Whether you’re managing a medical diagnosis or exploring a lifestyle change, the idea of going all-in on a gluten-free diet can be overwhelming, especially if you’re not sure if it’s right for you. This beginner’s guide to gluten-free explores everything you need to know about gluten: what it is, who needs to avoid it, the best foods to eat, and some simple tips to get started.

What is gluten?

Gluten is a general name for a group of proteins, specifically prolamin and glutenin, found in certain grains ⁽¹⁾. These proteins act as a “glue” when mixed with water and provide strength, structure, and elasticity in foods. For example, gluten gives elasticity to dough, allowing bread to rise, and structure to baked goods, to hold them together.

What foods contain gluten?

Gluten proteins are naturally found in wheat, barley, rye, and triticale, and all of the homemade and processed foods, beverages, and products made from them. Common gluten-containing foods include:

• Breads: Sandwich loaf, bagels, baguettes, tortillas, etc.
• Pasta: Spaghetti, penne, macaroni, etc.
• Baked Goods: Muffins, cookies, cakes, etc.
• Cereals: Wheaties, Special K, Corn Flakes, etc.
• Snacks: Crackers, granola bars, pretzels, etc.
• Sauces: Soy sauce, Teriyaki sauce, BBQ sauce, gravy, etc.
• Soups: Noodle soups, cream-based soups, or any soup that uses wheat flour as a thickener
• Processed Meats: Sausages, hot dogs, imitation crab, etc.

Moreover, naturally gluten-free foods can become cross-contaminated with gluten during farming, processing, or cooking (e.g., cutting board, toaster, etc.). Items can also become contaminated during consumption when utensils used on gluten-containing food are double-dipped (e.g., butter, jam, peanut butter, etc.).

Who should eat a gluten-free diet?

While gluten is completely safe to consume for the majority of the population, certain individuals must avoid it completely and follow a gluten-free diet for health problems and/or medical conditions. These include ⁽²⁾:

• Celiac Disease: A chronic immune-mediated intestinal disease in genetically predisposed individuals that is induced by exposure to dietary gluten proteins.
• Wheat Allergy: An IgE-mediated immune response that occurs within minutes to hours of wheat gluten ingestion.
• Non-Celiac Gluten Sensitivity: A spectrum of symptoms in which ingestion of gluten proteins produces intestinal and other symptoms similar to those seen in celiac disease. Also known as gluten intolerance.
• Dermatitis Herpetiformis: Celiac disease of the skin.
• Gluten Ataxia: An autoimmune disorder that causes unsteadiness or uncoordination with or without small intestinal inflammation.

List of Gluten-Free Grains

Here is a list of naturally gluten-free grains you can safely include in a gluten-free diet.

Oats

While oats are inherently gluten-free, they often become contaminated during processing, as they are often harvested and processed in factories that process other grains. For this reason, when purchasing oats, be sure to opt for certified gluten-free oats.

Rice

All varieties of rice, including white, brown, jasmine, basmati, sushi, and wild, are gluten-free. While all plain, raw rice is safe to use and cook with, some prepared, flavored, or boxed rice and rice pilaf contain gluten.

Quinoa

While technically a seed, quinoa is often considered a gluten-free grain. It’s also a good source of vegetarian protein, and cooked quinoa works well as a substitute for couscous or breadcrumbs in meatballs.

Corn

Like oats, corn is inherently gluten-free; however, corn products can become contaminated during harvesting and processing. While corn on the cob and frozen corn is generally safe, opt for certified gluten-free options when purchasing items such as tortillas, meals, crackers, and chips.

Buckwheat

Despite its name, buckwheat is not a form of wheat; rather, it’s an ancient grain and pseudocereal similar to quinoa. It’s a good source of fiber, and buckwheat groats are a good alternative to oats in porridge, and soba noodles, traditional Japanese noodles made from buckwheat, are a good substitute for wheat-based noodles and pasta.

Millet

Millet is a small gluten-free grain with a nutty flavor and fluffy and/or creamy texture when cooked. It works well as a substitute for couscous or cooked into a porridge; it’s also commonly used in gluten-free granola.

Amaranth

Amaranth is another ancient gluten-free grain, commonly used to make hot cereal and polenta. The kernels can also be popped like popcorn for a savory snack.

Teff

In addition to being gluten-free, teff is one of the highest protein grains, making it a great source of plant-based protein. It can be cooked whole like rice or ground into flour for baking.

