Airline Food Investigation 2016-17

by Charles Platkin, PhD

It’s travel time – and according to Airlines for America (A4A), the trade organization for the leading U.S. airlines, there will be 27.3 million passengers on U.S. airlines during the 12-day Thanksgiving travel period. Once again we contacted the airlines to request nutrition information for the foods they serve economy-class passengers on domestic flights and gathered data stored on websites and other online resources to bring you the 2016-7 Airline Food Survey.

Virgin America is still doing a very good job of creating interesting, thoughtful food in all categories except for individual snacks. In fact, all the airlines could do better with their snack choices – there is no clear leader in this category. Following Virgin America, second place is tied between Delta and Air Canada, whose foods are healthier than those of other airlines. All the airlines have interesting food concepts going on. That said, Delta wins most improved from last year, and has the ability to take the lead if the airline makes a few easy changes.

The “Shame on You” award goes to Spirit and Frontier airlines once again. Frontier in particular basically said they aren’t able to “pillage” through catering carts while a plane is on the ground to get good information. It’s shocking that their media department doesn’t have information on the food they serve. Also, one should note, it is not difficult to get nutritional information for foods Just more excuses from an airline that doesn’t serve healthy or quality food.
Air Canada, Alaska Air and Allegiant responded quickly. But many of the airlines were slow in responding. This year. Hawaiian responded in timely fashion, but without anywhere near enough information. We had to have registered dietitians estimate the nutritional content of all the airline’s meals.

This has been a slow year in general for innovation in terms of healthy foods, transparency, and food consciousness(no GMOs, organic, lighter and sustainable foods). Airlines other than Delta and Virgin America seem very slow to catch on to the food awareness that is going on around the country and around the world. I’d think it would be good business for them to provide better, healthier and more conscientious food

The average number of calories per menu choice was 360 in 2012; in 2013 it was 388; in 2014 it was 397, 2015 it was 400 and this year it’s 392, an 8 calorie decrease over last year. Finally, I want to say that calories are not everything; we are looking at the nutrients in these foods when they are provided, as well as innovations moving towards healthy, tasty, inexpensive, sustainable foods.

Here are the food-service offerings from several of the more popular airlines, along with Diet Detective’s comments, ratings (Health Score: 5 stars = highest rating), calories, exercise equivalents (amount of walking required to burn off the food consumed) and personal favorites.
Summary of Health Ratings (5 Stars is highest): Virgin America 4.25 stars, Delta 4 stars, Air Canada 4 stars, Alaska Air 3.75 stars, JetBlue 3.5 stars, United Airlines 3.25 stars, American 3 stars, Southwest Airlines 2 stars, Allegiant Air 1.75 stars, Hawaii 1.75 stars, Spirit Airlines 1 star, Frontier Air 1 star

Virgin America (
Cooperation in Providing Nutritional Information: Excellent
Health Score: **** 1/4 (4 1/4 stars)
Average Calories Over All (Meals, Snack Boxes and Individual Snacks) = 337
Average Snack Box Calories = 394
Average Meal Calories = 406
Average Individual Snack Calories = 256
Comments: The airline continues to improve upon its food and it’s transparency. All food items served on board are listed on their website with all nutrient information, not just calories, exactly the way they should be. However we did find that a few number were off from what was sent, but they’re correcting. VA has such a commitment to food, I just don’t understand why at this point they don’t offer healthy individual snacks–nothing even close. How about an apple or an orange? I am impressed that the the average meal has dropped by 24.38 calories. But calories aren’t everything.

Best Bets: Avoid the individual snack if you can. Even the nuts, which are the best choice, are high in calories if you consume the entire package. Always choose a real meal if you can, even if it’s slightly more calories it will keep you full longer.

For breakfast try the Udi’s Granola with Yogurt and Fruit, which is a bit high in sugar but overall low in calories at 330. The best snack box is the Protein Meal with hummus, nuts and tuna; the others are a bit high in calories and are not really worth it. For kids, skip the Jet Set Kid Pack if you can, and go for the half peanut butter and jam sandwich (which unfortunately jumped 60 calories from last year). It’s still a better choice.

In general, almost all the meals (as long as they’re eaten as meals and not snacks) are good choices. I was sorry to see the Salmon Ginger Salad go. However, the Ginger Chicken Soba Noodles at only 328 calories are a good choice and high in protein, which will help keep you full longer. If you like tuna, the Provencal Tuna Sandwich is a reasonably good choice with a nice amount of protein and low-fat mayo, The Protein Plate is also a good choice, as is the Vegan Wrap with veggies and humus – powerful from a health perspective. Again, these are meals that will fill you up and help you avoid the junk. The good news is that none of the food goes overboard in terms of calories, so you really can’t go too far wrong.

Individual Snacks

  • The Daily Crave Veggie Chips $3.75 (130 calories, 6g fat, 18g carbohydrates, 1g protein, 1g sugar / 28 minutes of walking)
  • 479° Sea Salt Popcorn $3.25 (Travel Light) (70 calories, 4.5g fat, 7g carbohydrates, 1g protein, 0g sugar / 15 minutes of walking)
  • 479° Vanilla Bean Caramel Popcorn $3.25 (Travel Light) (110 calories, 3.5g fat, 19g carbohydrates, 1g protein, 14g sugar / 24 minutes of walking)
  • Holly Baking Co. Chocolate Chip Cookies $3.50 (360 calories, 16g fat, 52g carbohydrates, 4g protein, 28g sugar / 78 minutes of walking)
  • M&M’s Milk Chocolate $4.00 (480 calories, 18g fat, 72g carbohydrates, 6g protein, 63g sugar / 104 minutes of walking)
  • Hail Merry Salted Brownie $3.50 (220 calories, 16g fat, 22g carbohydrates, 4g protein, 14g sugar / 48 minutes of walking)
  • Duke’s Jerky Sausage $3.75 (90 calories, 6g fat, 1g carbohydrates, 9g protein, 0g sugar / 19 minutes of walking)
  • Creative Snack Brain Smart Nut Mix $4.50 (510 calories, 42g fat, 24g carbohydrates, 18g protein, 12g sugar/ 110 minutes of walking)
  • Miss Vickie’s Simply Sea Salt Kettle Chips $3.25 (375 calories, 22.5g fat, 37.5g carbohydrates, 2.5g protein, 1g sugar/ 81 minutes of walking)
  • Hail Merry Seasoned Nut Blend, 220 calories, 22g carbs, 16g fat, 4g protein, 14g sugars/ 48 minutes of walking

Snack Boxes

Protein Box $8.00
Bumble Bee lemon pepper tuna, La Panzanella rosemary crackers, Sriracha hummus, The Daily Crave veggie chips, all natural almonds, Summer Harvest Selects cranberry raisin fruit mix. Total = 492 calories, 20g fat,41.5g carbs, 25.4g protein, 14g sugar/ 106 minutes of walking

Hearty Meal $8.00
Old Wisconsin beef salami, La Panzanella multi grain crackers, Oakfield Farms cheddar cheese, Pennysticks brand pretzels, the Good Bean sea salt chickpeas, and chewy Swedish Fish.
Total = 475 calories, 17g fat, 60.5g carbs, 17g protein, 15g sugar / 103 minutes of walking

Jet Set Kid Pack $7.50
Musselman’s unsweetened apple squeezable, White Cheddar Pirate Booty, Old Wisconsin Turkey Stick, YumEarth Purple Fruit Snacks and a pack of twistable, stickable Wikki Sticks
Total = 215 calories, 5g fat, 39g carbs, 4g protein, 13g sugar / 46 minutes of walking

Turkey and Gouda Sandwich $8.50
Roasted turkey breast and sliced gouda cheese on whole wheat bread with Dijon mustard, fresh dill, mesclun lettuce and ripe tomatoes.
Total = 440 calories, 13g fat, 60g carbs, 29g protein, 9g sugars/95 minutes of walking

PB&J Half Sandwich $4.50
Sliced wheat bread topped with creamy peanut butter and strawberry jam served with Tasty Brand Fruit Snacks.
Total = 500 calories, 9g fat, 59g carbohydrate, 7g protein, 24g sugar/ 108 minutes of walking

Artisan Cheese Plate (Travel Light) $8.25
Fontina, brie and Beecher’s Flagship Cheddar served with red seedless grapes, dried persimmon, dates and gluten free olive oil and sea salt crackers.
Total = 390 calories, 25g fat, 24g carbohydrate, 20g protein, 5g sugar / 84 minutes of walking

