How to read a protein snack label

The front of a protein snack is an ad. It shows the biggest number in the biggest font. The back is where the facts live. Once you know where to look, you can size up any protein snack in under a minute.

Step 1: Check the serving size

Start at the top of the Nutrition Facts panel. Every number below it is per serving, and a serving is not always the whole pack.

A bag of chips might say "about 2 servings." If you eat the whole bag, double everything. A bar is usually one serving, but check anyway.

Step 2: Read the protein line

Now look at protein. As a rough guide:

The FDA Daily Value for protein is 50g. Under FDA rules, a food can say "high in protein" or "excellent source of protein" only if a serving has at least 20% of the Daily Value, which is 10g.

Step 3: Do the protein-per-calorie test

This is the most useful trick on this page. Protein has about 4 calories per gram. Multiply the protein grams by 4, then compare that to the total calories.

• David Chocolate Chip Cookie Dough Bar: 28g of protein times 4 is 112 calories, out of 150. Most of the bar is protein.
• Snickers: 4g of protein times 4 is 16 calories, out of 250. Very little of the bar is protein.

If protein makes up about half the calories or more, the snack is built around protein. If it is a small slice, the protein is more of a garnish.

Step 4: Check added sugar

The FDA requires an "Includes Added Sugars" line on the label. That is the sugar put in during processing, not the sugar that comes naturally in things like fruit or milk. The Daily Value for added sugars is 50g.

For a protein snack, single digits is a good target. Many of the best ones are at 0g or 1g. Magic Spoon's Chocolate Peanut Butter Protein Treats have 12g of protein and 1g of sugar.

Step 5: Scan the ingredient list

Ingredients are listed by weight, most first. Look for:

• The protein source near the top. Milk protein, whey, egg whites, meat, soy, or pea protein are common.
• The sweeteners. If a snack has 0g of sugar and tastes sweet, it uses something else, like sugar alcohols, allulose, stevia, or sucralose. Learn more in what are sugar alcohols and allulose.
• Allergens. Milk, soy, peanuts, and tree nuts are common in protein snacks.

Fiber is a bonus. If a protein snack also has a few grams of fiber, it can feel more filling. The Daily Value for fiber is 28g.

A quick checklist

Next time you are in the snack aisle, run through this:

1. How big is a serving?
2. How much protein is in it?
3. Is protein about half the calories or more?
4. How much added sugar?
5. Do I recognize the protein source and the sweetener?

That is it. Five checks, and you know more than the front of the pack wants you to.

Or let someone else read the labels

Reading labels works, but it takes time, and the best snacks often come from small brands that sell by the case. You can read every label in the store and still never see them.

At finds box, we do the reading for you. Every item in a box is high in protein, high in fiber, or low in sugar, and we list the macros for each one, like KhLoud's 7g protein popcorn. Our team tastes and approves everything, so you only get the good stuff. For more snack ideas, see high-protein snacks that need no cooking.