High protein snacks: healthy ideas

What are the best high protein snacks?

Tinned tuna, chicken breast, quark (a soft, low-fat cheese), reduced-fat cottage cheese and boiled eggs. A snack-sized portion of each gives 14g to 20g of protein.

These are UK averages, so check the label on your brand. Nuts and seeds give less protein for more calories. The NHS says they’re a healthier snack, but high in energy.

Ham is high in protein too. But the NHS says to eat less red and processed meat, like ham, bacon and sausages.

Pregnant? The NHS says to eat no more than 4 cans of tuna, or 2 tuna steaks, a week. Count tuna in meals too, and pick other snacks once you reach 4.

Pick two from the table for your next food shop.

What are quick and easy protein snacks?

The ones you don’t cook on the day. Keep a few in the fridge, freezer or desk drawer.

Want something homemade and crunchy? Roast drained tinned chickpeas. 100g of drained chickpeas has 8g of protein.

Vegan? Edamame gives the most per snack in the first table, 12g per 100g. Tofu gives 8g per 100g.

More in vegan protein sources.

How do I spot a high protein snack to buy?

Turn the pack over. By law, high protein only means at least 20% of the calories come from protein. It says nothing about grams.

Protein has 4 calories per gram. So a 100 calorie snack with 5g of protein can say high protein.

That line is protein. Find it on the back, per 100g and sometimes per portion, then work out the grams in what you'll eat.

Yoghurt shows why. UK data puts Greek-style yoghurt at 5.7g per 100g, but some Greek yoghurts give about 9g per 100g. So go by the label, not the name.

The NHS says any red on the label means high in fat, saturated fat, salt or sugars, so limit it.

Buying a bar? Read how to pick a protein bar.

What are good high protein sweet snacks?

Quark with fruit. 125g of quark and an 80g portion of fruit, like raspberries, gives 19g of protein for 113 calories.

Buy yoghurt plain and add the fruit yourself. The NHS suggests lower fat, lower sugar yoghurts.

Adults should have no more than 30g of free sugars (sugar added to food, plus honey, syrups and juice) a day. Sugar found naturally in milk and fruit doesn’t count. More ideas in healthy sweet snacks.

Do I need protein snacks?

Probably not. The British Nutrition Foundation (BNF) says adults need 0.75g per kg of body weight a day. That’s 56g for a 75kg man and 45g for a 60kg woman.

The BNF says most of us are likely getting enough. But some people may need more, for example athletes and older adults, and there are extra needs in pregnancy. The NHS says protein in each meal can help you feel full for longer.

So a protein snack is a choice, not a must.

Check your own number in how much protein per day. Over 40 or lifting weights? See protein after 40 and protein to build muscle.

Counting calories? See high protein low calorie snacks.

When to speak to a GP

Speak to a GP or a healthcare professional before you change how you eat if:

• You have a medical condition, or a special diet for your health.
• You have an eating disorder, or have had one in the past. The NHS points to the charity Beat for help.
• You have kidney disease. NICE says you should get advice on salt, potassium, phosphate and calories that fits how severe it is, so ask before you add protein snacks.
• You keep losing weight without changing your diet or exercise routine.

Losing weight and have other symptoms too? The NHS says to see a GP as soon as possible. For kidney checks, see kidney function tests.