Protein Plate $8.50
Cage free hard-boiled egg, sharp cheddar cheese, fontina cheese, grilled chicken breast slices, red grape tomatoes, green grape cluster, carrot, celery, cucumber batons and wheat mini pita rounds served with edamame hummus.
Total = 440 calories, 21g fat, 28g carbohydrate, 30g protein, 8g sugar / 91 minutes of walking

Udi’s Granola with Yogurt and Fruit $7.00
Fruit flavored yogurt served with Udi’s Gluten Free Granola and a side salad of pineapple, mango, grapes, orange, strawberry.
Total = 240 calories, 3.3g fat, 49g carbohydrate, 7g protein, 28g sugar / 52 minutes of walking

Quinoa Wrap $7.50
Roasted red pepper tortilla wrap filled with Greek yogurt hummus, tricolor quinoa, green harissa dressing, roasted tomatoes, goat cheese, roasted parsnips and sweet potatoes. Served with a side of spiced garbanzo bean salad.
Total = 420 calories, 22g fat, 50g carbs, 11g protein, 4g sugar/ 91 minutes of walking

Farro Salad $9.00
Farro and bulgur wheat salad with roasted butternut squash, pomegranate seeds, teardrop tomatoes, pumpkin seeds and roasted chicken breast tossed with a turmeric-tahini dressing.
Total – 420 calories, 27g fat, 32g carbs, 17g protein, 2g sugar/ 91 minutes of walking

Kalua Chicken Sliders $9.00
Smokey shredded Kalua chicken on taro rolls with an island pineapple slaw.
Total = 280 calories, 13g fat, 34g carbs, 13g protein, 11g sugars/ 60 minutes of walking

Roast Beef Sandwich $9.00
Sliced roast beef with sriracha mayo and fontina cheese served on a telera roll with baby spinach, fresh basil, tomatoes, cornichons and red onions.
Total = 530 calories, 22g fat, 53g carbs, 28g protein, 7g sugar/114 minutes of walking

Delta Air Lines (
Cooperation in Providing Nutritional Information: Excellent
Health Score: **** (4 stars)
Average Calories Over All (Meals, Snack Boxes and Individual Snacks) = 527
Average Snack Box Calories =560
Average Meal Calories =628
Average Individual Snack Calories = 153
Comments: The airline has had a slight increase in overall calories from 512 to 527. The biggest jump is in the average meal calories which jumped from 546 to 628. The good news is that the individual calories are way down 320 to 153. It has eliminated many of its individual snacks. Delta continues its commitment to improving it’s food in terms of health and consciousness. Over the summer, the airline launched new menus called Flight Fuel, which replaced the EATS program. The new menus attempt to focus on “transparency into ingredient and allergen information for customers.” Along with the new Flight Fuel launch, Delta also upped their nutrition game this year by providing a key on the menu for snack items that are Non-GMO, Vegan, Gluten-Free, Kosher, and Lacto-Ovo Vegetarian. Also, the Tapas box is the U.S. airline industry’s only non-GMO snack box.

Delta continues to work with Luvo (, which has a very strong commitment to healthy eating. All the calorie information for the Luvo items are listed on Delta’s menu (and online); but be aware that the calories listed apply only to the individual sandwich or wrap, not the entire meal — which can be confusing if you don’t see the asterisk. It would be nice to see other nutrient information, such as fats, proteins, carbohydrates and sugar, listed as well.

Best Bets: For a snack, the nuts are the best choice–even over the lower-calorie pretzels. The vegan, GMO-free Tapas Snack Box is a good healthy choice if you share or make it a meal (it’s too high in calories as a snack). For within the box, the best bests are the Super Seed Crackers, Snapea Crisps, dark chocolate, almonds, hummus, and quinoa with pepper dip, you can pass on the rest.

For morning travel choose the continental breakfast (fruit and yogurt). It’s 331 calories, but save the Kind bar for a snack later in the day. If you’re on a transcontinental flight, your best bet is the LUVO Fresh Breakfast Medley. For Lunch/Dinner on regular westbound flights, choose the LUVO Southwest Grilled Chicken Wrap (without the cookie), and on eastbound flights the LUVO Sesame Grilled Chicken Wrap is a good choice. Again, you can skip the cookie to save calories. For Lunch/Dinner on transcontinental flights, the LUVO Mediterranean Whole Grain Veggie Wrap is a good choice and will fill you up (without the cookie). Pass on the Mesquite-Smoked Turkey Combo and the Black Angus Burger.

Complimentary Snacks (available on flights of more than 250 miles)
Flights 250-599 miles get a single snack – Biscoff cookies on morning flights and pretzels on afternoon flights
Flights over 600 miles get a choice of peanuts, pretzels or Biscoff cookies
Peanuts (70 calories/15 minutes of walking)
Pretzels (45 calories/10 minutes of walking)
Biscoff cookies (120 calories/26 minutes of walking)

Individual Snacks (Served all day on flights of more than 2 hours or 900+ miles)

Pringles $3.49 (375 calories/81 minutes of walking)

All Day Snack Boxes (non-perishables available on Flight Fuel and Flight Fuel Premium all day on select flights of more than 2 hours or 900+ miles. For flights of more than 1400 miles the full Flight Fuel menu is available)

Tapas Snack Box $8.99 (100% Vegan and Non-GMO)
Calbee Harvest Snaps Snapea Crisps (90 calories), Mary’s Gone Crackers Super Seed Crackers (100 calories), Endangered Species Natural Dark Chocolate ( 50 calories), Madi K’s Whole Natural Almonds ( 100 calories), Nature’s Bakery Lemon Fig Bar ( 110 calories), La Panzanella Multigrain Crackers ( 70 calories), Pick Pocket Dips Traditional Hummus ( 95 calories), Quinoa Queen Quinoa with Pepper Dip ( 50 calories)
Total = 665 calories/ 144 minutes of walking.

Crave Snack Box $7.99
Nabisco Original Wheat Thins (220 calories), Cheez-It Crackers ( 100 calories), Hormel Hard Salami (110 calories), White Cheddar Gourmet Cheese Spread ( 53 calories), Pepperidge Farm Dark Chocolate Milano ( 110 calories), Original Skittles ( 70 calories), Tic Tac FreshMint ( 8 calories)
Total = 671 calories/ 145 minutes of walking.

Crunch Snack Box $7.00
Late July Sea Salt Multigrain Tortilla Chips ( 130 calories), Naturally Fresh Medium Salsa ( 15 calories), Old Wisconsin Beef Snack Stick ( 50 calories), Madi K’s Hickory Smoked Almonds ( 107 calories), Toblerone Swiss Milk Chocolate ( 41 calories)
Total = 343 calories/ 74 minutes of walking.

Breakfast – (Available on Flight Fuel menu, 5 a.m. to 8:59 a.m. on select flights of more than 3 hours or 1400+ miles and in select Caribbean/Latin American markets)

Continental Breakfast Plate – $6.99
Chilled fruit served with Strawberry Greek yogurt and a Kind Bar.
Total = 331 calories/71 minutes of walking.

Honey Maple Turkey Breakfast Sandwich – $8.49
Honey maple sliced turkey breast, sweet apple butter and Granny Smith apple slices on a flaky pretzel croissant roll
Total = 326 calories/70 minutes of walking.

Fruit & Cheese Plate – $8.49 (Also available from 9am – 8-pm where Fuel Flight is served)
Muenster, apple-smoked Gouda, and Vermont sharp white cheddar with Rustic Bakery olive oil & grey salt flatbread crackers, California almonds, red grapes, strawberry, and Ghirardelli dark chocolate
Total = 394 calories/85 minutes of walking.

Lunch / Dinner (Available on the Flight Fuel menu 9:00 a.m. to 8 p.m. on select flights of more than 3 hours e or 1400+ miles and in select Caribbean/Latin American markets.)