Sorghum

Sorghum, also known as milo, is a gluten-free grain with a hearty and chewy texture similar to wheat berries. Sorghum can be popped like popcorn, cooked into porridge, or ground into flour for baked foods.

FAQs

Tips for Following a Gluten-Free Diet:

New to a gluten-free diet? Here are 5 simple tips to help get you started.

1. Focus on Whole Foods: With the exception of wheat, barley, rye, and triticale, most whole foods are naturally gluten-free. Prioritizing fruits, vegetables, nuts, seeds, beans, lentils, milk, poultry, seafood, and meat can help make eating gluten-free much easier.
2. Read Labels: Food manufacturers must list major food allergens, including gluten, on food labels. When buying prepared foods, refer to the label and ingredients list to determine if the item contains gluten.
3. Cook Your Meals: Preparing your meals at home allows for more control so you can ensure what you’re eating is free of gluten. Cooking gluten-free recipes is one of the best ways to eat a gluten-free diet.
4. Prevent Cross-Contamination: Thoroughly clean all kitchen utensils and cooking surfaces and use dedicated, separate kitchen items that cannot be cleaned (i.e., cutting board, toaster, etc.) for gluten-free foods. Avoid “double dipping” with shared foods (i.e., butter, peanut butter, jam, etc.) or use dedicated gluten-free ones.
5. Work with a Registered dietitian: It is best to work with a registered dietitian who specializes in gluten-free diets to ensure you are set up for success.

Examples of Gluten-Free Swaps

In addition to the tips above, here are some simple swaps you can use to replace wheat-based foods with delicious and safe gluten-free alternatives.

• Swap regular pasta for chickpea pasta or rice noodles.
• Swap wheat flour for cornstarch to thicken sauces and soups.
• Swap flour tortillas for corn tortillas.
• Swap couscous for quinoa or millet.
• Swap soy sauce for gluten-free soy sauce, tamari, or coconut aminos.
• Swap breadcrumbs for almond meal.
• Swap croutons for nuts.
• Swap crackers for rice cakes.

Condiments are a great way to add flavor to meals without much effort, yet not all condiments are created equal. Here is a list of healthy condiments you can include in your diet without forgoing your health or weight loss goals.

What makes a condiment healthy?

Condiments are seasonings, sauces, garnishes, or toppings that are added to food after preparation to add or enhance flavor ⁽¹⁾. Healthy condiments are those that add flavor without adding excessive calories, sodium, or refined sugars, while, ideally, providing additional micronutrients (vitamins and minerals).

Like all healthy foods, healthy condiments are also primarily made of whole foods. Although all condiments qualify as processed foods, those that are minimally processed are much healthier than those that are ultra-processed. In general, the key features of a healthy condiment are:

• Made of whole foods
• Low in calories
• Low in added sugar
• Moderate amount of saturated fat
• Moderate amount of sodium

List of Healthy Condiments

Here is a list of healthy condiments, ranked by ingredient quality and nutritional value, that you can use to support your overall health and weight loss goals.

1. Mustard

Mustard is one of the healthiest condiments. Made with ground mustard seeds, vinegar, water, and salt, it is made solely of whole foods and contains very few calories. Certain prepared yellow mustards also contain turmeric – a bright yellow spice known for its anti-inflammatory properties ⁽²⁾. A 1-teaspoon serving of mustard contains 4 calories ⁽³⁾.

2. Balsamic Vinegar

Balsamic vinegar is another healthy condiment that is low in calories, free of fat, and free of added sugars. It is made of grape must – the freshly pressed juice, skins, seeds, and stems of whole grapes – which is a good source of antioxidants, as it’s packed with plant compounds like polyphenols, flavonoids, and resveratrol ⁽⁴⁾. Balsamic vinegar can be used on its own or in marinades, dressings, sauces, and dips, as can other vinegars such as apple cider vinegar and distilled vinegar. A 1-tablespoon serving of balsamic vinegar contains 14 calories ⁽⁵⁾.

3. Salsa

Salsa comes in many colors and flavors, yet all are considered healthy condiments. Typically made of tomatoes, onions, garlic, peppers, and cilantro, salsa is low in calories and offers numerous health benefits, including antioxidants, hydration, and vitamin C. Whether you make homemade salsa or buy prepared versions, it’s a great way to add flavor to meat, eggs, or veggies. A 2-tablespoon serving of salsa contains 12 calories ⁽⁶⁾.

