Compare healthy snacks, protein foods and drinks on the numbers that matter: protein per serving, calories, sugar, fibre and the cost per 20g of protein. "Healthy" isn't a legal term on a label, so we show you how to read the nutrition panel and judge each product for yourself.
Protein bars · High-protein snacks · Protein cookies & brownies · Low-sugar snacks · Protein drinks · Energy drinks · Hydration drinks · Protein cooking & baking
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What makes a snack healthy?
There's no legal definition of a "healthy" snack, so judge it by its label: sugar, saturated fat, salt, fibre, calories and protein. The NHS says a food is high in sugar if it has more than 22.5g per 100g and low if it has 5g or less, and that mostly green traffic-light labels generally mean a healthier choice.
The NHS's own snack suggestions lean towards fruit and vegetables, yoghurt, boiled eggs and oatcakes. Packaged protein foods, like the ones in this collection, can fit alongside those, but they're processed foods, so read the label rather than relying on the word "protein".
| Per 100g | Low (NHS) | High (NHS) |
|---|---|---|
| Sugars | 5g or less | More than 22.5g |
| Saturated fat | 1.5g or less | More than 5g |
| Total fat | 3g or less | More than 17.5g |
| Salt | 0.3g or less | More than 1.5g |
What's in this collection?
We group our food and drink into protein bars, high-protein snacks (wafers, puddings, protein cups and ice cream), protein cookies and desserts, lower-sugar options, protein drinks, energy drinks, hydration drinks and cooking and baking staples such as protein pancake mix and cream of rice.
We also stock energy gels and jelly energy bars for endurance sport. These are carbohydrate foods rather than protein snacks, and some contain caffeine, so check the label. For protein powder, see our protein hub.
What are healthy high-protein snacks?
A snack is only labelled "high protein" in the UK if at least 20% of its energy comes from protein. Protein provides 4 kcal per gram, so multiply the grams of protein by 4 and divide by the calories to check.
Products vary, so check each label: fat and sugar in cookies and wafers lower the share of energy that comes from protein. Browse high-protein snacks and protein bars.
Are protein snacks good for weight loss?
No snack causes weight loss by itself; your total calorie intake over time is what counts. People searching for healthy snacks for weight loss usually want more protein and fibre for fewer calories, so compare calories per serving alongside protein per serving.
The NHS notes that a manufacturer's portion size may differ from your own, so check how many servings are in a pack. Speak to your GP before significant weight loss, or if you have diabetes or another medical condition.
How much sugar and fibre should you look for?
The NHS says adults should have no more than 30g of free sugars a day, and around 30g of fibre a day; most adults average about 20g of fibre. A snack with more fibre and less sugar takes you towards both.
Many lower-sugar snacks use sweeteners or polyols instead. The NHS says approved sweeteners are a safe alternative to sugar, but polyols can have a laxative effect in large amounts. Browse low-sugar snacks.
What about energy and hydration drinks?
Energy drinks are mostly caffeinated, and drinks with more than 150mg of caffeine per litre must be labelled "High caffeine content. Not recommended for children or pregnant or breast-feeding women". EFSA (the European Food Safety Authority) says up to 400mg of caffeine a day from all sources is not a safety concern for healthy adults, except in pregnancy.
Hydration drinks provide fluid and electrolytes such as sodium. For everyday drinking, the NHS says water, lower-fat milk and lower-sugar drinks all count. See energy drinks and hydration drinks.
How do you compare protein foods on value?
Use the cost per 20g of protein: divide the price per serving by the grams of protein, then multiply by 20. It lets you compare bars, puddings, drinks and powder on equal terms.
How to compare value (example figures, not real products): a £2.20 bar with 20g of protein costs £2.20 per 20g. A £2.50 drink with 25g costs £2.00 per 20g. A £1.50 cookie with 10g costs £3.00 per 20g. A £30 tub of powder with 40 servings of 25g costs 60p per 20g.
"The amount of protein on the front of the packaging doesn't always tell you which product offers the best value," says Andy Arshad, who runs SupplementHQ. Compare powders on our protein page.
Which healthy snacks should you choose?
Choose the snacks that fit your day: the protein you want, sugar and calories you're comfortable with, ingredients that suit your diet and a sensible cost per 20g of protein. Check the allergens, which must be emphasised in the ingredients list on prepacked food.
"My biggest takeaway from sourcing these products is that customers need more transparency, not more marketing claims," says Andy. Start with protein bars, protein drinks or protein cooking and baking.
We sell the products on this page. That's our commercial interest, and it's why we show the evidence alongside them. This page is general information for adults, not personalised medical advice.
Written by Andy Arshad, SupplementHQ. Last reviewed 11 October 2026.