There is something almost hypnotic about airports. The stress, the noise, the weird suspension of time between home and destination – it scrambles your decision-making in ways that almost nothing else does. Suddenly, a $15 cinnamon roll seems perfectly reasonable. A sushi counter at a landlocked terminal somehow looks appealing. And you find yourself in line for a fountain soda at 6 AM.
Research by airport hospitality company Airport Dimensions found that only 2% of travelers say they never eat or drink at the airport, and a remarkable 64% say dining is a priority as part of their airport experience. That means nearly all of us are eating there. The real question is whether we’re eating smart. Spoiler: most of us are not. Let’s dive in.
1. Airport Sushi
Of all the foods you should walk past without a second glance, airport sushi tops the list. It looks fresh behind that glass display case. It is almost certainly not.
Maintaining safe temperatures for raw fish in an airport setting is genuinely challenging, and unlike dedicated sushi restaurants that follow strict handling procedures, airport sushi may have been sitting for hours – increasing the risk of parasites, vibrio, and listeria. Think about what that means when you’re about to board a six-hour flight.
The main concern with airport sushi is the potential for bacterial contamination, especially if the fish is not stored or handled properly. Unlike a high-end restaurant where seafood is likely fresher and handled by experienced chefs, airport sushi is often mass-produced and may not meet the same safety standards. I think about this every time I see someone happily unwrapping a California roll near their gate.
2. Pre-Made Salads from Grab-and-Go Counters
The salad feels like the responsible choice. You’re surrounded by fast food and you reach for the greens. Honestly, it’s the thought that counts – but the execution here can go badly wrong.
Pre-made salads sit unattended in display cases for hours at inconsistent temperatures, and the CDC notes that leafy greens can harbor harmful bacteria that washing alone won’t remove. Even worse, these germs can get inside the leaves themselves, making them almost impossible to clean completely.
In professional kitchens, cooked chicken has a shelf life measured in hours, not days. Chefs would rather throw food away than risk serving something that had been sitting too long. Airport salads with protein violate pretty much every rule learned in professional kitchens. Not exactly the reassurance you were hoping for.
3. Fountain Drinks
Here’s the thing about that big cup of soda you order with your fast food combo at the airport – the machine it came from is probably dirtier than you want to know.
Fountain drink machines and iced tea dispensers are particularly difficult to clean and can be “breeding grounds for dangerous bacteria,” according to food safety expert Darin Detwiler, professor at Northeastern University. In high-traffic areas like airports, where machines dispense drinks constantly, the risk is even greater. A sticky layer of bacteria and mold often accumulates inside, especially in spigots, nozzles, and syrup lines.
A 2023 study on bulk dispenser contamination by the International Water Association Publishing revealed that roughly 4 in 10 soda fountains showed the presence of total coliforms, which include E. coli. If you’re craving a soda, pick up a canned or bottled drink instead – and pass on fizzy drinks before and during a flight, since carbonated beverages can bring on motion sickness, headaches, or bloating.
4. Oversized Cinnamon Rolls
There is possibly no more iconic airport food item than the giant cinnamon roll. The smell alone is practically engineered to override your willpower. It works on almost everyone.
A Cinnabon Classic Roll contains 880 calories, according to the company itself. One roll packs 880 calories, 37 grams of fat, and 58 grams of sugar. And that doesn’t even touch options like the Caramel Pecanbon at 1,080 calories, or the Oreo Cookies and Cream Chillatta loaded with 107 grams of sugar. That is not a snack. That is an event.
Cardiologists specifically flag these kinds of foods as among the worst choices for travelers. Hamburgers, fries, and other foods full of saturated fat, salt, cholesterol, carbs, or sugar top the list of what heart doctors avoid at airports. Eating a cinnamon roll while sitting still at 35,000 feet shortly after is roughly the opposite of how your body wants to be treated.
5. Pre-Cut Fruit Cups
You see those little clear containers of melon, pineapple, and grapes and think you’re making the smart call. It feels virtuous. The danger is real, though.
Pre-cut fruit from a grab-and-go counter may seem like a healthy option, but it can be risky if not handled properly. Once fruit is sliced, its protective skin is removed, exposing it to bacteria from handling, processing, and storage. If not kept at proper refrigeration temperatures, cut fruit can become a breeding ground for listeria, as well as E. coli and salmonella from improper handling.
While fruit is generally a healthy choice, fruit cups and pre-cut fresh fruit at airports can be surprisingly risky, as these items are often prepared in bulk and stored for hours, sometimes even days, before being sold. The safer swap is simple. Wrapped uncut apples, unpeeled oranges, or bananas are naturally sealed and far less likely to be contaminated.
6. Self-Serve Buffet Stations
The airport buffet or self-serve hot food station looks convenient, especially during a long layover. Let’s be real – it is almost always a trap.
