Are you planning a day hike but not sure about what exactly to eat? Let me help!
I’m excited to share with you my list of the best hiking snacks that will keep you fueled all day so you can push through the hike without getting a sugar crash and even conquer Angel’s Landing!
👇 Plus, get your FREE hiking snacks checklist sent straight to your inbox!
Key Takeaways
Why Choosing the Right Snacks Matters
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At first, I’m sure many of us wouldn’t consider snacks essential for hiking, but they should be at the top of the list. You need the RIGHT fuel when engaging in any physical activity.
It’s important because a great hiking snack isn’t just a tasty treat – it’s a crucial source of nutrition that can help with endurance.
Choosing healthy hiking snacks (like nut butter & fresh fruit) can help ensure sustained energy levels throughout your hike, faster recovery times if you do experience fatigue or muscle soreness, and an overall more enjoyable experience (i.e., not making you feel weak in the knees when hiking through Bryce Canyon).
When you’re out in nature, you want to be at your best; proper nutrition is a key factor in achieving that.
Hiking burns a lot of calories, so take the time to choose your snacks carefully and give yourself the fuel you need to make the most of your time in the great outdoors!
How Do You Determine What Makes A Good Hiking Snack?
Don’t overthink this. All you need to do is find the perfect balance between nutrition, convenience, tastiness, and a little bit of indulgence. Trust me, there’s tons of hiking snack options (even for picky eaters, like me).
Personal Note
For me, having the right mix of healthy snacks also falls into the safety category. I’ve been in situations where my blood sugar dropped suddenly (I’m not diabetic.), and I started to get the shakes really bad, which then spiraled into anxiety because I began to feel out of control.
And then the anxiety gets worse because you’re literally in the middle of nowhere. So yeah, for me, lots and lots of good quality hiking snacks are vital for feeling safe on the trail.
Nutritional Value
Pay attention to your macros. A good hiker snack should be nutritionally dense, meaning it gives you a mix of carbohydrates, proteins, and healthy fats.
These nutrients provide sustained energy, aid in muscle recovery, and keep you fueled for the duration of your hike.
Lightweight
When it comes to day hiking, the weight of your snacks isn’t as big a deal as it would be for a multi-day backpacking trip. However, since you’ll be carrying them with you throughout the hike, don’t pack like a whole cantaloupe or a bag of apples (you know what I mean).
Portability and Convenience
Hiking snacks need to be easy to carry and consumed on the go (i.e., should fit into your fanny pack). Opt for lightweight, non-perishable snacks that can withstand various weather conditions.
Taste and Palatability
Basically, it doesn’t have to taste like dirt. Choose snacks with flavors you genuinely like, whether sweet, salty, or a combination of both.
A variety of tastes can also prevent flavor fatigue during long hikes. Bring something you’ll look forward to eating and use it as a reward when you reach the summit.
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Hydration Contribution
Considering the importance of staying hydrated during a hike, some snacks can increase your fluid intake.
Water-rich fruits like watermelon or cucumber can be found at any local grocery store and are refreshing additions to keep you hydrated on the trail while also being totally yummy.
If it’s summer, I’d recommend eating those types of foods toward the beginning of your day so the hot weather doesn’t make them soggy and gross.
Burstiness for Energy
Burstiness refers to the quick surge of energy a snack provides. Good hiking snacks should have a mix of carbohydrates and fats to offer this burst of energy, especially during challenging sections of the hike.
Customization Options
For a personalized touch, consider snacks that you can make at home. Homemade trail mix bars, for example, help you to tailor the mix to your liking, ensuring you have the perfect combination of ingredients.
Quick Bites for the Trail
1. Trail Mix Magic
Trail mix, a classic hiking companion, combines nuts, seeds, dried fruits, and sometimes chocolate for a delicious mix of flavors and textures. The key is its portability and the quick boost it provides.
Pro Tip! Make your own trail mix and skip the chocolate during summer hikes.
2. Protein-Packed Energy Bars
Protein bars make great hiking snacks because they’re compact and loaded with protein, which aids in muscle recovery. They’re also super convenient because they fit into small backpack pockets or fanny packs. Plus, there are lots of flavors to choose from.
