7 snack packs to help you hit your protein goals

Protein is all the rage these days — and now it’s showing up as the star in a growing number of snack packs.

There’s a good reason to eat more protein: The macronutrient helps build and repair tissues, supports our immune system, maintains bone mass and fuels hormone and enzyme production.

One reason protein seems to be everywhere right now is the popularity of GLP-1 weight loss medications, which a growing percentage of the U.S. population has tried. Eating adequate amounts of protein when trying to lose weight is crucial for maintaining muscle mass and keeping you energized. And snacking is one way to sneak in more protein throughout the day.

But whether or not you’re on weight loss medications, it’s important to include protein in your snacks, Marissa Karp, dietitian and founder of MPMNutrition, tells Yahoo Life.

“Depending on your needs and what is happening at your meals, it can be very useful to include a protein-rich snack,” she says, noting that many people want to hit upwards of 100 grams of protein per day. “I actually don't mind that people are focused on meeting protein goals, as it is key to feel your best.” However, she adds, it’s important to include other macronutrients — carbs and fat — in our daily meals too.

Dietitian Bethany Ferguson agrees, telling Yahoo Life: “When I talk about what to include in a snack for my clients, I always tell them to choose at least two macronutrients, always coupling carbohydrate with a fat or protein.” Ferguson says that food pairing like this can help reduce blood sugar spikes, leading to more sustained energy levels and preventing crashes later on.

For some, pre-packaged protein packs are the answer to sneaking in extra grams of protein throughout the day, as well as keeping them full between meals. But when choosing pre-prepared or packaged foods, Diana Guevara, a dietician with UTHealth Houston, suggests looking out for excess sodium, added sugar and saturated and trans fat.

“Generally, protein packs will lean on cheese and processed meats like ham, turkey or jerky for their protein source, which are generally higher in sodium and saturated fat,” she tells Yahoo Life. “Also, some of these protein packs can be pretty expensive and easy to replicate at home.”

Here are some popular protein snack packs — and what experts think of them.

P3 Portable Protein Snack Pack with Turkey, Ham and Cheddar Cheese, $2.79 at Target

This Oscar Meyer product is basically a protein-rich version of the classic Lunchables. It comes in three different varieties: turkey, ham and cheddar cheese; dark chocolate amond nut clusters, turkey and cheddar cheese; and turkey, almonds and Colby Jack cheese.

Calories: 150-170
Total Fat: 10-12g
Protein: 10-14g
Fiber: 0-1g
Sodium: 460-540mg

What a dietitian says: “The calorie and protein content are great for a snack,” dietitian Dalia Beydoun tells Yahoo Life. “It's low on fiber and could use some color for extra nutrients. Considering it includes dark chocolate clusters, the sugar content is relatively low. Sodium is a bit high, but that's to be expected with the turkey and cheese.”

Protein Pack Quick Bites, $3.99 at Target

Target’s Good & Gather brand has two varieties of these snack packs: cheddar cheese and beef sausage, and Colby Jack cheese and turkey sausage.

Calories: 130-160
Total Fat: 10-13g
Protein: 10-11g
Fiber: 0g
Sodium: 400-480mg

What a dietitian says: “These lack fiber since there’s no fruit or veggies included, and the two ingredients used are both high in sodium and fat,” says Beydoun, pointing to the cheese and sausage. “The protein-to-calorie ratio is solid, so it's a decent option if you're prioritizing protein, but it's missing some balance in terms of micronutrients,” which are vitamins and minerals such as iron, vitamin D and magnesium.

Snapables Protein Snack Pack, price depends on subscription at Snap Kitchen

Snap Kitchen, a subscription service, offers pre-made, ready-to-eat meals, which now include a protein pack you can grab and go. The pack provides a hardboiled egg, roasted sea salt almonds, white cheddar cheese cubes and grapes.

Calories: 450
Total Fat: 34g
Protein: 23g
Fiber: 4g
Sodium: 530g

What a dietitian says: At 450 calories, “this pack could be a meal for some people, given its calorie content,” says Beydoun. “It's a well-balanced option with good protein, though the sodium is high due to the cheese and salted almonds. It’s a solid choice if you're looking for a higher calorie, more filling snack.”

