gu Energy Labs, Clif, Honey Stinger, Ucan, and GetUp all offer a variety of options, and it doesn’t hurt to pack a few for your hike. Sometimes it’s the jolt of energy you need to get to the top of the peak or back to the car at the end of a long day.
Summary
Ultimately, the food you choose to pack for the trail is up to you. While it should be something you enjoy, you should also aim for a balance of nutrient-dense, lightweight, and easy to eat while on the move. Because there’s really no such thing as a single do-it-all snack that can give you everything you need at once (except maybe trail mix; we love trail mix!), it’s also a good idea to pack a variety of foods.
The best hiking snacks usually include a combination of items that are carb-heavy, protein-rich, energizing, and packed full of essential electrolytes. Choosing one from each category should be enough to keep your body fueled through every mile.
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