One of my favorite snacks is Quest Nutrition’s Protein Bars because they’re loaded with protein and a whole lot of fiber. For a lighter treat, especially in summertime, I like the Luna Mini Bars in LemonZest flavor.
Pro Tip! When skiing or hiking in winter, choose your protein bar carefully because most of them freeze very quickly and turn hard as a rock. I’ve found that Clif Bars and RXBARs are great choices for cold-weather outdoor activities because, for some reason, they don’t freeze as fast as the Quest Protein Bars do (in my experience).
3. Homemade Granola Bars & Energy Bites
Whipping up homemade granola bars like (chewy chocolate chip granola bars or peanut butter energy bites) gives you control over ingredients and ensures a tasty blend of protein, fiber, and healthy fats. These little powerhouses are perfect for a quick energy boost.
4. Power Cookies
Power cookies is a cross between a power bar and a cookie. They’re usually gluten-free, healthier, and loaded with all the good stuff that’ll sustain you on your hike.
Ingredients like chia seeds, nuts, rolled oats, cocoa chips, and natural peanut butter provide a well-balanced nutritional hiking snack.
Fresh and Fruity Options
5. Dried Fruit
For a natural sweetness kick, dehydrated fruits like mango slices, apple chips, or banana chips are lightweight and easy to carry. They also offer essential vitamins and minerals like vitamins C and A, fiber, and even potassium, which help prevent cramps.
6. Fresh Fruit
Apples are durable little suckers. Throw a few in your backpack, and you’ll have a water-dense, fiber-rich, healthy snack. It’ll provide you with the perfect amount of natural sugar and carbs to give you a quick energy boost.
Combine apples with your favorite nut butter, and now you’re talking pure trail fuel magic!
Frozen Grapes are a classic snack for summertime day hikes. Surprisingly, they stay cold for a while. Put a bunch of them in your reusable snack pack and double it as an ice pack. Boom!
7. Fresh Veggies
Slicing up crisp cucumber and bell peppers are great snacks for hiking. These hydrating and crunchy veggies are refreshing and provide essential nutrients.
Cucumbers contain vitamins K and C, and bell peppers are an excellent source of vitamins A and C, providing antioxidants that support immune function and overall well-being.
Both veggies contribute to your daily fiber intake, promoting digestive health while offering a low-calorie, crunchy hiking snack.
8. Fruit Leathers
Sounds tasty, right? Fruit leathers are delicious little treats that are lightweight and easy to pack. You can even make your own surprisingly easy.
Healthy Fats and Proteins for Hiking
9. Nut Butter Packets
Nut butter is 100% always my favorite go-to hiking snack, whether it’s almond, cashew, or peanut butter. You can spread it on crackers or fruit, make a killer sandwich, or just munch on it straight out of the pack.
It’s loaded with calories, so it’s a great energy boost without weighing you down. I love the tiny squeeze pouches, and I always carry several different packets of Justin’s Nut Butter no matter where I travel.
10. Nuts & Seeds
Pretty much every trail snack needs to include nuts and/ or seeds. Nuts are loaded with long-lasting protein and healthy fat.
Trader Joe’s is a great place to find a variety of fresh nut & seed options. Personally, I buy the individual packs from Walmart.
TJ’s is great, though, because they’re fairly inexpensive, but if you don’t have one in your area, other stores like Whole Foods, Target, Walmart, or your local grocery store will have some fresh nut options.
Pro Tip! For a really special treat, go for Marcona almonds because they’re skinless! It never fails. I always somehow choke on the thin little almond skins. It gets stuck in my throat, and I hate that! So, if I am able to splurge, I buy the Marcona almonds soaked in olive oil and sea salt. Yummy!
11. Tuna, Salmon, or Chicken Packets
If you’re going for a hike and need something substantial to eat, you should try ready-made tuna, salmon, or chicken packets.
They’re a great option because they don’t spoil easily. You can find them in different flavors like Buffalo Chicken or Herb & Garlic at pretty much any grocery store. You can spread them onto crackers or wrap them in a flour tortilla.
