7 Ideal Golf Snacks to Help You Finish Strong

A well-balanced meal keeps you fueled for about four hours. That means if you eat before you head to the golf course, you’re running on fumes around the time you make the turn. To maintain the perfect amount of energy through your all-important back nine, you need the right golf snacks.

Let’s start with the basics. A simple banana checks all the boxes of a great golf snack, from both a nutrition and convenience standpoint. One banana has about 105 calories with 3.1 grams of fiber, 27 grams of carbohydrate, 1.3 grams of protein, and about 8% of your daily value of magnesium. That all adds up to a nice spell of sustained energy.

Let’s face it, nutrition is not the only determining factor of your golf snack. It also has to be easy to store and easy to eat, and bananas check both boxes.

Yogurt might not be the first snack that comes to mind when you ponder what to nibble on during your round of golf. It doesn’t exactly have a reputation as an on-the-go food, which is key to a great golf snack, but hear us out.

First of all, holy protein. One serving of nonfat Greek yogurt packs 17 grams of that excellent, slow-burning protein into your diet. That’s great for sustaining the right amount of energy. It’s also got a nice blend of carbs and magnesium as well, but no fiber. 

If you’re game to try snacking on yogurt on the course, try getting it in a disposable pouch, or remember to toss a spoon into your cooler (yes, you’ll need a cooler if you’re bringing yogurt).

Beef Jerky is convenient and helpful on the golf course. First, it’s loaded with protein, which as we know, gives you sustained energy over a long period of time. Don’t be fooled by the 13g of protein per serving - which in itself is good - if you’re more likely to crush a snackable 2.3 oz pack in a matter of minutes. With about 2.5 servings per pack, you get closer to two-thirds of your daily protein intake and a nice calorie boost (70 per serving) as well to help replace the calories you burn playing golf. Beef jerky also provides a little magnesium to help keep you fresh.

While beef jerky gives you the protein and calories you need for a strong round, let’s not overlook the convenience factor. Aside from being undeniably delicious, it’s a dry, easy-to-eat, prepackaged finger food. Just tear it open and enjoy. How could you go wrong?

A hard-boiled egg is an extremely efficient golf snack. In addition to 6 grams of protein and a little magnesium, a hard-boiled egg offers you a healthy dose of vitamins A, B2, B5 and B12, and other antioxidants, all in about a 70-calorie package. In fact, hard-boiled eggs are also associated with brain, eye, and heart health, providing benefits beyond the golf course.

The downside of snacking on a hard-boiled egg during your round is that you have to plan ahead by actually preparing hard-boiled eggs, most likely at least a day before you play. You also have to keep your hard-boiled eggs chilled in a cooler, as they go bad at room temperature.

Trail mix was literally invented to provide a quick and sustained energy boost for long hikes, which means its a perfect snack on the golf course. The raisins and other dried fruit provide carbs for a quick energy boost while the nuts and granola give you sustained strength. Meanwhile, it’s a high-calorie snack that’s sure to keep your hunger at bay while you put the finishing touches on your round.

On top of all that, it’s easy to eat and it keeps at any temperature. Unlike some of the other snacks on this list, it’s a pleasant surprise to find some forgotten trail mix in the bottom of your bag after a couple months.

If you need to satisfy your hunger early in the back nine and a smaller snack simply won’t do, consider a peanut butter and banana sandwich. Similar to snacking on trail mix, a peanut butter and banana sandwich packs enough calories, almost 300, to keep you satisfied without weighing you down with unnecessary junk. 

With plenty of carbs and protein, you’ll get a quick energy boost that will last. It’s also got a great dose of fiber with some magnesium to help keep you feeling sharp.

If many of the snacks on this list aren’t the first foods you think about when planning a back-nine snack, that’s probably because we’re programmed to favor, ready-to-eat, processed foods. It’s the world we live in and it’s a tough cycle to break. If you’re looking for a golf snack you can just unwrap and enjoy, consider a pre-packaged energy bar or protein bar. This might not be the best option for golfers looking to avoid added sugars (which can contribute to a sugar crash), but it’s better than going straight for the king-sized Snickers.

For this example we look specifically at a crunchy peanut butter Clif Bar, which offers 260 calories, 11 grams of protein, 5 grams of fiber, and 15% of your daily recommended magnesium intake. The 15 grams of added sugars is not ideal, but if convenience is a deciding factor, it’s not the worst compromise you could make.