7-minute read

Key takeaways

• Balanced nutrition: Ideal hiking snacks should include a mix of proteins, fats, and carbohydrates to provide sustained energy and prevent sugar crashes.
• Homemade options: Making your own snacks like trail mix, energy bites, and egg mayo sandwiches allows you to control the ingredients and avoid excess sugars and preservatives.
• Store-bought convenience: Pre-packaged snacks such as protein bars, nuts, jerky, and dried fruits are convenient and designed to meet the nutritional needs of hikers.

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Intro
Hiking snack nutrition
Macronutrients: Proteins, fats, and carbohydrates
How many calories do I need while hiking?
Homemade hiking snacks
Store-bought hiking snacks
Hiking snack food brands
Hydration and electrolyte balance
Packing hiking snacks
Hiking snacks, not just for hiking!
FAQs

Hiking snacks are essential to keep you going. If you’re on a short day hike, I’d advise against eating a big heavy meal, because you won’t feel like walking afterwards. Instead, take smaller snacks and fuel up every couple of hours. On longer hikes, of course, you’ll stop and set up camp and eat bigger meals, but you’ll probably rest a little afterwards. Even on longer hikes, it’s great to have snacks handy for times when hunger may strike and you hadn’t planned in time to stop.

I’ve listed more than 20 hiking snacks for carnivores and vegans. You’ll find my suggestions for snacks to make at home, as well as special hiking snacks you can buy.

I’ve also researched nutrition and provided some background to explain why certain foods make good hiking snacks.

Hiking snack nutrition

Ideally, you want hiking snacks that provide proteins, fats, and carbohydrates for sustained energy release. Beware of snacks high in sugars – they might spike your energy levels temporarily but often lead to a crash. Instead, opt for snacks with natural sugars like fruits, which offer additional vitamins and fiber.

If I’m only doing a small hike up to three hours, I’ll just take nuts, dried fruit, a banana and maybe a piece of cake or biscuits. If I’m out for the full day and I’ve had breakfast before setting off, then I’ll take a selection of snacks such as nuts, dried fruit and fruit, plus sandwiches for lunch, and extra sandwiches in case I’m delayed. My hiking buddy Carla always brings homemade chocolate cake. It’s amazing. You need to get yourself a buddy like Carla!

Macronutrients: Proteins, fats, and carbohydrates

Proteins are the building blocks of muscle repair and recovery. On a hike, your muscles are hard at work, and protein helps in their recuperation. Foods such as nut butter or a handful of nuts are great sources, as they are not only rich in protein but also easy to carry.

Fats, especially healthy fats, are dense in calories and provide a long-burning source of energy – ideal for lengthy hikes. Options like avocados are filled with these healthy fats, giving you the sustained energy you need.

Carbohydrates are your body’s main energy source. Complex carbs release energy slowly, which is perfect for maintaining stamina. Options like granola are loaded with complex carbs, fueling you for longer periods.

How many calories do I need while hiking?

Calorie needs vary, but roughly you’ll need about 2,500 to 4,500 calories of food per person per day. If you want some help figuring out how many calories you should eat on a hike, check out these hiking calorie counters as a guide: here and here.

Homemade hiking snacks

Custom trail mix: Combine almonds, walnuts, pumpkin seeds, dried cranberries, and dark chocolate pieces. If you’re hiking in hot weather (which I wouldn’t recommend) skip the chocolate because it will melt. (You can also buy readymade trail mix.)

Energy bites: Combine oats, honey, almond butter, and flax seeds rolled into bite-sized balls. Creating your own means you avoid preservatives and excess sugars found in some commercial bars. You can also use chopped dates to add sweetness.

Mixed fresh fruit: If you’ve got a leakproof container, take some sliced juicy oranges and apples. I find the zingy taste refreshing. Also, the juice helps you stay hydrated. It might get a bit sticky so take a paper towel.

Egg mayo sandwiches: Boil eggs (preferably free-range) for six or seven minutes. Tip away boiling water and leave the eggs in their shells to cool in cold water. When you can handle them, peel away the shell. Mash up the eggs with mayonnaise and a pinch of salt and pepper. Spread onto the sandwich and add sliced tomato and lettuce. Wrap up in foil.

Tip! If you make your own nut milk at home then you can use the leftover nut pulp to make nutrient-dense biscuits, cakes or energy balls.

Store-bought hiking snacks

A store-bought hiking snack is more convenient and is made with hikers’ nutritional needs in mind. Here are some good options:

Protein bars and nut butters: Brands like RX Bar provide a transparent ingredient list and a balance of protein, carbs, and fats. But you will pay more than for homemade snacks. Justin’s nut butter squeeze packs are also great – gluten-free, non-GMO and responsibly sourced.

Packets of nuts: Easy to carry. Fill you up and keep you filled up. Calorie-dense.

Packets of tuna or chicken salad: Readymade, handy and full of protein. Try brands such as Starkist, Chicken of the Sea, or check out options at Walmart. Aim for sustainably sourced tuna.

Crackers: You can’t beat that salty crunch! But choose solid crackers, less likely to crumble such as bite-sized Ritz crackers.