Satisfying Your Salty Cravings on the Trail
12. Jerky Delights
Jerky, whether beef, turkey, or plant-based, is a protein-rich snack. It’s a perfect choice for those who crave something salty during their hike.
13. Meat Sticks
Meat sticks beef jerky is pretty much the same as just regular jerky, but it’s in a bar form. They’re great trail snacks when you need a quick protein boost.
Country Archer Provisions and Epic Bars are high-quality brands that actually taste good. These bars are definitely shelf-stable and are also a great choice if you’re trying to follow a keto diet.
14. Popcorn Perfection
Surprisingly lightweight and easy to pack, popcorn seasoned with your favorite spices can be a tasty and satisfying salty snack. It’s a great alternative to traditional chips.
15. Peanut Butter Pretzels
Peanut butter pretzels provide a perfect blend of carbohydrates and protein, offering a sustained energy boost that’s crucial for endurance. It’ll satisfy that salty craving while also giving you some healthy fats.
16. Crackers
Crackers make for a great base when loading it with other trail snacks like pepperoni slices, nut butter, or cheese. Just make sure the ones you buy aren’t too flimsy because they’ll just end up getting smashed in your bag.
17. Olives
My husband loves olives, so when we go hiking, I always make sure to throw some in our reusable bag (after draining them, of course). Olives contain quite a bit of sodium, which makes them perfect for intense hikes when you’re sweating a lot and need to replenish lost electrolytes.
18. Cheese
Looking to get a little fancy on your next hike? Opt to pack hard cheeses like aged cheddar and smoked gouda. Make sure to choose a cheese that’s pretty dense and can withstand the trail. Throw in some pepperoni slices, and you’re on your way to having a mini charcuterie board!
19. Cheese Crisps
I love love love Moon Cheese! We ate these non-stop while hiking through Zion National Park. Oven-baked cheese crisps like Whisps are one of my favorite hiking snacks. They’re lightweight, loaded with protein, and filled with calories.
Electrolytes and Energy
20. Nuun Electrolyte Tablets
Going on a tough hike in hot weather can get really sweaty really quickly. All that sweating can make your body lose a lot of natural salts and electrolytes. Your body can get them back with a balanced diet, but if you want to speed up the process, try dissolving a Nuun tablet in your water. It’ll give you a bubbly, fizzy drink that’ll help your body recover faster.
21. Clif Shot Bloks
If you’re feeling weak or faint while hiking or doing any other physical activity, you might be experiencing a drop in glycogen in your muscles, also known as “bonking.”
Shot Bloks are like gummy candies that give you a quick dose of sugars and electrolytes to keep you from experiencing this awful feeling. Just pop them in, and you’ll be back in action in no time.
22. Energy Chews
Energy chewies are designed to provide a rapid energy boost, ideal for those moments when you feel like crashing. With a concentrated source of carbohydrates, they contribute to sustained endurance, helping you conquer challenging terrains and ensuring you stay energized.
23. Candy Bars & Sweet Treats
Normally, I’d never ever tell you to include a candy bar on your snack packing list. However, there have been times that a Snickers Bar really has satisfied my hunger and also helped me from passing out when my blood sugar dropped.
There’s a time and place for everything, and sometimes, a good old-fashioned candy bar or a couple of Starburts are precisely what you need when you reach the finale of your hike. Yay for rewards!
Favorite Hiking Snacks: Tips For Your Next Adventure
Here are a few other tips to consider when planning a hiking snack list.
How Much Food Should You Pack?
The first thing you need to figure out is how long and how intense the hike is. For day hikes, it’s no biggie – you don’t need much food, and you can fit it easily in your backpack. But if you’re going for a backpacking trip that lasts for more than one day, you need to plan better.
You don’t want to run out of food or snacks and get hungry during your hike, so it’s essential to make sure you bring enough food. I tend to overpack because I’m paranoid!
Pro Tip! I think about macros when it comes to a balanced hiking snack list. My pack typically includes 1 or 2 items from each of the categories included in the above list of foods. Try to balance out the amount of protein, fat, complex carbohydrates, and simple carbohydrates so you have a variety of options that’ll nurture your body.