Buffet and self-serve stations are a breeding ground for bacteria, especially in a busy airport where food can sit out for extended periods. Hot foods not kept at the correct temperature can quickly enter the “danger zone,” where bacteria multiply rapidly. The communal nature of self-serve stations also increases the risk of cross-contamination, as countless travelers handle the same serving utensils.
Bacteria that cause foodborne illnesses, such as Salmonella, E. coli, and Listeria, thrive in temperatures between 40°F and 140°F, known as the “danger zone.” In 2023, the TSA screened an average of 2.4 million passengers per day, and with so many people passing through, there is a greater risk of employee illness or food mishandling that could impact food safety.
7. Pre-Packaged Deli Sandwiches
That wrapped ham and cheese sandwich sitting in the refrigerated case looks perfectly fine. It has a label. It has a date. Everything seems above board. Still, think twice before grabbing it.
Cold cut sandwiches and deli meats are notorious for their potential to harbor dangerous bacteria. Listeria, in particular, is a concern with deli meats, as it can thrive even at refrigerator temperatures. At airports, where food might not always be kept at the optimal temperature, the risk increases significantly.
Food in airport display cases runs the risk of growing bacteria such as salmonella, listeria, and E. coli if the case isn’t kept at a certain temperature. There is no automatic alert if those cases start to rise in temperature. This particularly applies to deli sandwiches and leafy greens that don’t go through a “kill step” – meaning they aren’t cooked at a high temperature that would kill bacteria.
8. Unpasteurized Fresh Juices and Smoothies
A fresh-pressed green juice or a blended smoothie sounds like exactly the kind of thing your body needs during the stress of travel. It is one of the sneakier risks at the airport, though.
Unpasteurized juices and smoothies might seem like a healthy and refreshing option, but they can be a hidden source of pathogens. These drinks, often made from raw fruits and vegetables, can harbor harmful bacteria. The equipment used to prepare these beverages can also be a source of contamination if not cleaned properly between uses.
Food scientist Bryan Quoc Le notes that he also avoids fresh smoothies while traveling, since there is no way to be certain about the cleanliness of the vendor or the ingredients. Improperly cleaned juicers, blenders, or other equipment used to prepare unpasteurized juices or smoothies leave you vulnerable to bacterial contamination. The FDA requires all unpasteurized drinks to carry a label, with the exception of those sold by the glass.
9. Alcohol Before or During a Flight
The airport bar is practically a rite of passage for many travelers. A beer before the flight, maybe a glass of wine at the gate. It sounds harmless. The science, however, is not on your side.
According to a 2024 study by German researchers, the combination of alcohol and low cabin pressure can put extra strain on your cardiovascular system. Add in the dehydrating effects of both alcohol and air travel – you can lose up to half a gallon of water on a 10-hour flight – and that pre-flight drink becomes even riskier.
Aside from being full of empty calories, alcohol can dehydrate you, leaving you with a major headache. Flying is already taxing on the body’s hydration levels. Layering alcohol on top of that is a bit like pouring salt on an already uncomfortable situation – literally and figuratively.
10. Airport Hamburgers and Fried Fast Food
Fast food chains dominate airport terminals because they are fast, familiar, and strategically located near every gate. That doesn’t mean your body will thank you for giving in.
A study by Altezza Travel shows that airport food often fails to live up to expectations, and in recent years travelers have become increasingly vocal about underwhelming service and declining food quality. At the top of the worst list, Newark Liberty International Airport sees average meal costs of around $23, and roughly seven in ten restaurants are rated below three stars. You are paying premium prices for something that isn’t even good.
Most foods you’ll find at the airport are ultra-processed and overpriced. Security regulations help airport terminals give big food corporations a captive audience, and you end up paying a premium for the convenience of purchasing food by your gate. That $14 burger sitting under a heat lamp for who-knows-how-long is the definition of a bad deal on every level.
11. Cream-Filled Pastries and Custard Desserts
Sitting there in the display case, the custard-filled eclairs and cream puffs can be almost impossible to resist. You’ve had a rough journey through security. You deserve a treat. This particular treat might treat you right back – badly.
Cream-based pastries and desserts can be a breeding ground for bacteria if not stored correctly. Items like eclairs, custard-filled donuts, and cream pies need to be kept chilled to prevent the growth of harmful microorganisms. Unfortunately, these sweet treats are often left out at room temperature, increasing the risk of contamination.
Food is often prepared on the ground hours before it is consumed, exposed to varied temperature zones, from airport kitchens to airplane environments where refrigeration options can be limited. The quality and safety of food can degrade during transportation and storage, heightening the risk of foodborne pathogens. A cream pastry sitting in a warm display case is arguably the highest-risk version of that problem.
