High Protein Snack Builder

Plan your protein intake with this offline tool. Select ingredients, adjust portions, and see total protein, calories, and macros. Designed for meal prep and habit building. All calculations run locally in your browser.

Educational only, not medical advice. For dietary planning discussions with a nutritionist or doctor.

Nutrition Summary

g Protein

Total protein per serving

Calories

Carbs (g)

Fat (g)

Interpretation

Add ingredients to see protein content analysis.

Daily Protein Context

General guidance: many adults need 0.8–1.2g protein per kg body weight daily. This snack provides approximately 0% of a 20g protein snack target.

Adjust target (g): 20g

Why Plan High-Protein Snacks?

Protein-rich snacks can help manage hunger, support muscle maintenance, and provide steady energy. This tool helps you visualize the nutritional impact of combining common ingredients, making it easier to plan snacks that align with your goals.

How to Use This Builder

Select an ingredient from the dropdown.
Adjust the portion amount (in grams or ounces) and number of servings.
Click "Add to Snack" to include it in your list.
Repeat to build a multi-ingredient snack. The totals update automatically.
Use the daily protein context slider to see how your snack compares to a typical target.

Realistic Examples

Snack Idea	Ingredients	Total Protein (approx)	Calories
Post‑Workout	1 scoop whey powder (30g) + 200ml water	24g	120 kcal
Afternoon Sustenance	150g Greek yogurt + 20g almonds	18g	210 kcal
Quick Savory	100g cottage cheese + 1 hard‑boiled egg	22g	190 kcal

Common High‑Protein Ingredients (per 100g)

Ingredient	Protein (g)	Carbs (g)	Fat (g)	Calories
Chicken Breast (cooked)	31	0	3.6	165
Greek Yogurt, non‑fat	10	4	0.4	59
Canned Tuna in water	23	0	0.6	100
Almonds (raw)	21	22	50	579
Whey Protein Powder	80	6	4	380

Note: Values are approximations for general comparison. Actual products vary.

What‑If: Adjust Protein Goal

See how changing your per‑snack protein goal affects ingredient portions. Drag the slider and see suggested adjustments.

Target protein per snack: 20 g

For Greek Yogurt:

200 g

(~10% protein)

For Chicken Breast:

65 g

(~31% protein)

Frequently Asked Questions

How accurate are the nutrition values?

Values are based on typical averages from public food composition databases. Actual products can vary due to brand, preparation, and natural variation. Use as a planning estimate, not for precise diet tracking.

Can I save my snack combinations?

This tool runs entirely offline and does not save data. Use the "Copy Summary" button to note down results. For persistent storage, consider a dedicated nutrition app.

What if I have dietary restrictions or allergies?

This tool provides general information. Always check ingredient labels and consult with a healthcare professional or dietitian for personalized advice, especially with allergies, kidney issues, or metabolic conditions.

How do I measure portions without a scale?

Use visual cues: a deck of cards ≈ 85g cooked meat; a tennis ball ≈ ½ cup cottage cheese; a small handful ≈ 20–30g nuts. For accuracy, a kitchen scale is recommended.

When should I seek professional nutrition advice?

If you have specific health conditions (e.g., diabetes, kidney disease, food allergies), are pregnant, or are making major dietary changes, consult a registered dietitian or doctor for personalized guidance.

Formulas & Assumptions

Protein (g) = (Portion in grams) × (Protein per 100g of ingredient) ÷ 100

When US units (oz) are selected: 1 ounce = 28.3495 grams.

Calories calculated using 4 kcal/g for protein, 4 kcal/g for carbs, 9 kcal/g for fat.

Ingredient nutrition data sourced from generalized USDA and public health references.

All numbers are rounded to one decimal place for display.

Interpretation bands: Low protein snack (<10g), Moderate (10‑19g), High (20‑30g), Very High (>30g).

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High Protein Snack Builder

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