4. Sauerkraut

Sauerkraut is a highly nutritious, traditional fermented food made from finely shredded cabbage and salt. Packed with probiotics, it improves digestion, supports immune health, and reduces inflammation ⁽⁷⁾. Kimchi – a traditional Korean dish made from fermented napa cabbage – is another excellent probiotic-rich choice. Both sauerkraut and kimchi are healthy condiments that pair well with sausages, meats, stews, and sandwiches. A 1/4-cup serving of sauerkraut contains 7 calories ⁽⁸⁾.

5. Hot Sauce

If you like heat, hot sauce is a great healthy condiment you can add to meals. While there are a wide variety, hot sauce is generally made of chili peppers, vinegar, salt, and water, making it low in calories, low in fat, and free of added sugars. Not to mention, chili peppers contain a compound called capsaicin, which may support weight loss by boosting metabolism ⁽⁹⁾. A 1-teaspoon serving of hot sauce contains 6 calories ⁽¹⁰⁾.

6. Soy Sauce

Soy sauce is a traditional Asian condiment that has been around for thousands of years and is made of soybeans, wheat, salt, water, and koji – a specialized mold culture used to jumpstart fermentation. It is low in calories, free of fat and free of added sugars, and contains several strong antioxidants ⁽¹¹⁾. That said, while it can most certainly be included in a healthy diet, it should be used in moderate amounts as it is high in sodium. A 1-tablespoon serving of soy sauce contains 9 calories ⁽¹²⁾.

7. Greek Yogurt

Yogurt is not always thought of as a condiment, but plain Greek yogurt works well as a dressing, sauce, or dip such as tzatziki. It’s also a great swap for higher-calorie condiments, such as mayonnaise and sour cream on baked potatoes, as it provides a similar texture and flavor with less fat and more protein, and is particularly helpful when in a calorie deficit. A 2-tablespoon serving of plain, whole milk Greek yogurt contains 29 calories ⁽¹³⁾.

8. Guacamole

Guacamole is made of ripe avocados, fresh lime juice, and salt, making it a healthy whole-food-based condiment that can be used as a spread, dip, or topping. Avocados also offer numerous health benefits, including being a good source of healthy fats, fiber, vitamin K, vitamin E, and potassium. A 2-tablespoon serving of guacamole contains 46 calories ⁽¹⁴⁾.

9. Hummus

Hummus is a spread made of chickpeas, tahini (sesame paste), lemon juice, and garlic. It’s high in plant-based protein, fiber, and healthy unsaturated fats, making it another healthy condiment. While some store-bought versions contain extra salt and/or vegetable oils, it’s easy to find high-quality versions, or you can make homemade hummus. A 2-tablespoon serving of hummus contains 82 calories ⁽¹⁵⁾.

10. Olive Oil

Olive oil is one of the best cooking oils, making it one of the healthiest condiments. It is made by extracting oil by pressing whole olives and is rich in heart-healthy monounsaturated fats and antioxidants and has anti-inflammatory properties ⁽¹⁶⁾. That said, olive oil is one of the most calorie-dense foods, so portion control is vital. A 1-tablespoon serving of olive oil contains 119 calories ⁽¹⁷⁾.

11. Pesto

Traditional pesto is made of olive oil, pine nuts, basil, garlic, and parmesan cheese. While it is calorie-dense, it’s low in sugar, rich in healthy fats, and a good source of zinc and antioxidants. It can be used as a sauce, spread, salad dressing, or topping for pasta, sandwiches, or salads. A 2-tablespoon serving of pesto contains 125 calories ⁽¹⁸⁾.

12. Tahini

Not only is tahini an ingredient in hummus, but it’s a creamy sauce that can be used as a condiment on its own. Made by grinding sesame seeds into a paste, it’s a good source of vegetarian protein and essential minerals including zinc, iron, phosphorus, and copper. It works well as a spread in wraps or pitas, drizzled over roasted veggies, or as a dressing to grain bowls. A 2-tablespoon serving of tahini contains 178 calories ⁽¹⁹⁾.

Condiment	Calories	Added Sugar	Saturated Fat	Sodium
Mustard	Low	Low	Low	Moderate
Balsamic Vinegar	Low	Low	Low	Low
Salsa	Low	Low	Low	Moderate
Sauerkraut	Low	Low	Low	High
Hot Sauce	Low	Low	Low	High
Soy Sauce	Low	Low	Low	High
Greek Yogurt	Moderate	Low	Moderate	Low
Guacamole	Moderate	Low	Low	Moderate
Hummus	Moderate	Low	Low	Moderate
Olive Oil	High	Low	Low	Low
Pesto	High	Low	Moderate	Moderate
Tahini	High	Low	Low	Low

All nutrition data is based on FoodData Central.