Online Calculator to Figure Out How Much Hiking Food to Pack
Technology is crazy yall! There’s even an online calculator that will literally figure this out for you. How spoiled are we?!
You can use this online calculator, which takes into account your sex, weight, the intensity of your hike, length, and how many calories you’ll burn, to help you estimate how much food to bring.
These tools aren’t always perfect, but they’ll give you a good start and a rough idea of what to plan for your next outdoor adventure.
What Type Of Trail Snacks Should You Take On Your Next Hike?
When you go on day hikes or backpacking trips, you need to bring some shelf-stable snacks that will keep you going.
Stuff like raw nuts, fruit snacks, turkey jerky, and homemade trail mix – these are the real MVPs, giving you the proper fuel while also tasting great.
Your snacks should require minimal packaging and also be tasty, so you have long-lasting energy when you hit those tough uphill sections and scenic sidetracks.
Hiking is a workout. Don’t be afraid to eat more, and don’t be afraid to eat CARBS! You’re burning tons of calories, so you need to eat more to keep up (think calorie-dense).
Make sure you bring a variety of food that’s high in calories and has the stuff your body needs, like carbs, protein, fiber, healthy fats, and vitamins.
Can You Indulge While Hiking?
YES! You were hoping I would say that, right? I know, I know. Isn’t that the best answer ever?! There’s no better time to allow yourself a little bit of indulgence.
But don’t go overboard here. If you have too much sugar (i.e., Starbursts and M&Ms), your blood sugar will spike and then drop way too rapidly, leaving you feeling sick.
Remember To Eat Smart & Timely
Get a lay of the land and learn the trail landscape ahead of time. Most hikers do this anyway, but when you’re planning your hike, also think about what to eat and when to eat it.
Look up info about the hike and know the intensity of it before hitting it up in person. National parks usually have trail info posted, so it shouldn’t be too hard to find.
Pro Tip! It’s super important to force yourself take breaks to eat even if you’re not hungry. You’ll want to eat BEFORE you start to feel hungry, weak, or sick.
Plan your meals around the hike. Depending on the trail, some parts are tougher than others, so you want to make sure you’re eating the right stuff at the right time.
Take advantage of the easier parts of the trail to take a snack break, eat a peanut butter and jelly sandwich, and then get ready for the harder sections.
You can scarf down an energy bar during the tough parts, but it’s not going to cut it as a full-on meal. Keep it as a quick snack to keep your energy up instead.
What Foods to Avoid While Hiking?
Avoid dairy and steer clear of heavy, greasy foods and super sugary stuff. These can bog you down and mess with your digestion. Stick to lighter, more easily digestible snacks.
Pro Tip! Also, avoid spicy stuff, too. Save your water for hydration, not for washing out the Flaming Hot Cheetos from your mouth.
Why Should You Eat Snacks That Provide Sustainable Energy?
To put it simply, you don’t want to poop out a quarter of the way into your day. Duh! It seems like a pretty obvious answer, but let me explain.
Benefits of Energy While Hiking:
- Sustained Endurance: Energy is crucial for maintaining endurance during a hike, ensuring you can cover the distance without feeling fatigued.
- Muscle Support: Adequate energy intake supports your muscles, reducing the risk of cramps and promoting efficient movement on the trail.
- Mental Alertness: Having ample energy keeps you mentally sharp, allowing you to navigate trails, make decisions, and enjoy the scenery with heightened awareness.
Best Hiking Snacks for Energy:
- Trail Mix: A powerhouse of nuts, seeds, and dried fruits for a quick and sustained energy boost.
- Energy Bars: Compact and packed with nutrients, these granola bars provide a convenient source of energy on the go.
- Fresh Fruits with Nut Butter: Combining the natural sugars from fruits with the healthy fats in nut butter (like almond butter and peanut butter) ensures a balanced and lasting energy release.
- Jerky: Protein-rich jerky (like beef jerky and meat sticks) offers sustained energy, making it an ideal snack for longer hikes.
- Popcorn: Lightweight and flavorful, popcorn is a great trail snack that provides a quick source of carbohydrates for energy.
