Good foods to take on a hike include trail mix, nuts and seeds, fresh or dried fruit, energy bars, nut butter, whole-grain crackers, sandwiches, wraps, and other portable foods that provide useful energy without being difficult to carry. For longer hikes, pack a combination of carbohydrates, protein, and fats, and choose foods that can be stored safely for the conditions you'll encounter.
Packing food for a hike always seems simple until you actually start doing it.
You don't want to carry half the kitchen.
But you also don't want to be several hours from the trailhead wondering why you thought one tiny snack bar would be enough.
Then there's the practical side.
Will your banana survive inside the backpack?
Does your sandwich need to stay cold?
Will you actually want another sweet energy bar after eating two already?
I've found it much more useful to think about hiking food in terms of energy, portability, variety, and food safety rather than searching for one perfect trail snack.
The Short Answer
Some good foods to take hiking include:
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Trail mix
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Nuts and seeds
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Dried fruit
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Fresh fruit
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Energy or snack bars
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Nut or seed butter
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Whole-grain crackers
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Pretzels
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Sandwiches
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Wraps
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Cheese when it can be stored safely
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Jerky or another suitable protein-rich snack
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Simple homemade snacks
For a short hike, you may only need a snack or two.
For a longer day hike, I prefer a mixture of easy-to-eat snacks and something more substantial, such as a sandwich or wrap.
And whatever food you choose, remember to plan your water as carefully as your snacks.
1. Trail Mix Is One of the Easiest Hiking Foods
There's a reason trail mix appears on almost every hiking food list.
It's extremely practical.
A basic homemade trail mix might contain:
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Almonds
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Cashews
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Walnuts
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Peanuts
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Pumpkin seeds
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Raisins
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Dried cranberries
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Dried apricots
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A little chocolate if you like
The combination can provide carbohydrates, fats, and some protein in a relatively compact package.
It's also easy to customize.
You don't have to buy a premade mixture containing three ingredients you love and four you spend the entire hike avoiding.
Make your own.
Put in foods you actually enjoy.
Then portion it into a small reusable container or bag.
2. Nuts and Seeds Are Compact and Convenient
Nuts and seeds are particularly useful when backpack space matters.
They pack a substantial amount of energy into a relatively small amount of food.
Good options include:
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Almonds
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Walnuts
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Cashews
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Pistachios
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Peanuts
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Pumpkin seeds
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Sunflower seeds
They also provide fats, protein, and various nutrients depending on the type.
I usually wouldn't rely entirely on nuts for a long hike, though.
Pairing them with carbohydrate-containing foods such as fruit, dried fruit, crackers, or bread gives you more variety.
That combination can also be much more satisfying than repeatedly reaching into a bag of almonds for six hours.
3. Dried Fruit Is Excellent for the Trail
Dried fruit is another classic hiking food because it's portable and compact.
Options include:
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Raisins
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Dates
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Dried apricots
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Dried figs
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Dried mango
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Dried cranberries
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Dried apple
Because much of the water has been removed, dried fruit takes up less space than the equivalent amount of fresh fruit.
It also provides carbohydrates, including naturally occurring sugars, making it an easy food to eat when you're active.
Pair dried fruit with nuts or seeds and you've created one of the simplest hiking snacks possible.
Just remember that dried fruit is concentrated compared with fresh fruit, so a relatively small portion can contain considerably more fruit than it appears to.
4. Fresh Fruit Works Well for Shorter Hikes
You don't have to turn every hiking snack into specialized outdoor food.
Sometimes an apple is enough.
Fresh fruit options can include:
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Apples
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Bananas
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Oranges
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Grapes
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Firm pears
Fresh fruit provides carbohydrates, fluid, and a variety of nutrients.
The main problem is transportation.
Apples are fairly resilient.
Bananas are considerably more adventurous.
Put a ripe banana underneath your water bottle and you may arrive at snack time carrying something closer to banana purée.
Pack softer fruit somewhere protected and eat it relatively early in the hike.
For short walks and day hikes, fresh fruit can be one of the easiest foods to bring.
5. Energy Bars Are Convenient but Not Essential
Energy bars are almost designed for backpacks.
They're compact.
They're individually wrapped.
They don't require preparation.
And you can eat one without stopping for a full meal.
That makes them useful.
But you don't necessarily need a specialized sports bar every time you go hiking.
When choosing a bar, you can look at factors such as:
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Carbohydrates
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Protein
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Fat
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Fiber
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Added sugars
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Sodium
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Ingredients
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Portion size
More importantly, choose one you actually like.
The middle of a hike isn't the ideal place to discover that your expensive high-performance bar has the flavor and texture of sweetened building material.
Try new hiking foods before relying on them during a long trip.
6. Nut Butter Is an Easy Energy-Dense Option
Peanut butter and other nut or seed butters can be very useful hiking foods.
Portable packets are particularly convenient, although a securely packed reusable container can also work.
You can pair nut or seed butter with:
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Crackers
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Bread
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Apples
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Bananas
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Wraps
A simple peanut butter sandwich can also make an excellent trail lunch.
It's easy to prepare, relatively compact, and more substantial than a small snack.
If you have a nut allergy, of course, choose an appropriate alternative that's safe for you.
7. Sandwiches and Wraps Are Great for Longer Hikes
If I'm going to be hiking for most of the day, I want something that feels like lunch.
That's where sandwiches and wraps become useful.
Possible fillings might include:
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Nut or seed butter
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Hummus and vegetables
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Cheese
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Eggs
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Suitable meat or other protein sources
The important consideration is food safety.
Perishable ingredients may need to remain cold, particularly during warm weather or if they'll spend many hours in your backpack.
An insulated container or ice pack may be appropriate for certain foods.
If maintaining a safe temperature isn't practical, choose more shelf-stable alternatives.