Tips for Buying Healthy Condiments

Here are 3 simple tips to ensure you’re opting for healthier store-bought condiments.

• Read the Ingredients: Look at the ingredients by reading the label and look for versions made primarily of whole foods.
• Look for “No Added Sugar” Options: The Dietary Guidelines for Americans recommend that added sugars should make up no more than 10% of total calorie intake, and ideally no more than 5% ⁽²⁰⁾.
• Look for “Low Sodium” Options: The American Heart Association recommends a sodium intake of no more than 2,300 mg a day and an optimal goal of no more than 1,500 mg a day for most adults ⁽²¹⁾.

Probiotics are living microorganisms that make up a healthy gut microbiome and support overall health. Here is a complete guide to probiotics: what they are, their health benefits, and the best sources.

What are probiotics?

Probiotics are living microorganisms that consist mainly of bacteria, but also include yeast ^{(1, 2)}. They primarily live in the body as part of the gut microbiome – a natural and complex ecosystem of microorganisms in your digestive tract – but also live in the skin, lungs, vagina, and urinary tract. While not all bacteria are beneficial (i.e., germs), good bacteria in the form of probiotics help restore the natural balance of microorganisms and support overall health.

Probiotics are identified based on their genus, species, and strain ⁽³⁾. For example, Lactobacillus (genus) rhamnosus (species) GG (strain). Common forms of probiotics include Bifidobacterium, Saccharomyces, Streptococcus, Enterococcus, Escherichia, and Bacillus, and the family Lactobacillaceae.

Probiotics are naturally present in fermented foods and also available as dietary supplements, which have been shown to offer several health benefits.

Health Benefits of Probiotics

Probiotics remain the focus of a great deal of scientific research, and the strongest evidence to date for probiotics is in the realm of digestive health. Probiotics have been shown to ⁽⁴⁾:

• prevent antibiotic-associated diarrhea
• increase H. pylori eradication rates
• reduce the risk and duration of acute gastroenteritis
• improve the symptoms of irritable bowel syndrome

Moreover, although research is ongoing and inconclusive, probiotics may also offer health benefits for immune function, cholesterol, oral health, mental health, obesity, and skin conditions (i.e., atopic dermatitis) ^{(4, 5)}.

Sources of Probiotics

Probiotics are naturally found in fermented foods and can be found in the form of probiotic supplements. The most common probiotic-rich foods include:

• Yogurt (with live and active cultures)
• Kefir
• Sauerkraut
• Tempeh
• Kimchi
• Pickles (fermented)
• Buttermilk
• Miso
• Kombucha
• Cheese (some)
• Natto
• Fermented veggies

In addition to probiotics, prebiotics are a form of non-digestible fibers that help to stimulate the growth or activity of probiotics in the body. Consuming prebiotic foods, such as onions, garlic, leeks, and oats, along with probiotic foods, can help to further increase the population of beneficial microorganisms in your gut.

Probiotic supplements are available in several forms, including:

• Capsules
• Tablets
• Chews
• Powders
• Drops
• Lozenges
• Liquids

Probiotic supplements contain a single microbial strain or multiple strains combined, and dosages are usually reported as colony-forming units (CFUs). While the optimal dosage depends on the specific type of probiotic and the treatment goal, a range of 1 billion to 10 billion CFUs daily is typical ⁽⁴⁾.

Side Effects of Probiotics

Probiotics are generally well tolerated, and there are currently no recommendations for or against their use by healthy people. However, for some individuals, reported side effects include increased gas, bloating, diarrhea, and abdominal pain ⁽⁵⁾.

In rare cases and in individuals with a weakened immune system or critical illness, published clinical trials have shown that supplementation with probiotics can lead to severe side effects, including fungal and bacterial infections ⁽⁵⁾.

Should you take probiotic supplements?

For most healthy individuals, probiotic supplements are not necessary. Consuming a balanced, whole-food-rich diet with adequate high-fiber foods and fermented foods can support a healthy gut microbiome.

For certain individuals with various health conditions, probiotic supplements may be beneficial. However, it’s important to note that different probiotic strains offer distinct, highly specific health benefits and, therefore, it’s best to work with a healthcare professional or registered dietitian to determine the best type for your goals.

