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How much protein is in your snack?

Protein helps us feel full for longer and including it in snacks helps us spread it across the day.

When we feel hungry between meals, we want a healthy snack that’s going to fill us up until our next meal. Research tells us protein gives us more satiety – that feeling of fullness – than carbohydrate or fat in our food. So, choosing snacks higher in protein will help us feel fuller for longer.

We think hard-boiled eggs are the ultimate high-protein snack food. A size 6 egg contains 6.5g protein.

We’ve compared some popular between-meal snacks to see how they measure up.

Any product examples given here were correct at time of publication. However, remember to check the ingredients and nutrition information every so often, as these can change over time

1.1g in 1 medium banana
Frooze Balls
2.6g protein in 2 balls
2 tablespoons hummusand 4 wholegrain rice crackers
3.1g protein
Mother Earth
Deluxe Mix Natural Nuts
4.6g protein in 30g serve
Mama San
Shelled Edamame Beans
4.9g protein in ¼ cup
Small trim flat white
5.6g protein in 190ml cup
HFG Blender muffins recipe
6g protein per muffin
The Happy Snack Company
Roasted Fav-va Beans
6.8g in a 25g bag
Cheese and crackers
8.8g protein in 25g cheese
and 1 Ryvita
Carrot stick and peanut butter
9.2g protein in 1 carrot and
2 tablespoons peanut butter
Protein+ Plain Yoghurt
10.7g protein in ½ cup
Sealord Tuna Sensations with Crackers, Tomato & Basil
17.3g protein in 113g serve

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