Mesquite-Smoked Turkey Combo – $10.00 (also available on Flight Fuel Premium)
Mesquite-smoked turkey with Gruyère and Roma tomatoes, smeared with a creamy tomato-basil spread and topped with arugula on ciabatta. Complete with Wise Kettle Potato Chips and a Dancing Deer Brownie.
Total = 907 calories/ 196 minutes of walking

Sandwich only: 542 calories/ 117 minutes of walking

LUVO Southwest Grilled Chicken Wrap Snack Box – $9.99-$10.99 (available westbound on Flight Fuel, Flight Fuel premium and flights to Hawaii)
Grilled chicken with roasted tomatoes, black beans, sweet corn, edamame, bulgur and millet with whole grain barley. Tossed with arugula, romaine and a cilantro yogurt dressing inside a tomato whole grain tortilla with green garbanzo hummus. Served with a multi-seed coconut chocolate chip cookie
Total = 799 calories/ 173 minutes of walking
Sandwich only: 470 calories/102 minutes of walking

LUVO Sesame Grilled Chicken Wrap & Cookie $9.99-$10.99 (available eastbound on Flight Fuel, Flight Fuel premium and flights to Hawaii)
Grilled chicken with whole grain rice, edamame, shiitake mushrooms, and barley. Mixed with arugula, romaine, and a toasted sesame ginger dressing inside a tomato whole grain tortilla with green garbanzo hummus. Served with a multi-seed coconut chocolate chip cookie.
Total = 809 calories/175 minutes of walking
Sandwich only: 480 calories/ 104 minutes of walking

Transcontinental Flights from JFK to/from LAX & SFO (Flight Fuel Premium)

Breakfast (Available between 5:00 a.m. and 8:59 a.m.)

LUVO Breakfast Medley $10.99
Cage-free hardboiled egg, baked apple-cinnamon pita with a side of apple-ricotta dip, sliced Granny Smith apple, spiced almonds, and an organic strawberry. Served with Luvo Organic Green Earl Grey tea.
Total = 330 calories/71 minutes of walking

LUVO Chicken Sausage Hash Wrap Snack Box (Westbound) – $10.99
Chicken apple sausage, cage-free hardboiled eggs, sweet and spicy red peppers, mixed greens, and a sweet potato-mango hash wrapped in a chia seed whole grain tortilla with a side of red pepper hummus, fresh grapes and a strawberry. Served with Luvo Organic Green Earl Grey tea.
Total = 513 calories/111 minutes of walking
Sandwich only: 360 calories/ 78 minutes of walking

LUVO Southwest Breakfast Wrap Snack Box (Eastbound) – $10.99
Turkey bacon and cage-free hardboiled eggs with a southwest corn and black bean whole grain salad tossed in a cilantro yogurt dressing wrapped with mixed greens and Monterey Jack cheese in a chia seed whole grain tortilla with a side of red pepper hummus, fresh grapes and a strawberry. Served with Luvo Organic Green Earl Grey tea.
Total = 583 calories/126 minutes of walking
Sandwich only: 430 calories/ 93 minutes of walking

Lunch / Dinner (Available 9:00 a.m. to 8 p.m.)

Black Angus Burger – $9.99
A third-pound of Black Angus beef on a Vienna roll with mild cheddar, Roma tomatoes, and romaine, with ketchup, mustard, and mayonnaise on the side.
Total = 960 calories/207 minutes of walking

LUVO Mediterranean Whole Grain Veggie Wrap Snack Box – $10.99
Whole grain bulgur with green garbanzo beans, zucchini, roasted tomatoes, feta cheese and kale dressed in balsamic vinaigrette. Mixed with arugula and romaine in a spinach whole grain tortilla with green garbanzo hummus. Served with a multi-seed coconut chocolate chip cookie.
Total = 799 calories/173 minutes of walking
Sandwich only: 470 calories/ 102 minutes of walking

Murray’s Fruit & Cheese (Westbound 5:00am-8:00pm) – $12.99
Aged Spanish Manchego (mild, softly firm), Boerenkaas Aged Gouda from the Netherlands, and Grafton’s Vermont Cheddar (rich, creamy, slightly sharp). Served with olive oil flatbread crackers, fig spread, dried apricots, Marcona almonds, fresh Gala and Granny Smith apple wedges, grapes and a Harry & David dark mint chocolate.
Total = 628 calories/136 minutes of walking

Murray’s Fruit & Cheese (Eastbound 5:00am-8:00pm) – $12.99
Includes soft and earthy Murray’s Brie (mild, buttery), brine-washed French Morbier (doughy, pungent), and Irish cheddar (sharp, crumbly). Served with rustic olive oil flatbread crackers, fig spread, dried apricots, marcona almonds, fresh Gala and Granny Smith apple wedges, grapes and a Harry & David dark mint chocolate.
Total = 599 calories/129 minutes of walking

Air Canada (
Cooperation in Providing Nutritional Information: Excellent
Health Score: **** (4 stars)
Average Calories Overall (Meals and Individual Snacks) = 337
Average Meal Calories = 342
Average Individual Snack Calories = 331
Comments: The staff has always been helpful in providing information, which is nice and shows that Air Canada cares about its food. It keeps calorie counts low for meals and snacks. Also it’s nice that they offer meals and no snack boxes. That’s the good news. Interestingly enough, the airline took a page from Delta’s playbook, and added a LUVO product — a good food move. There are several strong and low calorie meal option, which is great. The individual snacks definitely need some work because there are nearly no healthy choices.

Best Bets: For breakfast, the Greek yogurt is still a good option– and will probably fill you up. And while the egg sandwich has bacon, it’s low in calories and has slightly more protein than the yogurt. The Chicken Soup is a low calorie choice for a snack that will fill you up, but be wary of the 950mg of sodium if you have high blood pressure. The Celery & Carrots with Ranch Dip (if you you use no more than half the dip) is still an OK choice. While the hummus and the new guacamole options sound healthy, the pretzels and Tostitos offer little nutritional value, and you’d be better off having a meal if meals are available. If meals are available, the newly added LUVO Orange Mango Chicken is a good low-calorie choice. The California Roll is another a light offering that’s low in fat and calories. It would also make a great snack! The Roasted Vegetable Sandwich is also a healthy, low calorie option.

Individual Snacks, available on most flights of more than 2 hours
Not available on Embraer aircraft

  • Celery & Carrots with Ranch Dip $5.00 (230 calories, 8.2g fat, 15g carbohydrate, 1.6g protein, 770mg sodium/ 50 minutes of walking)
  • Cheese & Crackers $4.00 (320 calories,nutrient info not available / 69 minutes of walking)
  • Krispy Kernels Trail Mix $3.00 (322 calories, 12.6g fat, 22.4g carbohydrate, 14g protein, 95.2mg sodium/ 70 minutes of walking)
  • Krispy Kernels – Salted Cashews $3.00 (403 calories, 31.2g fat, 14.3g carbohydrate, 14.3g protein, 208mg sodium/ 87 minutes of walking
  • Pringles Original Grab and Go! $3.00 (210 calories, 13g fat, 21g carbohydrate, 2g protein, 220mg sodium / 45 minutes of walking)
  • Twizzlers Licorice $3.50 (833 calories,nutrient info unavailable / 180 minutes of walking)
    Sabra Hummus with pretzels $4.50 (380 calories, 23g fat, 37g carbohydrate, 9g protein, 810mg sodium/ 82 minutes of walking)
  • Sabra Guacamole with Tostitos Rolls $3.50 (220 calories, 15g fat, 20g carbohydrate, 2g protein, 370mg sodium/ 48 minutes of walking)
  • Maynards Swedish Berries $3.00 (359 calories, 0g fat, 89.6g carbohydrate, 0g protein, 51.3mg sodium/ 78 minutes of walking
  • Campbell’s Chicken Noodle Soup $3.00 (200 calories, nutrient info not available / 43 minutes of walking)
  • Made Good Organic Dark Chocolate and Cherry Fruit and Nut Bar $3.00 (160 calories, 7g fat, 21g carbohydrate, 3g protein, 3mg sodium/ 35 minutes of walking)
  • Hershey Mix- Sweet & Salty snack $3.50 (270 calories, 15g fat, 33g carbohydrate, 6g protein, 320mg sodium/ 58 minutes of walking)
  • Kit Kat King Bar $3.50 (380 calories, 20g fat, 48g carbohydrate, 4g protein, 60mg sodium / 82 minutes of walking)

Breakfast (from 5a.m.- 10a.m. only), available on most flights 2hrs or longer
Not available on Embraer aircraft

Breakfast Sandwich $5.50
Egg, back bacon and cheddar cheese on an English muffin.
Total = 260 calories, 10g fat, 28g carbohydrates, 15g protein, 710mg sodium, / 56 minutes of walking
Skotidakis 0% fat Greek yogurt with blueberry and pomegranate $3.00
Total=150 calories, 0g fat, 25g carbohydrates, 12g protein, 70mg sodium/ 32 minutes of walking

Available All Day on All Flights

Made Good organic chocolate banana granola minis $4.50
Total = 360 calories (4 minis), 14.4g fat, 56g carbohydrate, 8g protein, 4g fiber, 0mg sodium / 78 minutes of walking

