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The Best High-Protein Snacks for Work, the Gym Bag and the Road

Updated By the HealthWorld editorial teamHow we pick

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Top picks at a glance

  1. 1
    Quest Protein Chips

    Best savory snack

    Quest Protein Chips

    Protein 19 g · Carbs 5 g

  2. 2
    David Protein Bar

    Most protein per calorie

    David Protein Bar

    Protein 28 g · Calories 150

  3. 3
    Quest Nutrition Protein Bar

    Best low-sugar bar

    Quest Nutrition Protein Bar

    Protein ~20 g · Sugar ~1 g

See all 6 picks and why ↓

A high-protein snack should give you around 20 g of protein without much sugar, and it should survive a desk drawer or a gym bag. These six do: Quest's chips and bars, David and Barebells bars, and two ready-to-drink shakes. The numbers below come straight from each label.

Our picks

  1. Quest Protein Chips

    #1Best savory snack

    Quest Protein Chips

    19 g of protein, 5 g of carbs and 140 calories per 32 g bag, made from milk and whey protein isolate. The answer when you want something salty instead of another sweet bar; BBQ and Nacho Cheese are the best-sellers.

    Protein 19 gCarbs 5 gAmazon Full facts →
  2. David Protein Bar

    #2Most protein per calorie

    David Protein Bar

    28 g of protein in 150 calories with 0 g of sugar on the label — the highest protein-to-calorie ratio of any bar we list. Flavors include Chocolate Chip Cookie Dough, Fudge Brownie and Cinnamon Roll.

    Protein 28 gCalories 150Amazon Full facts →
  3. Quest Nutrition Protein Bar

    #3Best low-sugar bar

    Quest Nutrition Protein Bar

    Around 20 g of protein and about 1 g of sugar per bar, with plenty of fiber, in a huge range of dessert-style flavors. Variety packs make it easy to find the ones you like for the office drawer.

    Protein ~20 gSugar ~1 gAmazon Full facts →
  4. Barebells Protein Bar

    #4Best tasting

    Barebells Protein Bar

    20 g of protein and no added sugar in a soft, layered 55 g bar that tastes like a candy bar. The one to hand to someone who says they don't like protein bars.

    Protein 20 gAdded sugar 0 gAmazon Full facts →
  5. Premier Protein Protein Shake

    #5Best ready-to-drink

    Premier Protein Protein Shake

    30 g of protein, 160 calories and 1 g of sugar per shelf-stable carton, with 24 vitamins and minerals. No fridge needed until you open it, so it works at a desk, in a car or in a suitcase.

    Protein 30 gCalories 160Amazon Full facts →
  6. Fairlife Core Power Protein Shake

    #6Best after training

    Fairlife Core Power Protein Shake

    24 g of complete milk protein and 130 calories in an 8 fl oz bottle of ultra-filtered, lactose-free fairlife milk. Keep it chilled; it's the most milk-like of the shakes and goes down easily after a workout.

    Protein 24 gCalories 130Amazon Full facts →
Amazon's live top 100 in Protein

What to look for

Protein per 100 calories
Divide protein by calories. David, Premier Protein and Core Power all land near 18–19 g per 100 calories and Quest chips around 14 g. A 'protein' snack with 10 g in 300 calories is a treat with better marketing.
Sugar and sugar alcohols
Low-sugar bars rely on sugar alcohols and added fibers, which can cause bloating if you eat several a day. Shakes and chips mostly avoid them. Check 'Total Sugars' and 'Added Sugars' on the panel.
Does it need a fridge?
Bars, chips and shelf-stable cartons live in a drawer or bag. Milk-based bottles like Core Power need to be kept cold, so plan for an office fridge or a cooler.
Allergens
Most of these are made from milk protein (whey, milk protein isolate or ultra-filtered milk). Check the allergen line if you're sensitive to dairy, soy or nuts; the plant-based bars in our protein bar guide are the alternative.
Price per 20 g of protein
Compare snacks by cost per 20 g of protein rather than per item. Multi-packs and variety boxes usually cost less per snack than buying singles at a convenience store.

Frequently asked questions

What are the best high-protein snacks for work?

Things that don't need a fridge: protein chips, low-sugar bars and shelf-stable shakes like Premier Protein. Keep a box in your desk, and pair a snack with fruit or nuts if you want it to hold you until the next meal.

How much protein should a snack have?

Around 15–30 g is a useful snack serving for most adults: enough to count toward a daily target without being a full meal. Spreading protein across the day, including snacks, is an easy way to reach a higher daily total if you train.

Are protein bars and chips healthy?

They're useful tools, not health foods. A low-sugar bar or chips with 19 g of protein beats a pastry or regular chips as a snack, but whole foods like Greek yogurt, eggs, cottage cheese or edamame do the same job with fewer additives. Use packaged snacks when convenience matters.

Where can I buy high-protein snacks?

Everything here is sold on eBay in multi-packs and variety boxes; our links search for each product so you can compare sellers and prices. We may earn a commission at no extra cost to you. Check best-before dates, and in summer choose sellers who ship bars quickly.

Sources