FAQs

Vitamin A is an essential micronutrient that plays many vital roles in the human body. It is naturally present in animal products, plant foods, and certain supplements. Here is a list of foods high in vitamin A that you can add to your diet today.

What is vitamin A?

Vitamin A is a fat-soluble vitamin and an essential micronutrient. The human body cannot produce vitamin A and, therefore, it must be obtained through food. Vitamin A is naturally present in certain animal and plant foods, added to others, and also available as a dietary supplement.

There are two forms of vitamin A: preformed vitamin A, also known as retinoids, and provitamin A, also known as carotenoids ⁽¹⁾.

• Preformed vitamin A (retinoids) is the active form of vitamin A and the form that the body can use immediately. It is readily absorbed and is found in animal foods, such as oily fish, organ meats, dairy products, and eggs.
• Provitamin A (carotenoids) is the precursor form of vitamin A. The body must convert it into active retinol before it can be utilized, and some forms act as antioxidants, namely beta-carotene. It is found in plant foods, such as orange and yellow vegetables, green leafy vegetables, and in dietary supplements as retinyl acetate or retinyl palmitate (preformed vitamin A), beta-carotene (provitamin A), or a combination of preformed and provitamin A.

Health Benefits of Vitamin A

Vitamin A plays a vital role in immune system function, growth and development, and reproduction ^{(2, 3, 4)}. It is also critical for maintaining healthy vision and for the formation and maintenance of the heart, lungs, and other organs.

While vitamin A deficiency is rare in the US and Canada, it is common in many developing countries, particularly in young children. Symptoms of vitamin A deficiency include night vision problems, dry skin, hair loss, anemia, and an increased risk of respiratory diseases and infections ⁽²⁾.

How much vitamin A do you need?

The current Recommended Dietary Allowance (RDA) for vitamin A varies by age and life stage ⁽⁵⁾:

• Birth to 6 months: 400 mcg RAE/day
• Infants 7-12 months: 500 mcg RAE/day
• Children 1-3 years: 300 mcg RAE/day
• Children 4-8 years: 400 mcg RAE/day
• Children 9–13 years: 600 mcg RAE/day
• Boys 14-18 years: 900 mcg RAE/day
• Girls 14-18 years: 700 mcg RAE/day
• Men 19+ years: 900 mcg RAE/day
• Women 19+ years: 700 mcg RAE/day
• Pregnant Teens: 750 mcg RAE/day
• Pregnant Women: 770 mcg RAE/day
• Breastfeeding Teens: 1,200 mcg RAE/day
• Breastfeeding Women: 1,300 mcg RAE/day

Can you take too much vitamin A?

Yes, high intakes of some forms of vitamin A can be harmful. The tolerable upper intake level (UL) of vitamin A is 3,000 mcg for adults, 2,800 mcg for teens, and ranges from 600-900 mcg for infants and children ⁽⁵⁾.

While the risk of consuming too much vitamin A from food is unlikely, it is possible to get too much preformed vitamin A from supplements or medications. Excessive vitamin A intake can cause headache, blurred vision, nausea, dizziness, muscle aches, and problems with coordination.

Are any foods fortified with vitamin A?

Yes, some processed foods are fortified with vitamin A. In the US and Canada, many breakfast cereals, juices, low-fat dairy products, and dairy alternatives, such as soy milk, are fortified with retinol (preformed vitamin A).

List of Foods High in Vitamin A

Here is a list of foods rich in vitamin A.

1. Liver

Liver is one of the best sources of vitamin A, specifically preformed vitamin A. It contains well over your daily requirement in a single serving, and is also a good source of iron, vitamin B12, copper, zinc, and selenium. While all forms of liver contain vitamin A, beef liver is the most concentrated source, and pâté, the spreadable paste made of ground liver, is also a good source. A 3-ounce serving of beef liver contains 4,227 mcg of vitamin A ⁽⁶⁾.

2. Tuna

Tuna is another animal food rich in preformed vitamin A; however, the exact amount varies by tuna type. Fresh fillets of bluefin tuna have a very high concentration, yielding over 80% of the daily value, while canned tuna, such as Yellowfin, Skipjack, and Albacore, yields about 1% to 10% of the daily value (7). Tuna is also a very lean source of protein, making it one of the best high-protein, low-calorie foods. A 3-ounce serving of bluefin tuna contains 557 mcg of vitamin A ⁽⁸⁾.

