High protein snacks that are actually worth it

The protein per 100 kcal test

The most useful way to compare snacks is protein per 100 kcal. It tells you how much of the snack's energy comes from protein, rather than being dazzled by a big number on the front of the pack.

• Excellent, 10 g or more per 100 kcal: skyr, fat-free Greek yoghurt, cottage cheese, tinned tuna, cooked chicken or turkey slices, lean jerky, prawns, whey protein mixed with water.
• Good, 6 to 10 g per 100 kcal: eggs, semi-skimmed milk, edamame, reduced-fat cheese, the better protein bars.
• Moderate, 3 to 6 g per 100 kcal: many 'protein' cookies and flapjacks, hard cheese, roasted chickpeas.
• Low, under 3 g per 100 kcal: nuts, peanut butter, houmous, most granola and cereal bars, crisps.

Working it out is simple: divide the grams of protein by the calories and multiply by 100. A 150 g pot with 15 g of protein and 90 kcal scores about 17. A bar with 20 g of protein and 230 kcal scores about 9.

Fridge snacks

These give the best return and cost the least. Protein figures are typical but vary by brand.

• A 150 g pot of skyr or fat-free Greek yoghurt: about 15 g
• A 200 g pot of cottage cheese with cherry tomatoes or pineapple: about 20 to 24 g
• Two boiled eggs with a pinch of salt: about 12 to 14 g
• A 300 ml glass of milk: about 10 g
• Cooked chicken or turkey slices wrapped around cucumber sticks: about 15 to 20 g per pack
• A handful of cooked prawns with a spoon of seafood sauce: about 15 g
• A high-protein pudding or mousse pot: typically 15 to 20 g

Keeping two or three of these in stock means the default option when you open the fridge is a good one.

Cupboard and gym bag snacks

For work desks, cars and gym bags, you need things that survive without a fridge.

• Beef or turkey jerky: around 10 to 15 g per small bag. Check the salt.
• Tuna pots or pouches: around 15 to 25 g, sometimes with a flavoured dressing.
• Roasted edamame or chickpeas: around 8 to 12 g per bag, with fibre too.
• Protein powder in a shaker: add water or milk after training. Around 20 to 25 g per scoop.
• UHT milk cartons or protein milkshakes: around 20 to 30 g, and no fridge needed until opened.

A banana and a protein shake after an evening class is a sensible bridge to dinner if you will not eat for another hour or two. Our guide to protein shakes covers which types are worth buying.

For long days away from a fridge, such as a Saturday at a football tournament with the kids or a long drive to a HYROX event, pack a mix: a tuna pouch, a bag of roasted edamame, a carton of UHT milk and some fruit. It costs far less than a service station and gives you 40 g or more of protein between meals.

Protein bars: read the label

Protein bars sit in a grey area. Some are genuinely useful, but many are confectionery with added protein. They are often 200 to 250 kcal, with a chocolate coating, and sometimes sweetened with sugar alcohols such as maltitol, which can cause wind and loose stools in larger amounts.

If you like them, look for:

• At least 15 to 20 g of protein
• Under about 220 kcal for the bar
• Protein listed near the top of the ingredients
• A price that makes sense compared with a pot of skyr

Treat bars as an emergency option or a treat that happens to have protein in it, rather than an everyday staple. Our guide to reading UK food labels explains how claims like 'high protein' are defined.

Sweet tooth and evening snacks

If your cravings are for something sweet, especially in the evening, you do not have to go without. Build a snack that feels like a treat but still does a job.

• Greek yoghurt with a drizzle of honey, cinnamon and frozen berries
• A protein hot chocolate made with milk and a scoop of chocolate protein
• Cottage cheese with sliced strawberries and a little vanilla
• A high-protein ice cream, measured into a bowl rather than eaten from the tub

If evening snacking is driven by stress, boredom or tiredness rather than hunger, a better snack will only help so much. Our guides to emotional eating and mindful eating look at the habit behind it. If you would like someone to help you plan snacks around your training, nutrition and accountability coaching is available at Lycan Strength.