High protein snacks in Australia: what actually counts.
Plenty of snacks say "protein" on the front. Fewer give you enough of it to matter. This guide shows what counts as a high protein snack in Australia, how much to aim for and which options keep in a desk drawer or gym bag without a fridge.
Short version: aim for at least 10g of protein per snack, check the sugar next to it and pick something you can actually carry. Not sure how much protein you need in a day? Start with How much protein do you need per day?
What counts as a high protein snack?
Australian food labelling rules set a floor. A food needs at least 5g of protein per serve to make any protein claim. It needs at least 10g per serve to call itself a good source of protein. That makes 10g a sensible line for a snack that is meant to do some work.
Look at the nutrition panel rather than the front of the pack. Check the protein per serve, the serve size and the sugar in the same column.
How much protein should a snack have?
- 10 to 15g: a light snack between meals, enough to take the edge off hunger.
- 20 to 25g: closer to a small meal. Useful after training or when lunch is a long way off.
- Under 5g: it is a snack with a protein flavour, not a protein snack.
High protein snack options compared
Product figures come from the pack. Everyday foods are typical values and will vary by brand.
| Snack | Protein | Needs a fridge? |
|---|---|---|
| Tuk-Dak chicken breast pouch | 24 to 26g | No, until opened |
| yohemite Daily Protein Shake | 22g plant protein | No, mix with water |
| Tinned tuna, 95g | About 20g | No, until opened |
| Greek yoghurt, 170g tub | About 15g | Yes |
| Two boiled eggs | About 12g | Yes |
| LABNOSH protein wafer, 41g | 10g | No |
| LABNOSH protein mini cookies, 40g | 9g | No |
The best high protein snacks with no fridge
Most protein advice assumes a kitchen. If your snack has to live in a desk drawer, a car or a gym bag, the list gets shorter.
Tuk-Dak chicken breast. Korean chicken breast, fully cooked and sealed in a pouch, with 24 to 26g of protein and a 12 month shelf life unopened. Eat it straight from the pack or add it to noodles, salads and wraps. It is the most protein per snack on this list. Browse the Tuk-Dak range.
yohemite Daily Protein Shake. A single sachet with 22g of plant protein. Shake it with water when you need it, so there is nothing to keep cold.
LABNOSH protein wafers and mini cookies. For when you want something that eats like a treat. The protein wafers have 10g of protein in a 41g pack with 5 to 6g of sugars. The mini cookies have 9g of protein in a 40g bag. They contain wheat (gluten), milk and soy.
See every option in one place: Protein snacks.
Read the sugar as well as the protein
A bar with 10g of protein and 20g of sugar is a confectionery bar with extra protein. Put the two numbers side by side. As a rough guide, look for a snack where protein is equal to or higher than sugar, unless you are eating it to fuel training.
Ideas for real days
- Desk drawer: a Tuk-Dak pouch and a packet of crackers, or a protein wafer for 3pm.
- Gym bag: a protein shake sachet and a bottle of water.
- Long drive or shift work: Tuk-Dak and a tin of tuna, both fine without a fridge until opened.
- Lunch that needs a lift: tear a Tuk-Dak pouch into instant noodles or a salad. More in high protein office lunch ideas.
Frequently asked questions
What is the highest protein snack that does not need a fridge? Of the options here, a Tuk-Dak chicken breast pouch at 24 to 26g of protein. It keeps for 12 months unopened.
Are protein snacks healthy? It depends on what comes with the protein. Check sugar, saturated fat and serve size on the panel, not just the protein number on the front.
How many protein snacks should I eat a day? That depends on your total daily target and how much protein your meals already give you. Our daily protein guide helps you work it out.
Are Korean protein snacks different? The ones we stock lean on whole food protein (chicken breast) or protein isolates in a snack format people already like, such as wafers and cookies. Check the panel either way.
High protein snacks, shipped from Sydney.
Tuk-Dak, LABNOSH and yohemite in singles and value packs. Free shipping over $100, same-day dispatch on weekday orders before 11am.
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