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Plant-based protein snack Calories
A convenient snack that provides plant protein; ingredients and nutrition vary by product.
CALORIES · 100 G
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Plant-based protein snack (40 g) has 164 calories. That works out to 410 calories per 100 g. It contains 10.4 g of carbs, 16.8 g of protein, 5.6 g of fat and 4 g of fiber. Its 120 mg of Phosphorus covers 17% of the Daily Value. Under the NOVA system it is classified as "Processed".
Plant-based protein snack Nutrition Facts
Selected: 1 serving (medium) · 40 g
164
KCAL / 40G
Carbs
10.4g
· 4% DV
Protein
16.8g
· 34% DV
Fat
5.6g
· 7% DV
Fiber
4g
· 14% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 26% · Protein 42% · Fat 32%
Plant-based protein snack nutrition facts table · 1 serving (medium) (40 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 164 kcal | |
| Total fat | 5.6 g | 7% |
| Saturated fat | 1.2 g | 6% |
| Trans fat | 0 g | |
| Sodium | 180 mg | 8% |
| Total carbohydrate | 10.4 g | 4% |
| Fiber | 4 g | 14% |
| Protein | 16.8 g | 34% |
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 Plant-based protein snack?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 40 g | 164 kcal |
| 1 serving (small) | 25 g | 103 kcal |
| 1 pack (mini) | 30 g | 123 kcal |
| 1 piece (medium) | 35 g | 144 kcal |
| 1 pack (medium) | 45 g | 185 kcal |
| 1 piece (large) | 50 g | 205 kcal |
| 1 serving (large) | 60 g | 246 kcal |
| 2 piece (double) | 70 g | 287 kcal |
| 100 g | 100 g | 410 kcal |
Calculated from 410 calories per 100 g.
Frequently Asked Questions About Plant-based protein snack
What is a plant-based protein snack made from?
A plant-based protein snack gets its protein from ingredients such as peas, soy, beans, grains, nuts, or seeds. Some are roasted whole foods, while others are formed from protein blends, so the texture and ingredient list vary by product.
Are plant-based protein snacks filling?
Yes, a plant-based protein snack can help curb hunger between meals, especially when it also contains fiber. It may not keep you full as long as a complete meal, so pair it with fruit or another substantial food if needed.
Is a plant-based protein snack good before or after a workout?
A plant-based protein snack can work either before or after exercise as a convenient bite. If you eat it shortly before a workout, a small amount may be more comfortable than a large serving; after exercise, use it as a snack rather than a meal substitute.
How do you make a plant-based protein snack at home?
You can make a plant-based protein snack by seasoning cooked chickpeas or soybeans and roasting them until crisp. Dry the ingredients well before roasting, and stir them as they cook for a more even texture.
Can a plant-based protein snack help with weight loss?
A plant-based protein snack can fit into a weight-loss plan when its portion works with your overall meals. Protein and fiber may help with fullness, but a snack’s energy density and what you eat alongside it still matter.
Can you eat a plant-based protein snack every day?
Yes, you can eat a plant-based protein snack daily, but it is best not to rely on one product as your main source of protein. Rotating legumes, grains, nuts, and seeds gives you more variety in your meals.
How do you choose a plant-based protein snack?
Choose a plant-based protein snack by checking which protein source is used, where it appears in the ingredient list, and how salty or strongly seasoned it is. Pick a texture and flavor you enjoy so it works as a practical snack.
How should you store a plant-based protein snack after opening?
Store an opened plant-based protein snack tightly sealed in a cool, dry place. Moisture can make crunchy pieces lose their texture; follow the package directions if they specify refrigeration.
Can people with diabetes eat a plant-based protein snack?
People with diabetes may be able to include a plant-based protein snack, but carbohydrate amounts vary across products. A dietitian or clinician can help fit a specific product into an individual meal plan.
Is a plant-based protein snack the same as plant protein powder?
No, a plant-based protein snack is a ready-to-eat food, while plant protein powder is intended to be mixed into drinks or recipes. Snacks may be crunchy or bite-sized and can include ingredients beyond concentrated protein.
Plant-based protein snack Vitamins & Minerals
Vitamins
B1
0.1mg · 8% DV
B3
1.28mg · 8% DV
B6
0.12mg · 7% DV
Biotin
2µg · 7% DV
Minerals
Phosphorus
120mg · 17% DV
Copper
0.14mg · 16% DV
Manganese
0.32mg · 14% DV
Iron
2mg · 11% DV
Sodium
180mg · 8% DV
Potassium ⭐
180mg · 5% DV
How to Burn Off Plant-based protein snack
To burn the 164 calories in 1 serving (medium) (40 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 Plant-based protein snack?
A plant-based protein snack is a ready-to-eat product made to provide protein from sources such as peas, soy, chickpeas, nuts or seeds. It may come as a crunchy bite, roasted legume or bar, and the ingredients and nutrition differ considerably between products.
People often reach for one between meals, pack it for travel or work, or add it to a lunchbox. Savoury versions pair well with fresh vegetables or fruit, while a plainer snack can be crumbled over a salad. It is notably protein-rich: the listed amount is 42 g of protein per 100 g, alongside 10 g of fibre. Check the ingredients and serving suggestion, since a small portion can be a convenient way to round out a snack.
How Nutritious Is Plant-based 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
High
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 Plant-based 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 Plant-based protein snack Contain Allergens?
No known major allergens
Which Diets Is Plant-based protein snack Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
— Not suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Plant-based protein snack Fat Profile
SATURATED
1.2g
MONOUNSATURATED
2g
POLYUNSATURATED
1.6g
Omega 6:3 ratio 11.7:1
Above the ideal 4:1 (11.7:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.