What to eat at the stadium

Enjoy opening day (or the whole season!) without letting concession-stand snacks derail your progress.
Published March 13, 2017

Stadium fare has grown a bit since the days of peanuts and Cracker Jacks. Sports arenas have heard the cry for more nutritious food options and stepped up to the plate.

But sometimes you just want some classic stadium fare, and when your friend is eating a foot-long hot dog in the seat next to you, it's tough to choose the mixed greens salad. "It's silly to tell people not to have a hot dog at a ball game," says David Grotto, RD, LDN, and spokesperson for the American Dietetic Association. "Go ahead and eat those foods, but go in with a game plan." Here's how the players on the menu score:

Smart picks

Cracker Jacks

A 1/2 cup serving of this sweet-salty classic has 5 Points® value and contains protein-packed nuts, making it one of the smarter options if you're craving something sweet.

Grilled chicken sandwich

For a change of pace, swap your burger for a grilled chicken sandwich. An average grilled chicken sandwich will only cost you 9 Points. Hamburgers without garnishes are about 12 Points.

Hot dog

A regular hot dog with mustard is 9 Points. Yellow mustard is a better topping choice than sugar-laden relish or ketchup. Sauerkraut has 0 Points per serving.

Roasted peanuts

Raw and roasted peanuts, with or without shells, are both a filling and vitamin-packed snack. But don't go overboard; at 6 Points for a quarter cup of dry roasted unsalted peanuts, you don't want to start mindlessly crunching. "A big bag of peanuts is meant for sharing," says Grotto. "Stick with just a few handfuls."

Once-In-A-While Choices

Soft pretzel 

At 15 Points for a supersize soft pretzel, you may as well go for a hot dog. "There aren't a whole lot of nutrients in the pretzels," says Grotto, pointing out that the lack of nutrients and fiber put it as a once-in-a-while choice.


Although popcorn is generally a good snack choice — 2 cups of 94% fat-free microwaved popcorn is only 2 Points — stadium popcorn is the enemy in disguise, says Grotto. "When people think popcorn, they think of a light snack, but even if you opt for plain concession-stand popcorn, it has been popped in oil that is filled with trans-fats."

French fries

You know they're no smart pick, but you might be surprised at just how costly they can be. A 6-ounce bag of fries can use up to 16 Points.

Chicken tenders 

"Remember that tenders are just fried chicken," says Grotto. They may look little, but a three-piece box of Nathan's Chicken Tenders has a 15 Points value.

Chicken Caesar wrap

Seems like a healthy choice? Think again. At 17 Points value, the fatty dressing and cheese in a 6-inch Caesar wrap make it an expensive grab. If choices are limited and the alternatives are worse, cut it in half and share it.