Fruit and cheese plate $7.95
A selection of Swiss, cheddar, brie and herbed Havarti served with Lavash crackers, red grapes and green apple slices.
Total = 450 calories, 26g fat, 33g carbohydrate, 22g protein, 570mg sodium / 97 minutes of walking

Quaker Oatmeal $4.00
Maple and brown sugar oatmeal.
Total = 210 calorie, 2.5g fat, 42g carbohydrate, 5g protein, 250mg sodium/45 minutes of walking

Meals (on flights that depart before 10pm), available on most flights of more than 2 hours
Not available on Embraer aircraft

Macaroni and Cheese $7.50
Homestyle macaroni in a cheese sauce, served with a dinner roll.
Total = 490 calories, 21g fat, 56g carbohydrate, 19.3g protein, 828mg sodium/ 106 minutes of walking

LUVO Orange Mango Chicken $9.95
Orange mango chicken with green tea infused brown jasmine rice and kale.
Total = 280 calories, 5g fat, 41g carbohydrate, 17g protein, 450mg sodium/ 60 minutes of walking

Rustic Pepperoni Pizza $7.95
Tomato sauce, sliced pepperoni and mozzarella cheese atop a hand-stretched crust.
Total=570 calorie, 23g fat, 65g carbohydrates, 23g protein, 1680mg sodium / 123 minutes of walking

Smoked Meat Sandwich $7.95
Montreal-style smoked meat with pickles and yellow mustard on rye bread.
Total =340 calories, 16g fat, 34g carbohydrate, 16g protein, 1050mg sodium / 73 minutes of walking

Sriracha Chicken Wrap $7.50
Roasted chicken strips with sriracha mayo, romaine lettuce, onions & fresh broccoli slaw on flatbread.
Total = 400 calories, 15g fat, 45g carbohydrate, 21g protein, 940mg sodium/ 86 minutes of walking

Roasted Vegetable Sandwich $7.50
Roasted red pepper and zucchini with grape tomatoes, black olives, arugula and Mediterranean hummus on green pesto panini.
Total= 360 calories, 12g fat, 54g carbohydrate, 11g protein, 650mg sodium /78 minutes walking
Pan-Asia Fresh Sushi $8.95

California roll
Total=260 calories, 4g fat, 48g carbohydrate, 6g protein, 560mg sodium / 56 minutes of walking.

Alaska Airlines (

Cooperation in Providing Nutritional Information: Extremely Helpful
Health Score: *** 3/4 (3  3/4  stars)
Average Calories Overall (Meals and Snack Boxes) = 521.6
Average Snack Box Calories = 432.8
Average Meal Calories = 572
Average Individual Snack Calories = 240
Comments: Last year they were not cooperative, but this year Alaska Airlines is back in the mix and seems to be excited to participate in f the survey. The overall average calories in their food offerings has fallen from 537 to 521. The calories in an average meal also went down significantly from 606 to 577 (however, two years ago they were in the high 400s). Calories overall are moving in the right direction , but calories are not the only variable to include when considering health.

Best Bets: Alaska does not have individual snacks – a good thing. Among the snack boxes, the Mediterranean Tapas hasn’t changed much from last year and is still the healthiest choice. It has olives, hummus, almonds, dried fruit and even a dark chocolate bar. But keep in mind that 519 calories is a bit high for a “snack” (or even a meal), so it’s best if you either share the box or have it as a meal replacement. For kids, the snack box may be tempting, but it’s always better for children (and adults) to eat a real meal than it is to “snack” aimlessly. FYI, the beef jerky is low in calories but very high in sodium. As far as breakfast goes, you can pick the Breakfast Scramble; it’s high in calories but will keep you full longer. If you opt for the fruit and cheese plate, skip the crackers and half the cheese. There aren’t too many dinner choices, but the Miso Chicken will suffice as long as you consider it a meal.

Snack and Snack Boxes

Oberto Beef Jerky $6.00
Premium all-natural meat snack
240 calories, 1.5g fat, 24g carbohydrate, 30g protein, 1560 mg sodium, 21g sugar /52 minutes of walking

Mediterranean Tapas Picnic Pack (Vegan, Kosher and gluten-free) $6.00
Late July organic multigrain snack chips, Mario snack olives, Truitt Family Foods natural hummus, Madi K’s almonds, Vacaville Fruit Company snackins’ apricots, and TCHO PureNotes dark chocolate
Total = 519 calories, 28g fat, 60g carbohydrate, 14g protein, 572mg sodium, 17g sugar/ 112 minutes of walking

Northwest Deli Picnic Pack $6.00
Tim’s Cascade potato chips, Old Wisconsin salami, La Panzanella multigrain crackers, Emily’s Premium Northwest trail mix, dark chocolate Almond Roca, and Glacier Ridge Farms smoked gouda.
Total = 526 calories, 32g fat, 47g carbohydrate, 13g protein, 750mg sodium, 15g sugar/114 minutes of walking.

Kids’ Choice Picnic Pack $6.00
Pirate’s Booty White Cheddar Puffs, Old Wisconsin Turkey Snack Stick, Tree Top Cinnamon Applesauce, My Super Snack Chocolate Chip Granola Bar, YumEarth organic fruit snacks, Wikki Stix Play Pack.
Total = 345 calories, 12g fat, 57g carbohydrate, 6g protein, 275 mg sodium, 30g sugar/ 75 minutes of walking

Signature Fruit and Cheese Platter featuring Beecher’s Flagship $7.50 (available on most flights of more than 2 hours and flights departing from Hawaii after 9:30 a.m. )
Two wedges of Beecher’s Flagship cheese along with Tillamook Sharp Cheddar and Brie. Your cheese plate includes fresh fruit, Partners crackers and a Seattle Chocolates Truffle.
Total = 534 calories, 3g fat, 40g carbohydrate, 21g protein, 665 mg sodium, 26g sugar/ 115 minutes of walking

Breakfast (on most flights of more than 3 hours departing before 9:30 a.m.)

Chicken Apple Sausage Skillet $7.00 (November)
Slices of chicken apple sausage are mixed with scrambled eggs, home-style potatoes, diced red pepper, and topped with parmesan cheese.
Total = 671 calories/145 minutes of walking.*

Lola’s Breakfast Scramble (Vegetarian) $8.00 (December )
Inspired by the flavors of Tom Douglas’ acclaimed restaurant Lola. Cremini mushrooms, oven roasted tomatoes, scallions and pepper jack cheese, folded into warm scrambled eggs and served with a side of savory garlic roasted red potatoes. Serving size 9 oz
Total = 606 calories, 49g fat, 19g carbohydrate, 22g protein, 910mg sodium, 2g sugar/ xx minutes of walking / 131 minutes of walking

Lunch (on most flights of more than 3 hours departing between 9:30 a.m. and 4:00 p.m.)

Tom Douglas’s Roast Turkey with Veggie Hash $8.00 ( changing to Miso Chicken in December)
Turkey and a seasonal hash of roasted sweet potato, onion, and kale. Highlighted with an herb butter and topped with seasoned bread crumbs.
Total = 379 calories, 16g fat, 36g carbohydrate, 23g protein, 1277mg sodium, 10g sugar/ xx minutes of walking / 82 minutes of walking

Tom Douglas’ smoky BBQ chicken sandwich $8.00
(on most flights of more than 3 hours departing after 4:00 p.m. in November and on most flights of more than 3 hours departing between 9:30 a.m. and 4:00 p.m. December)
Pulled chicken tossed in a smoky barbecue sauce flavored with ancho chile and molasses. Served with a side of coleslaw.
Total = 621 calories, 35g fat, 47g carbohydrate, 25g protein, 1244mg sodium, 25g sugar/ 134 minutes of walking

Angus Cheeseburger $7.00
(On flights from Mexico and Costa Rica) A customer favorite featuring beloved Northwest specialties. Certified Angus Beef® is topped with Oregon’s Tillamook Cheddar Cheese and served with Tim’s Cascade Potato Chips. Serving size 9 oz
Total = 704 calories, 43g fat, 41g carbohydrate, 38g protein, 562mg sodium, 3g sugar/ 152 minutes of walking

Dinner (on most flights of more than 3 hours departing after 4:00 p.m.)

