Compare high-protein snacks on protein per serving, calories, sugar and the cost per 20g of protein, whether it's a bar, wafer, cookie, pudding, protein cup or ice cream. Some of these are everyday snacks with extra protein added, so we show you how to check whether a product is genuinely high in protein before you buy.
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What are high-protein snacks?
High-protein snacks are foods where a large share of the calories comes from protein. In UK law, a food can only be labelled "high protein" if at least 20% of its energy comes from protein, and "source of protein" if at least 12% does.
In this collection you'll find protein bars and wafers, protein cookies, protein puddings and desserts, protein cups and high-protein ice cream. Everyday foods such as eggs, yoghurt, milk, cheese, beans and nuts also provide protein, and the NHS lists options like boiled eggs, yoghurt with fruit, and rice cakes with low-fat cream cheese among its healthier snack ideas.
How do you check if a snack is really high in protein?
Multiply the grams of protein per serving by 4, then divide by the calories per serving: if the answer is 0.2 (20%) or more, at least 20% of its energy is from protein. Protein provides 4 kcal per gram, which is why the sum works.
For example (example figures, not real products), a 150 kcal pudding with 20g of protein gets 80 kcal, or 53%, of its energy from protein. A 220 kcal cookie with 12g of protein gets 48 kcal, or 22%, from protein: just over the line, with far more calories for each gram of protein.
| Example snack (not real products) | Protein | Calories | Energy from protein |
|---|---|---|---|
| Protein pudding, 200g pot | 20g | 150 kcal | 53% |
| Protein bar, 60g | 20g | 220 kcal | 36% |
| Protein wafer, 40g | 15g | 200 kcal | 30% |
| Protein cookie, 75g | 12g | 220 kcal | 22% |
What are high-protein, low-calorie snacks?
Snacks with the most protein for the fewest calories are usually the lighter ones, such as puddings, protein cups and some bars, rather than cookies, wafers or coated bars. Use the energy-from-protein check above, and compare calories per serving rather than per 100g, since portion sizes differ.
The NHS also points out that a manufacturer's portion size may differ from your own, so check how many servings are in a tub of ice cream or a pack of cookies.
Are high-protein snacks healthy?
That depends on the whole label, not just the protein. The NHS says a food is high in sugar above 22.5g per 100g, and low at 5g or less, and adults should have no more than 30g of free sugars a day. Check saturated fat and fibre too.
Many protein snacks use sweeteners or polyols to keep sugar low. The NHS says polyols such as sorbitol, xylitol and erythritol can have a laxative effect in large amounts, and products with more than 10% added polyols must carry a warning. Check the allergens in bold in the ingredients, as milk, soya, egg, gluten and nuts are common.
How much protein do you need a day?
Needs depend on your body weight and activity. The British Dietetic Association gives 0.75g per kg of body weight a day for people who don't exercise, and about 1.4 to 2.0g per kg for strength and endurance athletes. It also says food should come first, spread evenly across the day.
The International Society of Sports Nutrition suggests 20 to 40g of protein per meal, every 3 to 4 hours. A snack can fill a gap between meals, but it isn't essential if your meals already cover your needs. Our guide to what supplements you actually need covers this too.
How do you compare high-protein snacks on value?
Compare the cost per 20g of protein: divide the price per serving by its grams of protein, then multiply by 20. This lets you compare a pudding with a bar or a cookie fairly.
How to compare value (example figures, not real products): a £1.80 pudding with 20g of protein costs £1.80 per 20g. A £2.40 cookie with 12g of protein costs £4.00 per 20g, more than twice as much. A box of 12 bars for £24 is £2 a bar; with 20g of protein each, that's £2 per 20g.
"We think customers should compare the actual amount of active ingredients they're getting, rather than just the format or marketing," says Andy Arshad, who runs SupplementHQ. Protein powder is usually cheaper per 20g of protein than snacks; see our protein powder range.
Which high-protein snacks are best for you?
The best snack is the one that gives you the protein you want, at calories and sugar that fit your day, in a format you'll enjoy, at a sensible cost per 20g of protein. A familiar brand or a "high protein" banner doesn't automatically make a snack better value.
Start with protein bars if you want something portable, protein cookies and desserts for something sweeter, or browse all our healthy food and snacks.
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.