Which makes a better trail snack—fruits or veggies?

During our most recent hiking event, I was asked a question by a participant that piqued my curiosity. She'd asked, "What is the (nutritional) difference between fruits and vegetables?" Instantly in that moment I knew I needed to do my own research once I arrived back home from the hike. I started my search by examining the nutrients in both fruits and vegetables.

Vegetables are packed with essential nutrients that support overall health. They are a great source of potassium, which helps stabilize blood sugar levels, and fiber, which promotes healthy digestion while also regulating blood sugar and cholesterol. Vegetables also provide key vitamins such as vitamin A, important for vision and immune function, and vitamin C, which can help reduce blood pressure and strengthen the body’s natural defenses. Additionally, calcium found in some vegetables supports strong bones and proper muscle function. Though typically lower in calories, vegetables also contain carbohydrates, providing a steady source of energy.

Fruits provide essential nutrients like folate, which supports red blood cell formation, and natural sugars such as fructose and glucose, which the body quickly converts into energy—making fruits ideal for quick fuel. They also contain carbohydrates as a primary energy source and are rich in magnesium, which supports muscle function, nerve signaling, and energy production. Alongside shared nutrients like vitamins A and C, potassium, and fiber, fruits offer a naturally sweet and energizing boost to your diet.

So Whats Better?

When it comes to choosing between fruits and vegetables for the trail, both have their perks—but fruits usually come out on top for quick energy and hydration. Fruits are naturally rich in simple sugars which your body quickly converts into energy— which is perfect for sustained physical activities like hiking. They also have a high water content, which helps with hydration and digestion, ultimatley preventing fatigue caused by dehydration. Their sweet taste and portability make them an easy go-to for trail snacking.

Vegetables still have a valuable place in your hiking nutrition. They’re packed with nutrients, but tend to be lower in calories and natural sugars, making them better as a side snack rather than a primary fuel source. Paired with nuts, cheese, or trail mix, they add variety and crunch without weighing you down. Just be cautious: veggies are high in fiber, which is great for digestion but can cause discomfort if consumed in large amounts during strenuous activity.

So whether you’re team apple or team carrot, the most important thing is that you’re fueling your adventure the smart (and tasty) way. Mix it up, pack what works for your body, and don’t forget to enjoy the view—and the snacks! Happy hiking, and here’s to crunchy bites and epic sights!

Sources:

Desk, TOI Lifestyle. “Fruits for Muscles: 10 Fruits That Are Good for the Muscles.” The Times of India, Times Of India, 7 Apr. 2025, timesofindia.indiatimes.com/life-style/health-fitness/health-news/10-fruits-that-are-good-for-the-muscles/photostory/120033313.cms?picid=120033488. Accessed 31 May 2025.

T.H Chan, Harvard. “Nutrient Descriptions.” The Nutrition Source, 9 May 2024, nutritionsource.hsph.harvard.edu/. Accessed 31 May 2025.

“What Is the Difference between Sucrose, Glucose and Fructose?” Vinmec International Hospital, 27 Dec. 2024, www.vinmec.com/eng/blog/what-is-the-difference-between-sucrose-glucose-and-fructose-en. Accessed 31 May 2025.