Tom Douglas’ Red Miso Chicken $8.00
Sliced grilled chicken glazed in a sauce flavored with ginger, pineapple, and red miso. Highlighted by tangy sesame carrots atop a bed of ginger garlic fried brown rice. Serving size 10.3 oz.
Total = 564 calories, 29g fat, 51g carbohydrate, 23g protein, 930mg sodium, 13g sugar/ 122 minutes of walking

Meals on Flights to and from Hawaii

Ono breakfast bowl $7.00 (on flights departing before 9:30 a.m)
Chicken in a sweet and savory Hawaiian-inspired sauce, with scrambled eggs and steamed rice.
Total = 616 calories, 35g fat, 47g carbohydrate, 25g protein, 1460mg sodium, 15g sugar/ 133 minutes of walking

Teriyaki chicken bowl $7.00 (from Hawaii departing after 9:30 a.m)
Tender grilled chicken, stir-fried vegetables and steamed rice, with a savory teriyaki sauce.
Total = 456 calories 20g fat, 44g carbohydrate, 28g protein, 1228mg sodium, 11g sugar/ 98 minutes of walking


JetBlue Airways (
Cooperation in Providing Nutritional Information: Helpful
Health Score: *** 1/2  (3  1/2  stars)
Average Calories Over All (Meals, Snack Boxes and Individual Snacks) =330
Average Snack Box Calories = 441
Average Meal Calories = 483
Average Individual Snack Calories = 161
Comments: Another year and not much has changed with JetBlue. The individual snacks are still low in calories as well as nutritional value. The airline continues to post nutritional information for its meals, however, they don’t post the nutritional information for snacks. The À la Carte Snacks are no longer available, but they were high in calories, so no loss. Once an innovator in the air, JetBlue, the 6th largest US carrier, has certainly fallen behind in the food department. Upper management needs to take notice of what’s happening on the ground. People are very serious about the food that they eat, and are extremely conscious about wanting healthier, organic, non-GMO, nutritious foods. We need to see more foods like Chobani Yogurt, and fewer Cheez-Its

Best Bets: Still not too much in the way of healthy individual snacks. So keep in mind, the individual snacks are free. and the JetBlue team is generally friendly and will not say no to requests for extra portions. As for the meal boxes, we still like the Pump Up, which has healthy ingredients (Mary’s Gone Crackers-Original, olives, hummus and bean crisps), but remember that it’s a meal and should not be eaten as a snack ( skip the olives if you are sodium sensitive). Skip the other meal boxes, which are high in calories and fat and offer little in terms of nutrition. If you are on a flight that offers the Eat Up Café, the Yogurt and Granola (you might want to limit the honey), the Kale & Quinoa Salad and the Spicy Soba & Korean-Style Chicken (unless you’re sodium sensitive) are all good choices. Skip the Grilled Chicken and Brie Sandwich, which is very high in calories and low on nutrition.

Individual Snacks (all are free)

  • PopCorner-Kettlecorn (130 calories, 4g fat, 23g carbohydrate, 2g protein, 110mg sodium, 1g fiber/28 minutes of walking)
  • Skeeter Nut Free Chocolate Chip Cookie (130 calories, 6g fat, 19g carbohydrate, 2g protein, 95mg sodium, 2g fiber/28 minutes of walking)
  • Snyder’s Mini Pretzels 100 Calorie Pack (100 calories, 0g fat, 22g carbohydrate, 2g protein, 220mg sodium, 1g fiber/22 minutes of walking)
  • Terra Sweet and Blues Potato Chips 1-ounce bag (140 calories, 7g fat, 17g carbohydrate, 2g protein, 115mg sodium, 2g fiber/30 minutes of walking)
  • Original Simit Ring (served only on a single route between BOS-LGA) (330 calories, 7g fat, 58g carbohydrate,10g protein, 550mg sodium, 4g fiber/71 minutes of walking)
  • Cheez-It crackers 1 package (210, calories, 10g fat, 24g carbohydrate. 4g protein, 410mg sodium, 1g fiber/45 minutes of walking)
  • Craisins (until Dec 31,2016) (100 calories, 0g fat, 23g carbohydrate, 0g protein, 0mg sodium, 2g fiber/22 minutes of walking)
  • Shortbread Skeeter ( Thanksgiving week and last week in December only) (150 calories , 9g fat, 18g carbohydrate, 2g protein, 110mg sodium, 2g fiber/32 minutes of walking)

Meal Boxes (Available on flights of more than 2 hours)

Perk Up $7.00
Mix’t Up Honey Roasted Cashew Crunch (120 calories), KIND Granola Bar Oats & Honey (150 calories), Gilman White Cheddar Cheese Stick (90 calories), Fruit Me Up! Applesauce (40 calories), YumEarth Naturals Fruit Snacks (70 calories).
Total = 470 calories, 16g fat, 69g carbohydrate, 10g protein, 475mg sodium, 5g fiber/102 minutes of walking.

Pump Up $7.00
Roasted Red Pepper Hummus (84 calories), Mary’s Gone Crackers (80 calories), Olives Basil & Garlic (50 calories), Enlightened Broad Beans Garlic & Onion (100 calories), Lucy’s Gluten Free Chocolate Chip Cookies (100 calories).
Total = 414 calories, 20g fat, 51g carbohydrate, 11g protein, 684mg sodium, 7g fiber/89 minutes of walking.

Pick Me Up $7.00
Trio of premium cheeses: sharp cheddar, garden vegetable, and Gruyere, dried cherries, crackers.
Total =280 calories/60 minutes of walking

Beef Up $7.00
Stacy’s Pita Chips (130 calories), KIND Bar Blueberry Vanilla & Cashew (190 calories), Old Wisconsin Beef Salami (90 calories), La Panzanella Rosemary Crackers (70 calories), Parmesan Peppercorn Spread (52.5 calories), Gilman Cheese Bar (68 calories)
Total = 601 calories, 33g fat, 56g carbohydrate, 21g protein, 1125mg sodium, 4g fiber/130 minutes of walking.

Eat Up Café (Available only on flights between New York (JFK) and the Los Angeles area, the San Francisco area, Phoenix and Reno/Tahoe; between Boston and the Los Angeles area, the San Francisco area and Phoenix; and between Fort Lauderdale and Los Angeles, San Francisco or Lima, Peru) $3-$12—Prices for the individual items were not available
Chobani Yogurt and Granola (on select flights departing between 6am-7:59am)
Fat-free plain Chobani yogurt served with granola and a side of honey.
Total=210 calories, 0g fat, 32g carbohydrate, 17g protein, 125mg sodium, 1g fiber/45 minutes of walking.

Cheese Plate (on select flights departing between 6am-8:59pm)
An assortment from Beecher’s Handmade Cheese: Aged Flagship, creamy Dutch Hollow Dulcet, peppery Marco Polo, and Jamaican Jerk-seasoned No Woman. Served with Beecher’s Original Crackers, honey, and fresh grapes.
Total=510 calories, 28g fat, 43g carbohydrate, 19g protein, 810mg sodium, 1g fiber/110 minutes of walking.

Grilled Chicken and Brie Sandwich (on select flights departing between 6am-8:59pm)
Grilled chicken, brie, arugula and cranberry mustard on a rustic roll, served with a side of fresh fruit.
Total = 680 calories, 29g fat, 77g carbohydrate, 29g protein, 1320mg sodium, 5g fiber/147 minutes of walking.

Sirloin Sandwich (on select flights departing between 6am-8:59pm)
Top sirloin steak, red-wine caramelized onions, white cheddar cheese, spinach and horseradish cream on a rustic roll, served with a side of fresh fruit.
Total = 600 calories, 26g fat, 57g carbohydrate, 31g protein, 900mg sodium, 4g fiber/130 minutes of walking.

Spicy Soba & Korean-Style Chicken (on select flights departing between 8am-8:59pm)
Korean-style grilled chicken and buckwheat soba noodles with sesame-seasoned carrot and cucumber slaw, a hard-boiled egg and spicy chili glaze.
Total = 580 calories, 7g fat, 107g carbohydrate, 20g protein, 1890mg sodium, 8g fiber/125 minutes of walking.

Kale & Quinoa Salad (on select flights departing between 6am-8:59pm)
Cannellini beans, dried blueberries and cranberries, quinoa, and grape tomatoes over chopped kale and spring greens, served with white balsamic vinaigrette.
Total = 320 calories, 15g fat, 43g carbohydrate, 5g protein, 90mg sodium, 6g fiber/69 minutes of walking.

United Airlines (
Cooperation in Providing Nutritional Information: Helpful
Health Score: *** 1/4  (3  1/4  stars)
Average Calories Overall (Meals, Snack Boxes and Individual Snacks) = 444
Average Meal Calories = 508
Average Snack Box Calories = 502
Average Individual Snack Calories = 376
Comments: United’s individual snacks are up in average calories from 283 to 375.6, but overall calories for everything is only slightly higher. United is the 4th largest airline in the US, they should be thinking about healthy food. Years ago they were a were number one in this area. The breakfast, lunch and dinner menu has many new options; however, healthy meal choices fare limited. It’s too bad United eliminated the oatmeal for breakfast; it was a good choice. The good news, nutritionwise, is that they did put eggs back into the lineup.