3. Mackerel

Mackerel is one of the most nutrient-rich foods, as it’s a great source of protein, vitamin D, vitamin B12, magnesium, selenium, and omega-3 fatty acids. These small but mighty fish can be prepared in many ways, as fresh mackerel can be grilled, pan-fried, or smoked, while canned mackerel can be used in salads or spreads. A 3-ounce serving of mackerel contains 281 mcg of vitamin A ⁽⁹⁾.

4. Eggs

Eggs are another food rich in vitamin A. Like other animal products, eggs contain preformed vitamin A, which is found strictly in the yolk. Egg whites contain virtually no vitamin A. A serving of 2 large eggs contains 181 mcg of vitamin A ⁽¹⁰⁾.

5. Butter

Butter is a good natural source of vitamin A. Because vitamin A requires fat to be absorbed, the natural milk fats in butter make it an ideal delivery system for the body. While often demonized, the saturated nature of butter also makes it one of the best cooking fats and a good source of other fat-soluble vitamins D, E, and K2. A 1-tablespoon serving of butter contains 97 mcg of vitamin A ⁽¹¹⁾.

6. Cheese

Full-fat and hard cheeses retain a significant amount of the milk’s original fat, making them excellent sources of vitamin A. Although the concentration of vitamin A content varies by cheese type and serving size, ricotta cheese, cheddar cheese, and Roquefort cheese (blue cheese) contain 10%-30% of the daily value. A 1/4-cup serving of ricotta cheese contains 82 mcg of vitamin A ⁽¹²⁾.

7. Carrots

Carrots are the best source of provitamin A, primarily in the form of beta-carotene. It’s best to consume carrots with a source of healthy fat, such as olive oil, butter, or ghee, to increase absorption. Carrots can be consumed raw, steamed, boiled, roasted, or juiced for maximum concentration. A 1-cup serving of carrots contains 1,069 mcg of vitamin A ⁽¹³⁾.

8. Sweet Potato

Sweet potatoes are another root vegetable rich in vitamin A. Unlike white potatoes, sweet potatoes have a bright orange pigment, which comes from beta-carotene and acts as an antioxidant. A 1-cup serving of sweet potato contains 943 mcg of vitamin A ⁽¹⁴⁾.

9. Butternut Squash

The vibrant orange flesh of butternut squash makes it a good source of beta-carotene and provitamin A. While most orange winter squash are rich in vitamin A, including varieties such as hubbard, kabocha, and acorn, summer squash with pale-fleshed varieties, like zucchini and yellow crookneck, are far less concentrated. Squash is also an excellent source of dietary fiber and potassium. A 1-cup serving of butternut squash contains 745 mcg of vitamin A ⁽¹⁵⁾.

10. Pumpkin

As a form of squash, pumpkin is also a good source of vitamin A. It’s also a great source of complex carbohydrates, fiber, magnesium, and potassium. Edible pumpkin can be roasted, steamed, or boiled and enjoyed as a side dish, added to casseroles, or blended into soup. If opting for canned versions, be sure to read the label carefully to ensure you’re choosing pumpkin puree and not pumpkin pie filling, which has added sugar and spices. A 1-cup serving of pumpkin contains 494 mcg of vitamin A ⁽¹⁶⁾.

11. Cantaloupe

Cantaloupe is the fruit highest in vitamin A, as its yellow-orange flesh makes it a good source of beta carotene. It’s also one of the most hydrating foods, with a water content of approximately 90%. A 1-cup serving of cantaloupe contains 371 mcg of vitamin A ⁽¹⁷⁾.

12. Red Peppers

Red bell peppers are the peppers highest in vitamin A. They also happen to be the best source of vitamin C and a good source of vitamin E. They can be eaten as a snack with hummus, in a salad with dressing, or in a stir fry with some oil to add fat and make their vitamin A more absorbable. A 1-medium serving of sweet red pepper contains 187 mcg of vitamin A ⁽¹⁸⁾.

Ranking of Foods High in Vitamin A

Here is a ranking of the best sources of vitamin A per recommended serving size.

