The Diet Detective: Airline Snack Facts

Continental Airlines

Cooperation in Providing Nutritional Information: Helpful.
Health Score: (** 1/2)
Best Bet: In terms of snacks, if you have a family of five or six (not very likely) and wanted to split the almonds, it's really the only snack choice that has real nutritional value. You should avoid the chips and pretzels, and the beef jerky is very high in sodium. That doesn't leave too many snack options. All the snack packs are very high in calories. I realize they're meant to be shared, but even so, there is no one standout among them. There are elements in each that are OK; however, if I had to choose, the Savory is probably the best -- just watch that fruit-and-nut mix. In terms of meals, for breakfast, the yogurt is not too bad. For lunch or dinner, the Grilled Chicken Spinach Salad is the obvious best choice so long as you watch the dressing -- that could put it over the top. The fruit-and-cheese plate is not bad if it's a meal, not just a snack, and the same for the other choices except for the burger. Also, pass on the dessert: It's not worth it.


Snack and Meal Choices:

A La Carte Snacks (Available on most flights between 2.5 and 6.5 hours.)
  • Blue Diamond Roasted Salted Almonds, $4.50 -- 6-ounce can (1,020 calories, 265 minutes of walking).
  • Snyder's of Hanover Pretzel Dips (dipped in Hershey's White Cream) $3.50 -- 4.5-ounce bag (585 calories. 152 minutes of walking).
  • Wild Ride Original Beef Jerky $3.50 -- 1.8-ounce bag (162 calories, 42 minutes of walking).
  • Milk Chocolate M&M's $2.50 -- 3.4-ounce box (476 calories, 124 minutes of walking).
  • Pringles Original Potato Crisps $1.50 ?-- 1.4-ounce can (230 calories, 60 minutes of walking).
Snack Boxes


Select Snack Box $7.00
Multigrain Tortilla Chips (1.25 ounces, 180 calories), Azar Fruit & Nut Mix (3 ounces, 330 calories), Organic Chocolate Chip Granola Bar (1.2 ounces, 140 calories), Crackers (0.53 ounces, 68 calories), Hormel Salami (1 ounce, 110 calories), Peppercorn Parmesan Cheese Spread (1 ounce, 79 calories), Oloves Marinated Olives (1.1 ounces, 153 calories), Plain Hummus (1.76 ounces, 63 calories). Total = 1,123 calories, 292 minutes of walking.
Classic Snack Box $5.00
Azar Fruit & Nut Mix (3 ounces, 330 calories), Chex Mix Chocolate Chunk Bar (1.06 ounces, 120 calories), Crackers, Gourmet Cheddar Cheese Spread (0.75 ounces, 50 calories), Chips Ahoy 100-Calorie Thin Crisps (0.81 ounces, 100 calories), Pepperidge Farm Goldfish (1 ounce, 130 calories). Total = 798 calories, 207 minutes of walking.
Savory Snack Box $6.00
Stoned Classics Tortilla Chips (1.25 ounces, 180 calories), Mild Salsa (1.5 ounces, 14 calories), Wild Garden Hummus (1.76 ounces, 63 calories), Oloves Marinated Olives (1.1 ounces, 153 calories), Azar Fruit & Nut Mix (3 ounces, 330 calories), Organic Chocolate Chip Granola Bar (1.2 ounces, 140 calories), Oreo Chocolate Sandwich Cookies (1.2 ounces, 160 calories). Total = 1,040 calories, 270 minutes of walking.

Mini Snack Box $4.00
Kind Almond & Apricot Bar (1.4 ounces, 170 calories), Yogurt Raisin Fruit Snack (1 ounce, 120 calories), Crackers (0.53 ounces, 68 calories), Gourmet Cheddar Cheese Spread (0.75 ounce, 50 calories). Total = 408 calories, 106 minutes of walking.

Breakfast (Available 5 a.m. -- 9:30 a.m.)

Hot Breakfast Sandwich $4.50
Jimmy Dean sausage, egg and cheese sandwich, accompanied by apple wedges and condiments (473 calories, 123 minutes of walking).
Parfait $3.50
Yoplait vanilla yogurt with fresh strawberries, oats and honey granola (276 calories, 72 minutes of walking).
Otis Spunkmeyer blueberry muffin (200 calories, 52 minutes of walking).
Cheese and Fruit Plate -- 5 a.m. -- 8 p.m. $6.25
A selection of Muenster, Cheddar, Gouda and brie cheeses, crackers, red grapes and pecan halves (457 calories, 119 minutes of walking).
Lunch /Dinner (Available 9:30 a.m. -- 8 p.m.)
Angus Cheeseburger $6.25
Premium Angus beef with melted cheese, lettuce, tomato, pickles and onion, served with traditional condiments (680 calories, 177 minutes of walking) estimated by Diet Detective Staff Nutrition Expert.
Grilled Chicken Spinach Salad $8.25
Grilled chicken, cherry tomatoes and button mushrooms over spinach and romaine lettuce, topped with crispy onions and served with Italian vinaigrette. Chicken packaged separately for a vegetarian-friendly option (345 calories, 90 minutes of walking).
Three Amigos Cold Sliders $5.25
Small sandwiches: Jennie-O smoked turkey breast on a wheat roll, Hormel ham on a wheat roll and sharp Cheddar cheese on a classic roll, served with a variety of spreads (660 calories, 171 minutes of walking) estimated by Diet Detective Staff Nutrition Expert.
Asian Noodle Salad $4.50
A chilled Japanese-style udon noodle salad topped with stir-fried vegetables, sweet chile chicken breast and green onions (551 calories, 143 minutes of walking).
Dessert (Available 9:30 a.m. -- 8 p.m.)
Eli's Cheesecake Dipper $3.50
Chocolate-covered cheesecake on a stick (430 calories, 112 minutes of walking).

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