Best Bets: Among the individual snacks, the humus is the best choice. Or else share the Sweet & Savory Bistro Blend Trail Mix with at least a few others if you can. It’s better than the other choices. Get the Tapas snack box, which is high in calories but has many healthy foods, including almonds, olives, hummus and bruschetta; just toss out the cheese spread. You should also share it unless you’re eating it as a meal. Skip the Classic and Select snack boxes. For breakfast, your best bet is the Chicken Sausage Egg Skillet, but skip the chicken sausage to save calories.. Also, skip the ham baguette. For Lunch/Dinner, the airline removed last year’s best bet, the wrap and salad combo. The new options are not great; however, the Mediterranean Chicken Wrap is your best bet and should keep you full. For kids, the Ben Flyin is better than any of the other airlines’ kids boxes and might be worth getting to keep your kids smiling, but probably will not fill them up.

Snack Shop (Available on most flights of more than 2 hours)

Individual Snacks

  • Chex Mix $3.99 (420 calories/91 minutes of walking)
  • Haribo Gold-Bears Gummi Candy 4-ounce box $3.99 (360 calories/78 minutes of walking)
  • Buddha Bowl, Organic Popcorn Himalayan Pink Salt popped in coconut oil $3.99 (550 calories/ 119 minutes of walking
  • Pringles Original Potato Crisps 2.6-ounce can $3.29 (375 calories/81 minutes of walking)
  • Sheila Brownie Brittle 2-ounce bag $3.99 (240 calories/52 minutes of walking)
  • Wild Garden Hummus Dip & Multi Grain Pita Chips $3.99 (210 calories/45 minutes of walking)
  • Sweet & Savory Bistro Blend Trail Mix 4-ounce bag $4.29 (560 calories/121 minutes of walking)
  • Garrett Popcorn Mix $3.99 2.2oz. bag (290 calories / 63 minutes of walking)

Snack Boxes

Classic $8.99
Hormel Hard Salami, Dairyfood White Cheddar Cheese Spread, WOW Baking Snickerdoodle Cookie, Swedish Fish, Fun Size Plain M&Ms, Acacia Cream Crackers, Deep River Kettle Chips.
Total = 599 calories, 31g fat, 67g carbohydrate, 13g protein, 1047mg sodium, 2g fiber/ 129 minutes of walking

Select $8.99
Hormel Genoa Salami, Glacier Ridge Farms Smoked Gouda Gourmet Cheese Cup, Mediterranean Snacks Cracked Pepper Lentil Crackers, Snyder’s of Hanover Gluten Free Pretzel Sticks, Chlostro di Saronno Crunchy Amaretti Cookie, MadiK’s Hickory Smoked Almonds, Marzetti Honey Mustard Sauce.
Total = 536 calories, 27g fat, 58g carbohydrate, 16g protein, 1226mg sodium, 4g fiber/ 116 minutes of walking

Tapas $8.99
Mario Pitted Snack Olives, Herb & Spice Seasoned, La Panzanella Rosemary Croccantini Cracker, 4-pack, Brookside Dark Chocolate Acai with Blueberry Fruit Flavors, MadiK’s Whole Natural Nonpareil Almonds, Heritage Roasted Red Pepper Bruschetta, Torino Olive Bites, Pick Pocket Dips Traditional Hummus, Rondelé Peppercorn Parmesan Cheese Spread.
Total = 586 calories, 33 g fat, 56g carbohydrate, 14g protein, 1195mg sodium, 6g fiber/127 minutes of walking

Ben Flyin $4.99
Apple sauce, animal crackers, fruit snacks, turkey stick
Total = 285 calories, 40g fat, 54g carbohydrate, 8g protein, 466mg sodium, 1g fiber/62 minutes of walking

Bistro on Board (Available on flights of more than 3.5 hours within North America and to Latin America) Fresh selections may vary due to product availability.

Breakfast (Available on most flights departing between 5:00 a.m. and 9:44 a.m.)

Chicken Sausage Egg Skillet $8.99
Scrambled eggs, chicken sausage, gouda, fire-roasted onions, spinach, herbed sweet potatoes
Total = 430 calories, 26g fat, 24g carbohydrate, 25g protein, 1050mg sodium, 3g fiber/93 minutes of walking

Artisan Cheese Selection $8.99 (also available for lunch and dinner)
Four different cheeses, crackers, grapes, honey, and chocolate
Total = 404 calories, 24g fat, 11g carbohydrate, 17g protein, 493mg sodium, 3g fiber/87 minutes of walking

Harvest Ham Baguette $8.99
Ham, cheddar, maple cream cheese, sweet brioche baguette
Total = 562 calories (nutrient information not available) /121 minutes of walking
Lunch and Dinner (Available on most flights departing between 9:45 a.m. and 8 p.m.)
Roast Beef Baguette $9.49
Roast beef, three-pepper gouda, caramelized onion, savory cream cheese, baguette
Total = 570 calories, 26g fat, 29g carbohydrate, 31g protein, 1000 mg sodium, 2g fiber/ 123 minutes of walking

Mediterranean Chicken Wrap $9.49
Grilled chicken, feta, roasted red pepper cream cheese, romaine, cucumber, bell pepper, spinach wrap with a Godiva chocolate.
Total = 575 calories, 29g fat, 45g carbohydrate, 29g protein, 1179 mg sodium, 2g fiber/ XX minutes of walking

American Airlines (
Cooperation in Providing Nutritional Information: Good
Health Score: *** (3 stars)
Average Calories Overall (Meals, Snack Boxes and Individual Snacks) = 367
Average Meal Calories = 511.75
Average Snack Box Calories = 497
Average Individual Snack Calories = 246.5
Comments: American now provides complimentary snacks on flights of more than 250 miles – not healthy though. Average calories have gone done other than the snack boxes (398 to 497). Unfortunately, AA decided to remove the Chicken Cobb Salad, which was one of our Best Bets last year, and replaced it with a higher calorie Turkey and Chutney Sandwich.
Furthermore, we were unhappy to find out that the airline decided not to publish food menu information on its website, a strange move leading to even less food transparency. The airline continues to lose out on what could be a tremendous financial opportunity taking a note from current food trends — people care about the foods they eat — healthy foods often have larger profit margins and customers will be happier.

Best Bets: For individual snacks the hummus and chips are still your best choice. Skip the snack box unless you toss the salami and cheese. The Thai Ginger Chicken Wrap is a good choice, but skip the sesame-ginger dressing. For breakfast on flights of more than two but less than three hours (see below) there’s not much to eat; and while the trail mix may seem like a healthy choice, it’s very high in calories, so you would need to split it with at least one other person. On flights of three hours or more, the Breakfast Sandwich is an OK choice as long as you go light on the honey mustard dressing. The fruit and cheese plate has fresh fruit and the cheese can be OK if you share it with your seatmate.

Complimentary Snacks ( available on flights of more than 250 miles)

  • Mini Pretzels (80 calories/17 minutes of walking) –
  • Biscoff cookies (120 calories/26 minutes of walking)

Individual Snacks and Snack Boxes (Available on flights of more than 2 hours departing between 5 a.m. and 8 p.m.)

  • Trail Mix $5.00 (459 calories / 99 minutes of walking)
  • Hummus & Chips Gluten-Free $4.00 (147 calories / 32 minutes of walking)
  • Pringles potato chips $4.00 (375 calories/ 81 minutes of walking)
  • Holly Baking Chocolate Chip All Natural Cookies $4.00 (360 calories / 78 minutes of walking)
  • Gourmet Gummies – Organic $4.00 Grapefruit or Champagne Dreams flavor (185 calories / 40 minutes of walking)

Tapas Snack Box $7.99
Genoa salami, peppercorn Parmesan cheese, olive oil crackers, pitted olives, almonds and mints. Total = 398 calories/ 86 minutes of walking

Fruit and Cheese Plate $8.79
Fresh fruit served with almonds and walnuts, Brie, Cheddar, Muenster cheese and a Ghirardelli Dark Chocolate with Raspberry square. Served with gourmet crackers.
Total = 596 calories/ 129 minutes of walking

Breakfast (Available on flights of more than 3 hours departing between 5 a.m. and 9:45 a.m.)