Source	Serving Size	Vitamin A per Serving
Foods High in Preformed Vitamin A
Liver, beef	3 ounces	4,227 mcg
Tuna, steak	3 ounces	557 mcg
Pâté, chicken liver	1 ounce	281 mcg
Mackerel, king	3 ounces	185 mcg
Eggs	2 eggs	181 mcg
Butter	1 tablespoon	97 mcg
Cheese, ricotta	1/4 cup	82 mcg
Cheese, goat, soft	1 ounce	82 mcg
Yogurt, whole milk	3/4 cup	82 mcg
Milk, whole	1 cup	80 mcg
Clams	3 ounces	77 mcg
Trout	3 ounces	71 mcg
Oysters	3 ounces	69 mcg
Cheese, parmesan	1 ounce	59 mcg
Salmon	3 ounces	37 mcg
Herring	3 ounces	26 mcg
Foods High in Provitamin A
Carrots	1 cup	1,068 mcg
Sweet potatoes	1 cup	943 mcg
Butternut squash	1 cup	745 mcg
Pumpkin	1 cup	494 mcg
Cantaloupe	1 cup	371 mcg
Red peppers, sweet	1 medium	187 mcg
Apricots	1 cup	149 mcg
Grapefruit	1 cup	134 mcg
Swiss chard	1 cup	110 mcg
Spinach	1 cup	85 mcg
Mango	1 cup	76 mcg
Kale	1 cup	43 mcg
Pistachio	1 ounce	7 mcg
Broccoli	1 cup	6 mcg

All nutrition data is based on FoodData Central.

Do you need a vitamin A supplement?

Vitamin A is available in stand-alone supplements and most multivitamins, and can be beneficial for certain individuals to ensure they are getting enough vitamin A. It is best to work with a healthcare provider or registered dietitian to determine if a vitamin A supplement is best for you.

FAQs

Whether you’re heading to the beach, to the mountains, or to visit family for a long weekend, snacks are essential to a good road trip. However, opting for greasy fast food and sugary gas station treats can leave you feeling tired and sluggish. So here is a list of healthy road trip snacks you can pack for your next adventure.

Hitting the open road brings a sense of joy and adventure, but if you’re not prepared, you can find yourself at the gas station, grabbing not-so-healthy snacks, or pulling into the drive-thru ordering a burger and fries. Fortunately, doing a little meal prep before you leave the house can help save money and support your calorie and macro goals at the same time.

Generally speaking, the best road trip snacks are portable, non-messy, and packed with protein and fiber. Opting for high-protein snacks during road trips can help to provide steady and sustained energy, while a high-fiber snack can help to keep you full and avoid overeating.

Healthy Snacks for a Road Trip

Here is a list of healthy snack ideas you can pack for your next road trip.

1. Fresh Fruits

Fruit is one of the best healthy snacks for a road trip. Not only is fresh fruit a good source of fiber and one of the most hydrating foods, but it’s easy to pack and transport. While all fruit makes a healthy road trip snack, fresh produce that comes in its own natural skin tends to travel best, such as apples, pears, bananas, and oranges, as they are less prone to damage or being smushed at the bottom of your bag.

That said, finger fruits that don’t require peeling, like grapes and blueberries, are great for kids and also travel well when stored in a small container. And, if you need something even less messy and more kid-friendly, fruit pouches and dried fruit are just as nutritious.

2. Trail Mix

If you love a sweet-and-salty snack, trail mix is a great option, and it’s easy to eat with one hand while driving. While not all trail mix is created equal, as some store-bought versions are loaded with added sugar and salt, it’s easy to find healthy trail mix in most stores, and you can easily make your own at home.

The key to a healthy trail mix is combining high-protein nuts with high-protein seeds and just enough dried fruit or dark chocolate chips to give it a hint of sweetness. While almost any nuts or seeds can work in a trail mix, almonds, cashews, peanuts, sunflower seeds, and pumpkin seeds work particularly well. In addition to being a good source of protein and healthy fats, they are rich in fiber, which helps balance your blood sugar and keep you full.

3. Hard-Boiled Eggs

While I wouldn’t suggest packing them for a plane trip, hard-boiled eggs are a healthy snack for car road trips. You can prep a bunch ahead of time, peel them, season them with a bit of salt and pepper, and store them in an airtight container in your bag for a high-protein snack for later.

Pre-packaged hard-boiled eggs are also easy to find in many gas stations and grocery stores, so they are something you can grab on the road and eat along with some fresh fruit for a well-balanced snack with protein, fat, carbohydrates, and fiber.

4. Beef Jerky

Beef jerky and meat sticks are perfect for road trips as they are a great source of protein and highly portable. Because beef jerky is dehydrated, it does not require refrigeration; you can simply toss it in your bag, and it will easily last the whole trip.