7-Select Go Smart! Snack Mix, Fit & Fuel, about $2.95 at 7-Eleven

On the road? 7-Eleven now has its own version of the protein pack, and it’s perfect for your car’s cup holder. The tube contains a mix of edamame, raisins, almonds, dark chocolate-covered edamame and pepitas.

Calories: 150
Total Fat: 8g
Protein: 8g
Fiber: 4g
Sodium: 80g

What a dietitian says: “This is one of my favorites,” Beydoun says. “It has a moderate calorie count with a good amount of protein and fiber for a snack, while keeping sodium low. The edamame is the star addition that gives it a nice boost of plant-based protein. Plus, the dark chocolate is a nice portion-controlled sweet treat to round it out.”

Starbucks Protein Boxes, Between $6.95 and $8.95 at Starbucks

Starbucks has several varieties of protein boxes. Depending on which one you select, you’ll receive a mix of items such as:

• Justin’s almond butter

• Uncured salami

• Hard-boiled eggs

• Gouda cheese

• Cheddar cheese

• Brie

• Crackers

• Dried apricots

• Dried cranberries

• Apples

• Grapes

Calories: 460-530
Total Fat: 22g-31g
Protein: 20g-26g
Fiber: 3g-5g
Sodium: 450mg-810mg

What a dietitian says: “I like the options Starbucks have in their protein packs,” Ferguson says. “They also include dried or fresh fruit in their packs, which is good for a source of fiber and helping to get to that four to five fruit and vegetable servings per day.”

One thing to note: these boxes are also are higher in calories than some other snack boxes on this list and may be more suitable for a meal replacement.

Overt Organic Protein Snack Box, Price dependent on location at Whole Foods

This snack box, which is sold at Whole Foods, contains organic egg salad, carrots, tomatoes, cheddar cheese, dates and rice crackers.

Calories: 400
Total Fat: 25g
Protein: 16g
Fiber: 5g
Sodium: 700mg

What a dietitian says: “I really like the egg salad as a protein source, and the carrots and tomatoes add nice color and nutrients,” says Beydoun. “The dates add sweetness, but they also contribute extra calories. For a snack box, this one is fairly high in calories for the average person. The protein and fiber are great, though the sodium is quite high — this box alone provides about 30% of the daily sodium limit — so keep that in mind if you're watching your sodium intake.”

Kirkland Cheese Fruit and Nut Packs, $29 for 16 single-serve packs at Amazon

Calories: 180
Total Fat: 13g
Protein: 8g
Fiber: 2g
Sodium: 180g

Want to load up on protein packs? Costco’s variety includes cheese, fruit and nuts.

What a dietitian says: “These packs are pretty balanced, but the calorie count is on the high side compared to the protein and fiber content,” Beydoun says. “The 180 mg of sodium is something to consider if you're watching your salt intake. Adding some veggies or a higher fiber component could make it more satisfying and nutritionally balanced.”

The bottom line

These protein packs can be a great way to curb your hunger, as they offer a blend of macronutrients with an emphasis on all-important protein. But they do come with some drawbacks.

“My one qualm is that they tend to not have much fiber in them, especially when choosing the meat and cheese versions, and lots of them are filled with processed meats, which are more of a sometimes vs. everyday food,” Karp says. “I like the ones that balance nuts and cheese together — just watch out for added sugar in the dried fruit components.”

Another other drawback is the cost. While grabbing a premade kit is convenient, making your own protein pack is simple and more “cost-effective,” says Beydoun. To make a homemade snack pack, Beydoun recommends picking one or more of the following for a protein boost:

• Hard-boiled eggs

• Greek yogurt

• Roasted chickpeas

• Cheese

• Lean meats

Just remember to add more than just protein to make your snack packs satiating and nutritious. Pair these protein-rich ingredients with fruits or veggies for fiber, and include a small portion of nuts or seeds for healthy fats.