Continental breakfast $4.99
Plain bagel served with cream cheese, fruit preserve, a granola bar and a banana.
Total = 420 calories/ 91 minutes of walking

Turkey, Apple and Havarti Breakfast Croissant $6.99
Wheat croissant with roasted turkey, Granny Smith apple slices, Havarti cheese and romaine lettuce. Honey mustard dressing is served on the side.
Just the sandwich = 546 calories/ 118 minutes of walking without dressing.
Honey mustard dressing: 140 calories/ 30 minutes of walking
Total with dressing = 686 calories / 148 minutes of walking

Fresh and Light Meals (Available on flights of more than 3 hours departing between 9:46 a.m. and 8 p.m.)

Thai Ginger Chicken Wrap $9.99
Whole-wheat tortilla with grilled chicken and Thai broccoli slaw with mesclun greens. Sesame-ginger dressing is served on the side.
Wrap = 368 calories/ 79 minutes of walking
Sesame-ginger dressing = 90 calories/ 19 minutes of walking
Total with dressing = 458 calories/ 99 minutes of walking

Turkey and Chutney Sandwich $9.49
Wheat bread with apple-cranberry ginger chutney, smoked turkey breast, crisp Granny Smith apple slices and romaine lettuce.
Total: 483 calories/ 104 minutes of walking

Southwest Airlines (
Cooperation in Providing Nutritional Information: Very Good
Health Score: ** (2 stars)
Average Calories = 190.4
Comments: Not much variety and not much in terms of nutritional value. However, they are always helpful – that’s nice. Wish they would add some healthy snacks or at least test a few. This is one of the larger carriers in the US, so it would be great for Southwest to set an example and show that healthy food can sell if it is tasty and curated with consciousness.

Best Bet: The peanuts are the best, even though the pretzels are lower in calories. There haven’t been many healthy changes to the menu, and don’t be fooled by the word “veggie” in the wheat thins.

All the snacks are free of charge

  • Lightly Salted Peanuts (70 calories, 6g fat,2g carbohydrate, 3g protein, 40mg sodium/15 minutes of walking)
  • Pretzels (45 calories/10 minutes of walking)

AM Snack

Cranberry Orange BelVita Bar (230 calories, 8g fat, 35g carbohydrate, 3g protein, 220mg sodium/ 50 minutes of walking)

PM Snack
Wheat Thins Veggie Chips (98 calories, 3g fat, 15g carbohydrate, 1.5g protein, 195mg sodium/21 minutes of walking)

SAS Tray

  • Ritz Cheese Crackers (200 calories, 11g fat, 22g carbohydrate, 2g protein, 310mg sodium/43 minutes of walking)
  • Oreo Cookie (210 calories, 9g fat, 33g carbohydrates, protein 2g, sodium 170mg / 45 minutes of walking)
  • Frito Lay Corn Chips (480 calories, 30g fat,45g carbohydrates, 6g protein, 510mg sodium/ 104 minutes of walking)

Hawaiian Airlines (
Cooperation in Providing Nutritional Information: Somewhat Helpful
Health Score: * 3/4 (  1 3/4 Stars)
Average Calories Over All (Meals, Snack Boxes and Individual Snacks) = 497
Average Meal Calories = 841
Average Individual Snack Calories = 426
Average Snack Box Calories = 487

Comments: At least the airline returns my emails; I just wish they would provide me with the information I need to do the survey. The airline could easily get a nutritionist to do the menu analysis online but apparently chooses not to do it. Even if they just sent the recipes, we could do it for them. But since they didn’t, the calories for all the meals were estimated by Diet Detective nutritionists. Hawaiian is one of the few airlines to serve free food on domestic flights. But watch out—their food is high in calories and the menu doesn’t offer much choice in terms of health, or in the way of food system consciousness (caring about sustainablity, organic growing, no GMOs, etc…). This could be a real disappointment if you are on a long flight and have not planned in advance. Plus, when free food is put down in front of you, you have a tendency to eat it. All of it. That could be a lot of unhealthy food.

Best Bets: Among the snacks, choose the Hummus & Pita Chips – it’s really the lower calorie choice, and better than any of the individual snacks, which are very high in calories. You might think the Salted Macadamia Nuts would be a good choice, and they do have healthy properties, but only if you split them with 5 other people or have them over the course of a few weeks. Also, keep in mind, you will probably get a very high calorie, unhealthy free meal on your flight- so go light on those snacks. Don’t be fooled by the Gluten Free Box; while many of the individual items are OK healthwise, it’s still high in calories and should be shared or eaten as a meal.
For the complimentary meals try to go light on the breads, treats and dressings. In the end, it would be best to eat before you board the plane; otherwise else you might wind up feeling lethargic and cranky after one of these calorie-heavy meals. The meals and accompaniments look very heavy and unhealthy. Just say no, and bring your own food.

Individual Snacks

  • Hawaiian Host Chocolate Covered Macadamia Nuts (700 calories/ 151 minutes
  • Island Princess Caramel Macadamia Nut Popcorn (600 calories/ 130 minutes of walking)
  • Island Princess Mele Macs (1120 calories/ 242 minutes of walking)
  • Kona Furikake Chips (480 calories / 104 minutes of walking)
  • M&Ms Regular (420 calories/ 91 minutes of walking)
  • M&Ms Peanut (480 calories/ 104 minutes of walking)
  • Pringles (375 calories/ 81 minutes of walking)
  • Primo Popcorn (Movie Butter) (413 calories/ 89 minutes of walking)
  • Rice Noodles (spicy or mild) (351 calories/ 76 minutes of walking)
  • Snickers (440 calories/ 95 minutes of walking)
  • Taro Chips (560 calories/ 121 minutes of walking)
  • Winchester Ham Jerky (original or spicy) (400 calories/ 86 minutes of walking)
  • Salted Macadamia Nuts (550 calories/ 119 minutes of walking)
  • Pau Hana Snack Mix (420 calories/91 minutes of walking)*
  • Hummus & Pita Chips (197 calories/ 43 minutes of walking)

Snack Box

Gluten Free Box $7.00
Good Bean Roasted Chickpea Snacks (90 calories), Crackers (60 calories), Welch’s Fruit Snacks (80 calories), hummus (67 calories), turkey stick (70 calories)*, cookies (120 calories)*.
Total = 487 calories/131 minutes of walking)

New York to Hawaii
Meal:Farfalle Pasta Duo with Marinara Sauce, Creamy Bechamel Sauce, Fried Eggplant, Cherry Tomato, Parmesan Cheese, Coleslaw and Honolulu Cookie Company Shortbread Cookie
Total = 697 calories/151 minutes of walking*

Snack prior to landing:

  • Fresh Seasonal Fruits (120 calories/26 minutes of walking)*
  • Alouette Cheese (80 calories/17 minutes of walking)*
  • Pepperidge Farms Crackers (200 calories/43 minutes of walking)*
  • AlohaMac Chocolate (240 calories/52 minutes of walking)*

Hawaii to New York

Meal: Ginger Chicken with Green Peas, Carrots, Corn, Steamed White Rice, Mixed Bean Salad and Guava Cookie
Total = 687 calories/148 minutes of walking*

Snack prior to landing:

Fresh Seasonal Fruits (120 calories/26 minutes of walking)*
Alouette Cheese (80 calories/17 minutes of walking)*
Pepperidge Farms Crackers (200 calories/43 minutes of walking)*
AlohaMac Chocolate (240 calories/52 minutes of walking)*

North America to Hawaii (excluding JFK)

Brunch flights (departing before 10 a.m.)
Hot Ciabatta Sandwich with Egg Patty, Cheddar Cheese, Roasted Potato, Red & Green Bell Pepper, Fresh Seasonal Fruits and Honolulu Cookie Company Shortbread Cookie
Total = 739 calories/ 160 minutes of walking*

Lunch/Dinner flights (departing after 10 a.m.)
Farfalle Pasta Duo with Marinara Sauce, Creamy Bechamel Sauce, Fried Eggplant, Cherry Tomato, Parmesan Cheese, Coleslaw and Honolulu Cookie Company Shortbread Cookie
Total = 697 calories/ 151 minutes of walking*

Late night (redeye flights)
Pau Hana Snack Mix (150 calories/ 32 minutes of walking)

Hawaii to North America (excluding JFK)

Brunch flights (departing before 10 a.m.)
Hot Breakfast Sandwich with Egg Patty, Yellow Cheese, Zucchini on Brioche, Fresh Seasonal Fruits and Chocolate Covered Macadamia Nuts
Total = 821 calories/177 minutes of walking*

Lunch/Dinner flights (departing after 10 a.m.)

