400 g
Fruit & veg per day
WHO recommends at least 400 g (five portions) of fruit and vegetables daily.
Source: WHO 2020
Protein snacks
High protein snacks with 10–20 g of protein — healthy, cheap supermarket picks, vegetarian options and snacks to make at home.
Last reviewed: October 2026 · How we check our content
Protein snack facts
10–20 g
protein makes a filling snack
~100 kcal
two snacks of about this size a day is the NHS Better Health guide for children; adults can aim for ~150–200 kcal
~7 g
protein in a large egg
~17 g
protein in a 170 g pot of 0% Greek-style yoghurt
Best high protein snacks
| Snack | Protein (approx.) | kcal |
|---|---|---|
| Greek-style 0% yoghurt (170 g) | ~17 g | ~95 |
| Cottage cheese (150 g) with cherry tomatoes | ~16 g | ~140 |
| 2 boiled eggs | ~14 g | ~150 |
| Edamame beans (100 g) | ~11 g | ~120 |
| Roasted chickpeas (40 g) | ~8 g | ~150 |
| Tinned tuna (half tin) on 2 oatcakes | ~14 g | ~150 |
| Turkey or chicken slices (50 g) with an apple | ~12 g | ~130 |
| Small handful of almonds (25 g) | ~5 g | ~150 |
| Skyr or high protein yoghurt pot | ~15–20 g | ~100–130 |
| Glass of milk (250 ml) | ~9 g | ~120 (semi-skimmed) |
Protein bars and shakes
Check the label
Many protein bars are high in sugar or sweeteners and cost more than yoghurt or eggs.
Food first
Most people in the UK already eat enough protein; whole foods also give fibre, calcium and vitamins.
World health facts
All facts3.9M
Deaths from too little fruit & veg
Low fruit and vegetable intake was linked to about 3.9 million deaths in 2017.
Source: WHO
#1
Low whole grains: top diet risk
Too few whole grains was the leading dietary risk for death worldwide, ahead of sugar.
Source: GBD, The Lancet 2019
25 g+
Fibre adults need daily
Adults should get at least 25 g of natural fibre a day from vegetables, fruit, legumes and whole grains.
Source: WHO 2023
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Questions people ask
What snack is highest in protein?
Greek-style yoghurt, skyr, cottage cheese, eggs, tuna and lean meat give the most protein per calorie.
Are protein bars healthy?
Some are fine occasionally, but many are high in sugar or saturated fat. Whole food snacks are usually cheaper and more nutritious.
What are vegan protein snacks?
Edamame, roasted chickpeas, hummus with veg sticks, soya yoghurt, tofu bites and nuts.
Sources
- • BDA Protein food fact sheet
- • NHS: Healthier snacks
- • UK Reference Nutrient Intake for protein
- • McCance & Widdowson's Composition of Foods
General information based on UK public health sources, not medical advice. Calorie and nutrient figures are approximate. Speak to your GP or a registered dietitian before major diet changes, especially if you have a health condition such as kidney disease.