Do Gas Stations Have Healthy Snacks?

Is finding healthy snacks at 7-Eleven a lost cause? NO! Imagine this scenario: you’re running late to work (again). You peel into 7-Eleven and grab a coffee and a croissant breakfast sandwich. Not exactly the breakfast of champions, but you’re doing ok, right? Hmmm… did you load that coffee with cream and sugar or sugar substitute? And, did you plan on eating 450 calories, half your daily recommendation of fat, a whole lot of sodium, and a zillion empty carbs in one unsatisfying sitting? No, of course not! 

How about this one: you’re running late to get your kids to practice (again). You peel into 7-Eleven and grab a soda because you need some caffeine. The sugar! Tying to get some protein, you opt for a chicken salad sandwich. Well, we like your thinking. Unfortunately, you’re getting almost 500 calories, most of which is mayo, and 46g of carbs, most of which is white bread with no nutritional value. 

So what do you do? Start carrying a cooler in your car with healthy food options that’ll last you all day? Sure! Do it. But if you’re like the rest of us, life gets hectic. We run late. We forget to meal and snack prep. We’re exhausted. We get it. So here’s your cheat sheet for the best snacks at 7-Eleven or other convenience stores. Yes, they do exist!

Reading Nutrition Labels: The Key to Smart Snacking

Before we delve into the array of healthy snacks available at 7-Eleven, let's take a closer look at how to decipher nutrition labels effectively. Understanding the information provided on these labels is crucial for making informed decisions about the snacks we consume. Here are three key aspects to consider when reading nutrition labels:

Serving Size

The serving size listed on a nutrition label indicates the amount of food or beverage typically consumed at one time. Paying attention to serving sizes is essential because the nutritional values provided on the label are based on this specified portion. It's easy to overlook this detail and unintentionally consume more calories, sugar, or other nutrients than intended.

By comparing the serving size to the amount you typically consume, you can better gauge the nutritional content of the snack and adjust your portion accordingly.


Macronutrients, namely carbohydrates, protein, and fat, are the primary components of our diet that provide energy and support various bodily functions. When reading nutrition labels, take note of the amounts of each macronutrient present in the snack. Aim for snacks that are balanced in macronutrients, with a focus on quality sources.

For example, opt for complex carbohydrates found in whole grains and fiber-rich foods, lean protein sources such as poultry, fish, beans, and nuts, and healthy fats from sources like avocados, nuts, and seeds.

What Makes a Healthy Snack?

While there is no one-size-fits-all definition of a healthy snack, several characteristics can guide you in making nutritious choices. Look for snacks that are nutrient-dense, meaning they provide a high concentration of essential vitamins, minerals, and other beneficial nutrients relative to their calorie content. Nutrient-dense snacks can help support overall health and well-being while satisfying hunger and preventing overeating. Additionally, consider the following factors when selecting snacks:

Low in Added Sugars

Limiting added sugars is crucial for maintaining stable blood sugar levels and reducing the risk of chronic diseases such as obesity, type 2 diabetes, and heart disease. Choose snacks that contain minimal added sugars and rely on natural sources of sweetness, such as fruits or unsweetened dairy products.

Moderate Sodium Content

Excessive sodium intake has been linked to high blood pressure and an increased risk of cardiovascular disease. Opt for snacks that are moderate in sodium content and avoid highly processed or salty snacks that can contribute to excess sodium intake.

High in Fiber

Fiber is essential for digestive health, promoting satiety, and regulating blood sugar levels. Choose snacks that are rich in fiber, such as fruits, vegetables, whole grains, and legumes, to support digestive function and keep you feeling full and satisfied between meals.

Minimal Saturated and Trans Fats

Saturated and trans fats are known to raise LDL (bad) cholesterol levels and increase the risk of heart disease. Select snacks that are low in saturated and trans fats and prioritize sources of healthy fats, such as monounsaturated and polyunsaturated fats found in nuts, seeds, avocados, and olive oil.

14 Healthy Snacks at 7-Eleven

  1. Hard Boiled Eggs: A protein powerhouse, hard-boiled eggs are not only convenient but also packed with essential nutrients.
  2. Tuna Packets: Offering a convenient source of protein, tuna packets are perfect for on-the-go snacking and can be paired with whole grain crackers for added sustenance.
  3. Greek Yogurt: Rich in protein and probiotics, Greek yogurt makes for a creamy and satisfying snack option, especially when topped with fresh fruit or a sprinkle of nuts.
  4. Chocolate Milk: Surprised to see this on the list? Chocolate milk can serve as a post-workout recovery drink, providing a blend of carbohydrates and protein to replenish energy stores and aid muscle repair. Just be mindful of added sugars and opt for low-fat or skim varieties.
  5. Fresh Fruit: 7-Eleven often stocks an assortment of fresh fruit, such as bananas and apples, providing a natural source of energy along with essential vitamins and minerals. In a pinch, you can use a fresh fruit cup, but be aware of the sugar content on those kinds of processed snacks.
  6. Packaged Fruit: When fresh fruit isn't available, opt for packaged options like fruit cups or dried fruit without added sugars for a convenient and nutritious snack.
  7. Single Serving Hummus or Guacamole Cups: Paired with veggie sticks or whole grain crackers, single-serving hummus or guacamole cups offer a satisfying dose of healthy fats and fiber.
  8. Nuts: Almonds, cashews, and peanuts are all excellent choices for a crunchy snack rich in protein, healthy fats, and essential nutrients. Just be mindful of portion sizes, as nuts are calorie-dense.
  9. String Cheese: Convenient and portion-controlled, string cheese is a good source of calcium and protein, making it an ideal snack for satisfying hunger on the go.
  10. Pickles: Low in calories and full of flavor, pickles make for a refreshing and hydrating snack option, offering a satisfying crunch without the guilt.
  11. FATTY Meat Sticks: When it comes to healthy snacks at 7-Eleven, you can’t do any better than FATTY Smoked Meat Sticks. They are loaded with protein from Antibiotic-Free Pork and Grass-Fed Beef and slow smoked to perfection using real American hickory wood. They’re also available in a variety of flavors, from Original and Honey BBQ to Teriyaki and Jalapeno. FATTY Smoked Meat Sticks are free of any junk that gets in the way of quality or flavor, and at 3 substantial ounces, the 3 OZ FATTY is a healthy all-natural snack that will satisfy you for the long haul! There is even a FATTY chicken stick option for those who prefer to opt for less red meat in their diet! 
  12. Trail Mix: Look for varieties with a mix of nuts, seeds, and dried fruit for a balanced snack that offers a combination of protein, healthy fats, and carbohydrates to keep you fueled throughout the day.
  13. Pre-made Sandwiches: Choose options with lean protein sources like grilled chicken or turkey breast, along with whole grain bread and plenty of veggies, for a satisfying and nutritious meal on the go.
  14. Protein Bars and Shakes: When you need a quick and convenient source of protein, protein bars and shakes can be a convenient option, providing a blend of protein, carbohydrates, and essential nutrients to support muscle recovery and energy levels.

Final Thoughts

While gas stations may not always be synonymous with healthy eating, the increasing availability of nutritious snacks at establishments like 7-Eleven demonstrates a shift towards catering to the evolving needs and preferences of consumers. By making mindful choices and opting for nutrient-dense snacks, you can fuel your body with the sustenance it needs to thrive, even when you're on the go.