Jerky: If you’re looking for a protein-rich snack, jerky is durable and offers a mix of savory flavors.

Meat bars: This is something I only recently heard of. If you find energy bars too sweet, you might prefer a protein-packed meat bar. Brands include Epic Bars, Jack Link’s and Wild Zora.

Olives and hard cheeses: In handy snack-sized packets.

Mini pork pies, Scotch eggs, cocktail sausages and pasties: Buy at the deli counter, for a quick and easy dose of protein.

Chocolate-covered nuts: sweet and satisfying, but with the bonus of a protein punch.

Sport hydration tablets: Soluble tablets that you add to water to provide minerals lost through sweating. Brands such as Nuun are great.

Energy chews: These are bite-sized gummies for athletes or anyone in need of a quick energy boost while doing activities. Generally, they contain sugar, caffeine and sodium. I wouldn’t use them as a snack – real food is more nutritious – but they are handy if you’re super tired and your blood sugar has tanked. Brands include Clif, Honey Stinger, Jelly Belly and Gu, to name a few.

Dried fruit: Brimming with natural sugars, it’s a great way to keep your energy up without the risk of bruising or squishing like with fresh fruit. Dates are an especially rich source of energy.

Granola energy bars: These are convenient options, often combining grains, nuts, and fruits for a balanced on-the-go snack. Similar to a protein bar.

Tip! Look for high protein and fiber, with minimal added sugars. Consider the packaging – is it recyclable or biodegradable?

Hiking snack food brands

This is not an exhaustive list, but rather a quick guide to help you get started:

Skout Organic – great plant-based options for vegans.
Heather’s Choice – their delicious ‘Packaroons’ are nutritious cookie-style bites. Also has vegan options.
Nutrient Survival  – they have protein bars equivalent to a whole meal in terms of nutrition.
Clif – specially crafted for outdoors activity enthusiasts. 100 percent plant-based.
LivBar – hand-baked, organic superfood bars, now available in Costco.
Sun and Swell – great-tasting plant-based energy bites in compostable packaging.
ReGrained – leftover flour used in beer making is used to make ReGrained bars. This ReGrained ‘SuperGrain’ flour is nutrient-dense because it’s high in dietary fiber, plant protein, and probiotics.
Barnana – tasty dried banana chips made from organic bananas that otherwise would have been wasted due to being so ripe when picked that they didn’t have time to be transported to the store. 

Tip! Most of the above brands offer vegan and gluten-free options. Hikers with food allergies can check brands such as Enjoy Life (Beach Bash Seed and Fruit Mix) or Zego Foods (Mixins).*

*Consumers are responsible for checking allergens themselves. This information is intended as a guide. I cannot confirm and am not responsible for which foods contain potential allergens.

Hydration and electrolyte balance

You lose a lot of water through sweat on strenuous hikes. Staying hydrated is non-negotiable; carry ample water to replenish what you lose. Snacks that contain sodium, like nuts or a salty trail mix, can help maintain electrolyte balance. For long hikes, consider electrolyte powders or drinks to add to your water for an extra boost.

Tip! Coconut water is an excellent way to stay hydrated. It contains electrolytes in the form of potassium, sodium and manganese. It’s easily absorbed by the body.

Remember, while water is imperative, too much can dilute your body’s sodium levels, so balancing your intake with electrolyte-rich snacks is key. Keep yourself both quenched and energized. For more info on staying hydrated, read about how much water to drink while backpacking. Quick answer: half a liter per hour.

Packing hiking snacks

You want re-usable packaging If possible. (re)Zip, Lerine, Quinline and Stasher are all good options. For a more sustainable option use beeswax food wraps, which don’t use any plastic and can be re-used for up to a year. 

Squishier items such as pieces of fruit need to be in a hard sealable container. I always re-use a Tupperware box with a click-on lid. 

Hiking snacks, not just for hiking!

I hope you’ve now got some ideas for your favorite hiking snacks. Even if you don’t eat them all, they are handy to take to work or to keep you going after a gym session. They are also good for unforeseen emergencies – what if you find an injured hiker on the trail and he/she hasn’t eaten for a while? Or you twist your ankle and it takes you two hours longer than planned to hobble back to your car? Taking hiking snacks with you wherever you go is actually a good idea!

FAQs

What ingredients are best for homemade hiking snack recipes?
Hiking snacks should include a mix of complex carbohydrates and protein. Use oats, nuts, seeds, and dried fruit. These components provide sustained energy and satiety.

What are the best snacks for a full day hike?
Choose snacks that offer a balance of protein, fats, and carbohydrates. Energy-dense items like nut butters, bars, and trail mix help you sustain activity levels throughout the day.

What are the top store-bought snacks recommended for hikers?
Opt for pre-packaged items like granola clusters or energy bars that won’t melt or crumble easily in your pack.

Which hiking snacks give you the most energy?
Nut and seed-based snacks offer high caloric content. Dried fruits are also a go-to for quick carb-fueled energy bursts.

Can you list the best high-protein snacks to maintain energy levels during a hike?
High-protein snacks include jerky, tuna packets, and nut butters. They help repair muscles and keep hunger at bay.

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