That said, not all meat sticks and jerky are created equal, so it’s best to read the ingredients and opt for versions with low sugar, minimal sodium, and recognizable whole-food ingredients. Moreover, if you want a low-fat and low-calorie option, reach for turkey sticks instead of beef.

5. Hummus and Veggies

Hummus and veggies are a healthy snack combo loaded with plant-based protein, healthy fats, fiber, and micronutrients. While it can get a little messy, when properly packed, it’s perfect for a road trip.

To minimize mess, choose sturdy, bite-sized vegetables that do not require cutting in the car, such as baby carrots, snap peas, celery sticks, mini bell peppers, and/or cherry tomatoes, and use single-serving hummus or store it in a tight container. If you want something a little more filling, add some lightly salted pretzels or whole-grain crackers.

6. Yogurt

Although yogurt does require refrigeration and may not work for a long road trip, it’s great for short trips or if you’re looking to eat shortly after leaving the driveway. Both regular and Greek yogurt are good sources of protein and probiotics, particularly unflavored versions, which can help to keep you satiated and full and support digestion while you travel.

Pre-portioned, packaged yogurt cups are probably the best way to travel with yogurt, although you’ll need to bring some spoons, and yogurt tubes are a good option for kids. If you know you’re going to be in the jar for a while, simply throw some ice packs in a small cooler, and your yogurt will last for several hours or up to half a day.

7. Nut Butter

Be it peanut butter or almond butter, nut butter is a great snack for a road trip. Nut butters are good sources of protein, healthy fats, and fiber, providing sustained, slow-burning energy without requiring any refrigeration.

You can pack nut butters into a small container before hitting the road or find single-serve packs at certain coffee shops (i.e., Starbucks) during pit stops. They can be enjoyed on their own for a mess-free snack, or paired with whole-grain crackers or fruit, like apples or bananas, to add some complex carbohydrates and create a more satiating and satisfying snack.

8. Cheese Sticks

Cheese sticks make great road trip snacks since they are pre-packaged and pre-portioned. A single cheese stick can provide up to 7 grams of protein per serving and offer a concentrated dose of calcium.

They are also mess-free, so you don’t have to worry about crumbs between the seats, and their single-serving nature can help to practice portion control at the same time. Not to mention, unlike eggs and tuna pouches, they have a neutral scent, which helps to keep the car smelling fresh.

9. Popcorn

Popcorn is another good road trip snack. It’s lightweight, affordable, and offers a similar salty and satisfying crunch as potato chips, but with more nutrition. Since popcorn is a whole grain, it’s high in fiber while being low in calories, particularly when opting for lightly buttered versions.

Popcorn is also one of the most filling foods and a low-calorie, high-volume food that allows you to eat a large portion and keep your hands busy without ruining your nutritional goals. It’s also naturally gluten-free, making it something everyone can enjoy.

10. Roasted Chickpeas

Roasted chickpeas are also a good road trip snack idea. Typically made from chickpeas, cooking oil, and salt, they offer a combination of vegetarian protein and fiber with a crunchy bite.

Plus, homemade roasted chickpeas are simple to whip up and customize with whatever sweet or savory seasonings you crave. Don’t have time to bake a batch before hitting the road? Look for them next to the potato chips at local convenience stores.

11. Bars

Granola bars are easy to transport, mess-free, and shelf-stable, making them great for a road trip. That said, not all granola bars are healthy options, as some contain as much added sugar as a candy bar, so it’s best to read the label and opt for versions made with whole food ingredients and limited sugar.

In addition to granola bars, protein bars are also a good road trip snack and easily found in grocery stores, gas stations, train stations, and airports. Like granola bars, the best protein bars are made with whole food ingredients, have a low sugar content, and contain at least 10 grams of protein.

12. Homemade Muffins

While muffins from grocery stores or coffee shops are not always the most nutritious options, as they are often extra-large and loaded with added sugar and refined oils, homemade muffins can be a very healthy choice for road trips. They are naturally portion-controlled, easy to hold, and, when made with whole food ingredients, can be a good source of complex carbohydrates and fiber.

My blueberry banana muffins, apple carrot muffins, and mixed berry muffins are particularly healthy versions and kid-friendly. More ideas of healthy homemade road trip snacks include banana bread bites, no-bake granola bars, peanut butter protein bars, and almond butter rice crispy bars.