Pau Hana Snack Mix (150 calories/ 32 minutes of walking)
Ginger Chicken with Green Peas, Carrots, Corn, Steamed White Rice, Mixed Bean Salad and Guava Cookie
Total = 687 calories/148 minutes of walking*

Allegiant Air (
Cooperation in Providing Nutritional Information: Very Helpful
Health Score: * 3/4  (1 3/4 stars)
Average Calories Overall (Snack Boxes and Individual Snacks) = 395
Average Individual Snack Calories = 379
Average Snack Box Calories = 435
Comments: The media response was excellent this year and helped to clarify some of last year’s estimates. Would still appreciate a few more healthy food items on the menu – I bet they would sell.

Best Bets: For the individual snacks, the nuts might work if you share with at least one other person. The hummus snack pack is your best bet if you’re mid-flight, but the snack boxes are not great in terms of health (and not just calorie-wise). Avoid the Deli Snack Pack, and while the Wingz Kids Snack Pack is not healthy, if you’re nagged by a child into purchasing it, at least a $1 of every sale is directly donated to Make-A-Wish.

Individual Snacks
M&Ms Peanut (3.1 ounces) $3.00 (440 calories/95 minutes of walking)
Nut Medley (4 ounces) $4 (496 calories/107 minutes of walking)*
Pringles (2.36 ounces) $3.00 (375 calories/81 minutes of walking)
Gardetto’s Original Recipe (5.5 ounces) $4.00 (750 calories/162 minutes of walking)

Snack Boxes
Deli Snack Pack
Wheat Thins (230 calories), White Cheddar Cheese Spread (50 calories), Madi K’s Almonds (100 calories), Biscoff Cookies (120 calories), Slim Jim (50 calories).
Total = 550 calories/119 minutes of walking.

Hummus Snack Pack
Dipin Classic Hummus & Baked in Brooklyn Pita Chips
Total = 210 calories/45 minutes of walking.

Wingz Kids Snack Pack
Oreo 2-pack, Ritz Peanut Butter Cracker Sandwiches, Welch’s Fruit Snacks
Total = 320 calories/xx minutes of walking.**

Spirit Airlines (
Cooperation in Providing Nutritional Information: Terrible
Health Score: * (1 star)
Average Calories Overall (Individual Snacks and Snack Boxes) = 383
Average Individual Snack Calories =366
Average Snack Box Calories = 520
Comments: Paul Berry, the airline’s media spokesperson, doesn’t even respond to emails or calls. Paraphrasing Mr. Berry from previous years: passengers should bring their own food and drinks. But in my opinion, the airline has a responsibility to serve foods that are healthier. As a passenger, you don’t have too many options if you don’t bring your own food. Why not offer 3 or 4 healthy foods? The good news: the calorie count has gone down from last year to 366. The bad news is that there are few healthy options.

Best Bet: The cup of noodle soup at 290 calories is still the only choice that will feel like a real meal, but it is very high in sodium, so it is not the best bet for someone who is sodium-sensitive or has high blood pressure . All the muffins are at least 400 calories—not the best choices unless you split one (if you’re the type of person who can do that). Bringing your own food is actually the best option. The chips and salsa are the lowest calorie choice of all the snacks but probably won’t fill you up. Skip the snack box.


  • Kings Delicious Spirit Mixed Nuts $4.00 (600 calories/130 minutes of walking)
  • King Size Peanut M&Ms $3.50 (470 calorie, 24g fat, 56g carbohydrate, 9.4g protein, 47mg sodium/102 minutes of walking)
  • Nissin Cup Noodles Chicken Flavor $3.50 (290 calories, 11g fat, 42g carbohydrate, 6g protein, 1070mg sodium/63 minutes of walking)
  • Pringles Grab and Go! $2.50 (375 calories, 22.5g fat, 37.5g carbohydrate, 2.5g protein, 375mg sodium/81 minutes of walking)
  • Otis Spunkmeyer Wild Blueberry Muffin $2.50 (400 calories, 16g fat, 55g carbohydrate, 6g protein, 480mg sodium/86 minutes of walking)
  • Otis Spunkmeyer Banana Nut Muffin $2.50 (440 calories, 22g fat, 58g carbohydrate, 6g protein, 420mg sodium/95 minutes of walking)
  • Chips and salsa $4.00 (140 calories, 6g fat, 19.5g carbohydrate, 2g protein, 289mg sodium / 30 minutes of walking) *
  • Chex Mix $4.00 (210 calories, 6g fat, 36g carbohydrate, 4g protein, 370mg sodium/ 45 minutes walking)

Snack Box

Café Snack Pack $6.50
Wheat thins, cheese spread, almonds, Welch’s Fruit Snack, Oreos, and Mentos
Total = 520 calories/112 minutes of walking*

Frontier Airlines (
Cooperation in Providing Nutritional Information: Terrible and Rude
Health Score: *
Average Individual Snack Calories = 380
Comments: Two years ago the PR / Media team behaved shamefully; last year they were radio silent, and this year they were back with their typical nasty, condescending tone. Here is an abbreviated quote from their email: “Without impeding operations I cannot go pillage through a catering carts while a plane is on the ground to take photos of these items, nor as we indicated can we get access to the catering kitchen….)- feel free to state that for the most recently added items (Chewy Candy – Spree, and the trail mix) the nutritional information was unavailable.” Really, Frontier? Transparency is important, and people do care about the foods they eat. Get some healthy choices and create transparency about your foods. Also, calories and offerings are moving in the wrong direction. Calories are up over last year.

Best Bets: Perhaps the trail mix — but we had to estimate the calories and don’t know the nutrient values – share it and you’ll be safe. Also, if you’re not sodium sensitive you can grab the jerky. Bring your own food is the bottomline.

Individual Snacks (Available on flights of more than 200 miles)

  • Almond M&Ms $2.99 (480 calories/104 minutes of walking)
  • Twizzlers $2.99 (833 calories/180 minutes of walking)*
  • Chewy Spree Candy (No Price provided) (150 calories/32 minutes of walking)*
  • Chex Mix Traditional $2.99 (210 calories/45 minutes of walking)*
  • Pringles Original Potato Chips $3.00 (375 calories/48 minutes of walking)
  • Jack Links Beef Jerky $2.99 (240 calories/52 minutes of walking)*
  • Stroopwafel (No Price provided) (360 calories / 78 minutes of walking)*
  • Trail Mix (No Price provided) 3 ounces (393 calories /85 minutes of walking)*

*Estimated by Diet Detective Registered Dietitian

Bring Your Own Snacks

Even if you ate before you left home, you are still going to get hungry. We often underestimate the amount of time a trip can take. A two-hour flight could mean four or five hours of travel. Keep in mind that you can take most foods through security, but you need to check with the Transportation Security Administration (TSA) for the latest rules about carrying on food and beverages (

Here are some ideas for snacks you can bring or buy at the airport:
– Water: Buy it after the security checkpoint to take onboard. Dehydration can cause or exacerbate hunger, jet lag and fatigue.
– Cereal: Shredded Wheat or other low-calorie cereals. Look for portable choices at under 120 calories per cup. You can also look for cereal in a cup. It’s portion controlled in 1.5-ounce packs that are easy to store and easy to use.
– Fruit and salads: Stick with fruits such as apples and oranges that can withstand some rough treatment. You can even bring a banana if you put it in a container such as a banana saver ( Grapes or almost any other fruit can be carried in a plastic container. Also, fruit and salads are often sold in the airport. They’re a bit more expensive than bringing your own, but at least they’re healthy alternatives to what is served onboard.
– Energy bars: Although they tend to be high in calories and fat, they are generally better than a slice of pizza or a candy bar at the airport. Choose Larabars; they have nothing but healthy ingredients.
– Sandwiches: Pre-cut them into portion-controlled sections so you can pull them out at different times during the trip without making a mess. Chicken, turkey, cold cuts and cheese (on 100 percent whole-wheat bread) are all great options for sandwiches on the go.
– Nuts: They’re a good source of protein, and they help fend off hunger. Portion them into 1-ounce bags (about 160 calories each).
– Dried or freeze-dried fruit and vegetable snacks: Eat dried fruit in moderation: It’s high in calories.
– All Natural Fruit Roll-Ups (no sugar added)
– Whole-Wheat Crackers: Make sure to get 100 percent whole-wheat crackers such as Ak Mak (, Mary’s Gone Crackers or Dr. Kracker (
– Beef jerky: Especially if you’re a low-carb fan, but not if you’re watching your sodium.

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