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Protein snack Calories
High-protein snack with low-to-moderate carbs
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Protein snack (50 g) has 100 calories. That works out to 200 calories per 100 g. It contains 10 g of carbs, 4 g of protein, 3 g of fat and 1 g of fiber. Its 160 mg of Phosphorus covers 23% of the Daily Value. Its glycemic index is 45 (medium), so it raises blood sugar at a moderate pace.
Protein snack Nutrition Facts
Selected: 1 serving (medium) · 50 g
100
KCAL / 50G
Carbs
10g
· 4% DV
Protein
4g
· 8% DV
Fat
3g
· 4% DV
Fiber
1g
· 4% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 48% · Protein 19% · Fat 33%
Protein snack nutrition facts table · 1 serving (medium) (50 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 100 kcal | |
| Total fat | 3 g | 4% |
| Saturated fat | 1.75 g | 9% |
| Trans fat | 0.05 g | |
| Sodium | 160 mg | 7% |
| Total carbohydrate | 10 g | 4% |
| Fiber | 1 g | 4% |
| Protein | 4 g | 8% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Serving of Protein snack?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 50 g | 100 kcal |
| 1 piece (small) | 25 g | 50 kcal |
| 1 piece (medium) | 40 g | 80 kcal |
| 1 pack (mini) | 45 g | 90 kcal |
| 1 piece (large) | 60 g | 120 kcal |
| 1 pack (medium) | 60 g | 120 kcal |
| 2 piece (double) | 80 g | 160 kcal |
| 1 cup (chopped) | 90 g | 180 kcal |
| 100 g | 100 g | 200 kcal |
Calculated from 200 calories per 100 g.
Frequently Asked Questions About Protein snack
Is a protein snack good for weight loss?
A protein snack can support a weight-loss plan by helping you feel satisfied between meals, but it does not cause weight loss on its own. Use it in place of a less filling snack rather than simply adding it to your usual intake.
Should you eat a protein snack before or after a workout?
Either timing can work. Have a protein snack before exercise if you want something between meals, or afterward as part of your next meal; choose a timing and portion that feel comfortable during training.
Does a protein snack keep you full?
It can help curb hunger because protein tends to be filling, but the effect varies with the snack’s portion and ingredients. A protein snack with fibre may feel more satisfying than one eaten on its own.
What are good protein snacks to make at home?
Easy options include plain yogurt with fruit, or eggs with whole-grain toast. These homemade protein snacks let you choose the ingredients and adjust sweetness and portion size to suit your preferences.
Is a protein snack the same as a protein bar?
No. A protein bar is one kind of protein snack, while the term also covers other foods sold or prepared for a protein-containing snack. Ingredients and texture vary widely between products.
Can a protein snack replace a meal?
Usually not by itself, because a snack may not provide the variety and volume of a balanced meal. If you need a meal, pair the protein snack with other foods rather than relying on it alone.
Can you eat a protein snack at night?
Yes, you can have a protein snack at night if you are hungry. Keep the portion comfortable, especially close to bedtime, and consider whether the product’s sweetness or size affects your sleep or digestion.
Are protein snacks suitable for people with diabetes?
They can fit into some diabetes meal plans, but protein snacks differ in carbohydrate and added-sugar content. Choose according to your glucose targets and medication plan; ask your clinician or dietitian if you need individualized guidance.
How do you choose a protein snack?
Choose a protein snack that suits your hunger, tastes, and eating occasion. Compare ingredients and added sugars, and remember that a high-protein label does not necessarily mean the snack is a balanced meal.
Are packaged protein snacks healthier than homemade ones?
Not necessarily. Packaged protein snacks are processed products, while homemade versions give you more control over ingredients; neither is automatically better, so compare the specific ingredients and choose what fits your needs.
Protein snack Vitamins & Minerals
Vitamins
B3
2.25mg · 14% DV
B2
0.18mg · 14% DV
Biotin
4µg · 13% DV
B12
0.3µg · 13% DV
Minerals
Phosphorus
160mg · 23% DV
Manganese
0.3mg · 13% DV
Copper
0.1mg · 11% DV
Selenium
6µg · 11% DV
Sodium
160mg · 7% DV
Potassium ⭐
140mg · 4% DV
Protein snack Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Protein snack
To burn the 100 calories in 1 serving (medium) (50 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Protein snack?
A protein snack is a broad term for something eaten between meals with protein as one of its features, rather than a single recipe or product. Its ingredients, flavour and texture can vary considerably, from soft and spoonable to crisp or bar-like, so check the product label or recipe to see what you’re choosing.
It can fit into a mid-morning break, an afternoon snack or a post-activity bite, alongside fruit, tea or coffee. It supplies carbohydrates as well as protein; per 100 g, it contains 8 g of protein. For a more satisfying snack, pair it with fruit, and choose a portion that suits your appetite rather than treating it as a meal replacement.
How Nutritious Is Protein snack?
Nutrient density
Medium
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Protein snack Processed?
NOVA 3
Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Protein snack Contain Allergens?
Contains these allergens:
Which Diets Is Protein snack Good For?
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
— Not suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Protein snack Fat Profile
SATURATED
1.75g
MONOUNSATURATED
2.55g
POLYUNSATURATED
1.8g
Omega 6:3 ratio 26.7:1
Above the ideal 4:1 (26.7:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.