A mountain doesn't suspend the ordinary rules of food storage.
8. Crackers and Pretzels Add a Savory Option
There's something I always notice on longer hikes.
At the beginning, sweet snacks sound wonderful.
A few hours later, I want something salty.
That's why I like including at least one savory food.
Crackers and pretzels are simple possibilities.
Whole-grain crackers can also be paired with:
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Nut butter
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Cheese when stored safely
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Other suitable spreads
The only problem with crackers is that backpacks aren't particularly respectful of their structural integrity.
Pack them somewhere protected unless you're happy eating cracker crumbs.
9. Cheese and Jerky Can Add Protein and Variety
Depending on your dietary preferences and storage conditions, cheese and jerky can provide a savory alternative to fruit and bars.
Jerky is compact and portable, although products can vary substantially in sodium and ingredients.
Cheese can work well too, but storage requirements depend on the type of cheese, temperature, and length of time you're carrying it.
Don't assume every cheese is safe to leave in a warm backpack all day.
For hikes where refrigeration is necessary but impractical, choose foods that are more appropriate for the conditions.
Food safety should always come before convenience.
10. Homemade Hiking Snacks Can Work Just as Well
You don't need to buy everything from the outdoor-food section.
Homemade snacks can be simple and inexpensive.
Ideas include:
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Homemade trail mix
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Oat-based snack bites
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Homemade granola bars
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Peanut butter sandwiches
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Simple wraps
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Roasted nuts
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Homemade muffins suitable for transport
The advantage is control.
You decide what goes into the food.
You can adjust flavors, ingredients, portion sizes, and sweetness according to your preferences.
Just think about durability.
A snack that works beautifully at the kitchen table may not look quite as beautiful after four hours inside a warm backpack.
What Should I Eat on a Short Hike?
For a short hike, you may not need much food at all.
If you've eaten beforehand and you're only walking for an hour or two, something simple might be enough.
For example:
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An apple
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A banana
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A small bag of trail mix
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A snack bar
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Nuts and dried fruit
Your individual needs will depend on the length and intensity of the hike, your normal eating pattern, the weather, and other factors.
I still like carrying a small extra snack, particularly when a route is unfamiliar.
Hikes don't always take exactly as long as the map suggests.
What Should I Eat on a Full-Day Hike?
For a full day, I'd bring more variety.
A simple combination might look like:
Trail mix + fruit + a snack bar + a sandwich or wrap + an extra emergency snack.
That gives you small foods to eat while taking breaks and something more substantial around lunchtime.
For longer or more demanding hikes, the amount of food you'll need increases.
Pack according to:
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Hiking duration
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Distance
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Elevation gain
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Intensity
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Weather
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Your body and appetite
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Remoteness of the route
Don't copy someone else's exact food quantity and assume it will automatically be right for you.
Should Hiking Food Be High in Carbohydrates or Protein?
You don't necessarily have to choose one.
Carbohydrates are an important source of energy during physical activity, which is one reason foods such as fruit, dried fruit, bread, crackers, and bars are common hiking choices.
Protein and fats can also contribute to a balanced and satisfying day's food.
Instead of trying to make every snack nutritionally identical, think about your food as a whole.
For example:
Dried fruit provides convenient carbohydrates.
Nuts contribute fats and protein.
A sandwich provides a more substantial combination.
The result is variety, which becomes increasingly valuable the longer you're on the trail.
What Food Should You Avoid Taking Hiking?
I'd be cautious with food that's:
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Highly perishable without appropriate cooling
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Extremely messy
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Easy to crush or leak
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Difficult to eat on the trail
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Excessively bulky for the amount of food it provides
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Something you've never eaten before and aren't sure you'll tolerate
That doesn't mean there's a universal list of forbidden hiking foods.
If you can store and transport something safely, it may work perfectly well.
The question is whether it's practical for your particular hike.
A picnic lunch carried for 30 minutes is very different from food sitting in a backpack during an eight-hour summer hike.
Don't Forget Water
Food gets a lot of attention because choosing snacks is fun.
Water is more important to plan carefully.
How much you need depends on factors such as:
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Hiking duration
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Temperature
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Humidity
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Elevation
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Intensity
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Your individual needs
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Availability of reliable water sources
For longer routes, research water availability before leaving.
If you plan to use natural water sources, bring an appropriate treatment method and know how to use it.
Don't assume that clear-looking stream water is automatically safe to drink.
And don't replace water entirely with coffee, energy drinks, or other beverages simply because you're carrying them.
A Quick Aside About Bringing Extra Food
For longer or more remote hikes, I like the idea of carrying a little more food than you expect to eat.
Not kilograms of unnecessary supplies.
Just some margin.
Your hike might take longer than planned.
Weather could slow you down.
Someone could become tired.
You could make a navigation mistake.
That extra bar or portion of trail mix may stay untouched in your backpack.
That's fine.
If something delays you, you'll be glad it's there.
The amount of emergency food that's appropriate depends on the route, conditions, duration, and remoteness of your hike.
My Personal Takeaway
The best food to take hiking is portable, practical, enjoyable, and appropriate for the amount of energy you'll use.
For most day hikes, I like the simplicity of combining:
Trail mix or nuts + fruit or dried fruit + a bar or crackers + a sandwich or wrap for longer outings.
That gives you different textures, flavors, and sources of carbohydrates, protein, and fats rather than relying on one type of snack all day.
Pack more for long, strenuous, or remote hikes.
Store perishable foods safely.
Bring enough water.
And test unfamiliar foods before an important trip.
You don't need fancy "hiking food" to eat well on the trail.
Sometimes a peanut butter sandwich, an apple, and a bag of trail mix are exactly what you need.
Especially when you've been walking uphill for the last two hours.