15 Healthy Foods to Pack When Traveling at 7-Eleven in Thailand

We’ve all been there: your stomach starts to growl while you’re traveling, running errands, balancing a busy schedule, taking a 10 minute lunch break that’s supposed to last an hour, or driving a long road trip and the best option was to get food at a 7-Eleven. This convenience store chain can be found almost across the country and is well known for its junk food. But if you know where to look, there are surprisingly many healthy choices at a 7-Eleven that won’t sabotage your diet. Below, we’ve compiled a list of healthy foods you should be able to find in the aisles of 7-Elevens in Thailand.

1. Ready-to-eat eggs

7-Eleven offers many types of ready-to-eat eggs cooked in different ways. Whether you like hard-boiled, soft-boiled, steamed or even Japanese-style steamed eggs, you are bound to find what you are looking for. These ready-to-eat eggs offer a reliable source of protein. They are also relatively low in fat and carbohydrates, as well as inexpensive. For a more fulfilling meal, you can eat them with other healthy foods available on 7-Eleven’s shelves.

2. Sweet potato

15 Healthy Foods to Pack When Traveling to 7-Eleven Thailand |  News by Thaiger

If you see packaged sweet potatoes on the shelf, don’t skip them. Roasted Japanese sweet potatoes are an excellent source of complex carbohydrates. Therefore, they will fuel you ensuring you have the energy to get through your day. Plus, they’re packed with vitamins and fiber. Besides their health benefits, grilled Japanese sweet potatoes will also delight your taste buds with their sweet taste, as well as their soft and creamy texture.

3. Coconut

15 Healthy Foods to Pack When Traveling to 7-Eleven Thailand |  News by Thaiger

There are many bottled and canned coconut waters out there, but nothing beats this aromatic coconut still in its shell. The top of the coconut is already pre-cut, so it is very easy to taste. It also comes with a straw and a spoon, making it easier for you to drink the sweetened coconut water and scoop out the meat. It’s a refreshing and nutritious treat, ideal for preventing dehydration on a busy day.

4. Chicken breast

15 Healthy Foods to Pack When Traveling to 7-Eleven Thailand |  News by Thaiger

Another healthy food in 7-Eleven Thailand is chicken breasts. These are a staple of healthy 7-Eleven diets. A selection of chicken breasts are available with different calories, such as Delight’s 90 gram 90 calorie chicken breast. These chicken breasts are an excellent source of lean protein. This means you will get a high concentration of protein for every calorie. They are also very low in fat and carbohydrates.

5. Edamame

15 Healthy Foods to Pack When Traveling to 7-Eleven Thailand |  News by Thaiger

If you need a tasty yet healthy snack, edamame can be a great option, especially if you’re trying to avoid meat. Usually found in the frozen zone, these tiny green beans are packed with protein, antioxidants, and nutrients. Therefore, they are an excellent source of energy and fiber.

6. Canned tuna

15 Healthy Foods to Pack When Traveling to 7-Eleven Thailand |  News by Thaiger

Canned tuna is one of the healthiest sources of protein you can buy at 7-Eleven. It’s a good option if you’re trying to lose fat or build muscle because it’s low in calories but high in protein. Although it is low in fat, it is still considered a good source of omega-3 fatty acids. In addition, it will reduce your cravings and increase your feeling of satiety.

7. Salad

Healthy food at 7-Eleven Thailand

When you’re looking for something green to eat, 7-Eleven has a variety of salad options. You can find a chicken and vegetable salad with dressings and mayonnaise. If you don’t want to eat chicken, a tuna salad is also available. In addition to being the basis of a light and refreshing meal, these salads are rich in nutritional benefits. To increase the protein content and make it more delicious, add more tuna from canned tuna.

8. Purple rice (riceberry)

Healthy food at 7-Eleven Thailand

For carbohydrate sources, 7-Eleven offers several types of rice. Packed in a small bowl of 150 grams each, the rice offers around 200 calories, 3-4 grams of protein, and 40 grams of carbs. All are healthy, but we recommend the rice berry as it offers a little more fiber than white rice.

9. Yogurt

Healthy food at 7-Eleven Thailand

A range of yogurts are available at 7-Eleven, but for the healthiest option choose Meiji Bulgaria yogurt. Indeed, it does not contain any additives such as artificial flavors, stabilizers or sugar. If you want something with a bit of sweetness, Bulgarian yogurt with natural honey is worth a try. Besides satisfying your cravings, yogurt is also rich in protein, vitamins and calcium. Plus, it’s rich in live cultures or probiotics, which can improve the gut microbiota to protect your bones and teeth.

10. Nuts

Healthy food at 7-Eleven Thailand

Nuts are readily available at all 7-Elevens in Thailand. Presented in small, snack-sized packages, they are perfect for an on-the-go snack. Plus, they’re packed with fiber, protein, and healthy unsaturated fats. Opt for raw or roasted almonds, cashews or peanuts, but avoid honey-dipped or candied options. You also need to watch portion sizes, as the fat and sugar contents add up quickly. And since these packaged nuts tend to be heavily salted, watch out for sodium, too.

11. Cantaloupe

15 Healthy Foods to Pack When Traveling to 7-Eleven Thailand |  News by Thaiger

Sweet, juicy and tender – pre-cut cantaloupe can be a great option when you need a sweet treat. Cantaloupe offers essential nutrients for your heart health, such as potassium, fiber and vitamin C.

12. Banana

Healthy food at 7-Eleven Thailand

Looking for the perfect fruit to enjoy on the go? Don’t forget to grab a banana when you’re hungry at a 7-Eleven. Unlike an apple or an orange, a banana is very easy to eat while driving or running an errand. Plus, sweet fruits are a potassium powerhouse, so they’ll give you the energy you need to get on with your busy day. Along with potassium, you’ll also get fiber, magnesium, vitamin C, vitamin B6, and phosphorus.


15 Healthy Foods to Pack When Traveling to 7-Eleven Thailand |  News by Thaiger

Another healthy fruit commonly available at 7-Elevens around Thailand is the whole orange. The sweet and sour fruit has significant health benefits. It is an excellent source of vitamin C, essential for the proper functioning of the immune system. Moreover, it is rich in antioxidants, vitamin B6 and other good nutrients that are great for your health.

14. Coco Nata

15 Healthy Foods to Pack When Traveling to 7-Eleven Thailand |  News by Thaiger

The next healthy food from 7-Eleven Thailand is nata de coco. Those who love coconuts will love nata de coco. This jelly-like, translucent and chewy food is not only fresh, but also a great alternative source of healthy fibrous foods. Dietary fiber is essential for digestion, helping you prevent constipation.

15. Protein shake

Healthy food at 7-Eleven Thailand

This protein shake from Hooray! Costs 45 baht and comes in two flavors: less sweet plain milk and chocolate milk. They may not be the healthiest on this list, but they are much healthier than some of the other drinks available at 7-Eleven. Besides being very delicious, both contain a lot of calcium and vitamin B12. Plus, they’re lactose-free, so those who are lactose intolerant can enjoy them worry-free.

Just because you turn to a 7-Eleven to eat doesn’t mean you have to succumb to chips and sodas. Next time you find yourself in that convenience store, don’t take the first thing you see. Explore the store and be sure to choose the healthiest alternatives as there are plenty of healthy foods at 7-Eleven Thailand!

For more delicious treats from the popular convenience store, check out our article on 20 things you must try at 7-Eleven Thailand.

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