- Hydration-Infused Snacks: Water-rich fruits like watermelon or cucumber contribute to both energy and hydration needs during the hike.
Why Should You Eat Salty Snacks During Outdoor Adventures?
- Electrolyte Balance:
- Sweating during physical activity leads to the loss of essential minerals like sodium, and consuming salty snacks helps replenish these electrolytes, preventing dehydration and muscle cramps.
- Energy Boost:
- Salty snacks provide a quick energy boost, making them ideal for sustaining energy levels during a day hike. The combination of salt and carbohydrates in these snacks helps replenish glycogen stores, providing a readily available energy source for the muscles, enhancing endurance, and keeping fatigue at bay.
- Enhanced Hydration:
- Contrary to common belief, consuming salty snacks can actually enhance hydration. Salt stimulates thirst, encouraging hikers to drink more water. This increased fluid intake, combined with the electrolytes from salty snacks, supports optimal hydration, which is crucial for maintaining overall health and performance on the trail.
How To Pack Snacks for Hiking?
When you’re going hiking, it’s a good idea to pack your snacks in reusable containers to keep the trail clean. Seeing garbage anywhere, especially on a trail, is just plain heartbreaking.
So, I recommend using reusable plastic bags. My fav is this 5-Piece Stand-Up Reusable Bag Bundle from Amazon. It also makes a great gift for hikers.
It’s perfect for grabable snacks like trail mix, nuts, seeds, jerky, and sliced fruit. They’re super cute, come in many colors, stand up, and are easy to clean.
If you’re carrying smashable snacks like fresh berries, sandwiches, or wraps, try using a hard-sided reusable container like a Tupperware container from Dollar Tree. I love the Dollar Tree for their huge selection of cheap Tupperware. haha
I also love collapsible food storage containers simply because of the option to take up less space.
And, if you’re planning to take cold drinks or food, you could even bring a soft-sided cooler with a reusable ice pack. But keep in mind that it will add some weight to your backpack. I wouldn’t necessarily recommend it, but hey, to each their own!
For carrying trash, I just use one of the reusable containers or bags to seal the trash back into one of those once it’s empty. There is no need to carry an extra container for trash. Just make sure you, in fact, do carry the trash out.
This leads me to my next point…
Pack In, Pack Out: Leave No Trace Behind
Remember, when you’re out hiking, make sure to pack out everything you packed in. That means literally every single thing. Even little things like crumbs, banana peels, or apple cores can cause trouble for the local animals and environment.
If a lot of people leave small things behind, it can add up to a big problem over time. So, do your part in protecting Mother Nature by packing smart and leaving no trace.
Final Thoughts on What to Eat While Hiking
Figuring out the best way to eat healthy while staying active on vacation or on a hiking trail can be tricky. I hope this guide was helpful in getting your snack list organized before heading to the grocery stores.
Frequently Asked Questions
Where is the best place to buy hiking snacks?
Grocery stores like Trader Joe’s are best for dried fruits, mixed nuts, trail mix, and other hiking snacks. Walmart will be the best option for low prices and a wide variety.
What are the best snacks for a long walk?
Snacks that provide high fiber are granola bars or fruit- like apples but with the skin on. Then, spread a little almond butter or eat with a handful of pumpkin seeds. What makes a great snack for a long walk is something that will give you a steady release of glucose but not the up-and-down rollercoaster you’d get from eating a candy bar.
What food is good for thru-hiking?
When gearing up for a thru-hike, lean towards nutrient-dense and lightweight options like dehydrated meals, oatmeal, bagels, and dried fruit, ensuring you have the stamina to conquer those long trails.
Are there specific snacks for bursty energy during a hike?
Yes, trail mix combinations with bursts of energy-rich ingredients like dark chocolate, coconut flakes, and almonds provide a burst of energy when needed.
Can I bring homemade snacks on a hiking trip?
Absolutely! Homemade snacks, like a personalized trail mix or energy balls, can be a delicious and nutritious addition to your hiking fuel.
What are the best snacks for hiking?
The best hiking snacks include trail mix, protein bars, fresh fruits, beef jerky, popcorn, peanut butter, and hydration-infused options like water-rich fruits.
