Nutrition guide
High Protein Snacks Australia
Compare everyday supermarket snack ingredients by portion, protein and energy, then use your local labels and prices to choose what suits you.
Updated 16 October 2026 • Prepared by Tools by Layna Editorial Team
Snack portions compared
These are illustrative portions, not prescribed serving sizes. Values use edible weights and the stated preparation. FSANZ Australian Food Composition Database (AFCD) Release 3 values are scaled from 100 g, or 100 mL for milk, and rounded. Brand recipes and cooking methods can differ; use your package label for the product you eat.
| Food | Quantity counted | Approximate protein | Approximate kcal |
|---|---|---|---|
| Increased-protein low-fat yoghurt AFCD F009809 | 175 g | 16.8 g | 95 |
| Cottage cheese AFCD F002435 | 100 g | 17.0 g | 133 |
| Hard-boiled whole eggs AFCD F003721 | 100 g | 12.4 g | 136 |
| Tuna canned in water, drained AFCD F009300 | 95 g | 24.8 g | 123 |
| Raw unsalted almonds AFCD F006081 | 30 g | 5.9 g | 171 |
| Peanut butter without added sugar or salt AFCD F006579 | 20 g | 4.9 g | 126 |
| Canned chickpeas, drained AFCD F002880 | 100 g | 6.3 g | 113 |
| Regular-fat cow’s milk AFCD F005634 | 250 mL | 8.5 g | 166 |
Use protein per portion, then check price
A 175 g tub using the increased-protein yoghurt entry contributes 16.8 g protein. A 30 g almond portion contributes about 5.9 g. Both can fit a snack, but they do not fill the same protein gap and they provide different other nutrients.
For price comparison, use cost per 10 g protein = price ÷ protein grams in the pack × 10. In a hypothetical shop comparison, a $2.50 tub with 20 g protein costs $1.25 per 10 g protein. A $2.00 tub with 15 g costs about $1.33 per 10 g. Those are example prices, not current supermarket quotes.
Make the snack practical
Choose a quantity you can actually eat and carry. A tin’s net weight may include liquid, so use the drained amount when the nutrition entry is for drained tuna or chickpeas. Keep foods requiring refrigeration according to their storage instructions.
For packaged bars and drinks, compare the entire portion’s protein and energy with a food you already like. Check allergens and any ingredients you need to avoid. A “protein” name on the front does not establish its value for money or make it a required purchase.
Worked example: part of a tin
If the drained tuna entry provides 26.1 g protein per 100 g, a 95 g drained portion supplies 95 × 26.1 ÷ 100 = 24.795 g, or about 24.8 g protein. If you eat half that portion, count about 12.4 g. Do not use the whole tin’s figure for half the contents.
Frequently asked questions
Are these Australian product recommendations?
They are food comparisons based on Australian reference data. No brand, current price or availability is being recommended. Use the actual product label for a specific purchase.
Are nuts a good protein snack?
They contribute protein along with fat, fibre and other nutrients. The 30 g almond example supplies about 5.9 g protein; choose the portion for the whole snack rather than comparing 100 g of nuts with a small yoghurt tub.
Should a snack be low calorie?
That depends on the purpose and the wider food pattern. The energy column makes the trade-off visible without setting one calorie limit for everybody.
Related calculators and guides
Sources and method
- FSANZ Australian Food Composition Database, Release 3: nutrient profiles — Food keys in the tables identify the source entries. Portion calculations use the energy-with-dietary-fibre, protein and total-dietary-fibre fields.
- FSANZ: nutrition information panels — How per-serving and per-100-g values differ.