As an engineer, working on the desk all day long myself, trying to hit your daily protein target can feel really hard sometimes.

I have seen so many snacks claim to be “high protein”, but when you actually read the nutrition label, the protein content is often lower than expected, or the serving size is unrealistically big to cover up the low protein content.

For Aussie lifters, protein intake plays an important role in muscle repair and maintenance. Research suggests physically active individuals often aim for around 1.6–2.2 g of protein per kg of body weight per day to support training adaptation and recovery (International Society of Sports Nutrition consensus) (https://pmc.ncbi.nlm.nih.gov/articles/PMC12655512/) .

This post breaks down the best high protein snacks available in Australia based on:

• protein per 100g
• convenience
• availability in supermarkets or online
• suitability for busy lifestyles
• We also included a comparison table so you can quickly identify which snacks provide the highest protein density.

What Makes a Snack "High Protein"?

Many packaged foods highlight protein on the front label, but the actual protein density can vary significantly.

A simple way to evaluate protein snacks is to look at protein per 100g, rather than per serving. This allows easier comparison between products.

General benchmarks used by most lifters, including myself:

• 10g protein per serving: moderate protein snack
• 20g protein per serving: strong protein snack
• 30g+ protein per 100g: high protein density food

Protein provides essential amino acids that the body cannot produce on its own and must obtain through diet (https://pmc.ncbi.nlm.nih.gov/articles/PMC11613885/).

For individuals performing resistance training, higher protein intake is commonly recommended compared with sedentary populations, as exercise increases protein turnover and muscle repair requirements (https://pmc.ncbi.nlm.nih.gov/articles/PMC12655512/).

Quick Comparison Table: High Protein Snacks in Australia (per 100g)

Protein values are approximate averages based on publicly available nutrition panels.

For example, Gnomnivore high-protein jerky contains 64.7g protein per 100g (see label below).

Best High Protein Snacks Available in Australian Supermarkets

Supermarkets still remain one of the easiest places to find convenient protein snacks, as I always sneak one of the protein bars while doing grocery shopping.

High Protein Jerky Options

Jerky is one of the most protein-dense snack categories because most of the water content is removed during the drying process.

Common supermarket options include:

• Jack Link’s Beef Jerky
• Coles brand jerky
• biltong style dried beef snacks

Protein density often ranges between 40g and 60g per 100g depending on recipe and drying process.

Some products include added sugars or sauces which can reduce protein density relative to total weight.

High Protein Yoghurts

Greek yoghurt and high-protein yoghurt products are widely available in Australia.

Examples include:

• Chobani Fit
• YoPRO
• supermarket high protein yoghurt varieties

These products typically provide around 8–12g protein per 100g depending on formulation.

While not as protein dense as dried meat snacks, they can still contribute to daily protein intake.

Ready-to-Eat Meat and Seafood Snacks

Whole-food protein options include:

• tuna cans
• canned salmon
• chicken snack packs
• boiled eggs

Tuna typically provides around 23–26g protein per 100g, making it one of the most accessible high protein supermarket foods, and the best lunch!

Best High Protein Bars in Australia

Protein bars are widely consumed due to convenience and portability.

Popular options include:

• Quest bars
• Muscle Nation bars
• Coles high protein bars

Protein content typically ranges from 18g to 25g per bar.

Bars can be useful when travelling or when refrigeration is not available.

However, protein density varies depending on formulation, and some products contain significant amounts of carbohydrates or fats relative to protein content.

And everyone knows that these bars taste like cardboard sometimes…

Best Whole Food High Protein Snacks

As a lifter, I always prefer snacks with the simplest ingredient lists.

Whole-food protein options include:

Nuts and Seeds

• peanuts
• almonds
• pistachios
• pumpkin seeds

Protein density generally ranges between 20–30g per 100g. Note that nuts should only be roasted and salted to maintained their most healthy stage.

Dairy Foods

• Greek yoghurt
• cottage cheese
• cheese portions

These foods provide a balanced combination of protein and fats.

Eggs

Eggs provide approximately 12–13g protein per 100g. Having 2-3 eggs for breakie is the best!

High Protein Snacks for Different Situations

High Protein Snacks for Work

Convenient shelf-stable options include:

• jerky
• protein bars
• tuna cans
• nuts

These options require minimal preparation and are so easy to eat straight away. Though you need a spoon for tuna, if not, you're diabolical bro :).

High Protein Snacks for Pre Workout

Lighter protein snacks may be preferred prior to training.

Examples include:

• yoghurt
• protein bars
• milk-based drinks
• or as simple as a banana with peanut butter.

High Protein Snacks for Post Workout

Higher protein density foods are commonly consumed after training sessions.

Examples include:

• jerky
• tuna
• cottage cheese
• protein shakes

Research suggests protein ingestion distributed across the day supports muscle protein synthesis (https://pubmed.ncbi.nlm.nih.gov/28642676/).

Savoury High Protein Snacks

While many protein snacks are sweet, savoury options are getting increasingly popular these days. 

Examples include:

• jerky
• biltong
• roasted edamame
• flavoured nuts

Some newer brands focus on savoury flavour profiles combined with high protein density.

Common Problems With Many "High Protein" Snacks

Some products marketed as high protein may contain relatively modest protein content compared with total calories.

Common issues include:

• big serving sizes to push protein content up
• higher sugar content
• low protein density relative to carbohydrates or fats

This is why we should compare protein per 100g to provide a clearer picture of protein density.

How to Choose the Best High Protein Snack

To make it easy, only consider the following factors when you shop for your protein:

- Protein density

Higher protein per 100g generally indicates a more protein-dense food.

- Convenience

Shelf-stable snacks can be useful for busy schedules.

- Clean ingredients

Some consumers prefer simple ingredient lists, no added sugar, no artificial additives, etc.

- Taste preference

Sweet vs savoury options.

- And finally cost per gram of protein

Comparing price relative to protein content can help evaluate the value of your purchase very quickly and easily.

Emerging Trend: High Protein Savoury Snacks in Australia

The Australian snack category continues to expand, with increasing availability of high protein options across both supermarkets and online stores.

Savoury protein snacks such as jerky, nuts and roasted legumes provide alternatives to sweet protein bars.

A lot of online-first brands are focusing on protein density combined with bold flavour profiles, and Gnomnivore is one of them!

Final Thoughts

High protein snacks can help support daily protein intake when used alongside balanced meals.

Comparing protein per 100g can make it easier to identify protein-dense foods.

Both supermarket and online options are available across Australia, including meat snacks, dairy products, protein bars and plant-based snacks.

Selecting a combination of convenient and enjoyable options may help maintain consistency with nutrition habits.

FAQ

What snack has the highest protein in Australia?

Dried meat snacks such as jerky and biltong often provide some of the highest protein density, commonly ranging between 40–65g protein per 100g depending on recipe and drying process.

Our Engineered Beef Jerky range is one of the highest protein-to-calorie ratio in the market, and has a long shelf life due to low moisture content!

Are protein bars actually high in protein?

Protein bars typically provide between 18–25g protein per bar, though protein density varies by product formulation. 

It depends on what category you are comparing it to, as cost per g of protein, protein bar is pretty high in protein.

Is jerky a good protein snack?

Jerky is an excellent source of protein and has one of the highest protein densities due to reduced moisture content.

How much protein do gym goers typically aim to consume?

Sports nutrition literature often cites ranges around 1.2–2.0 g protein per kg body weight per day for physically active individuals (https://pmc.ncbi.nlm.nih.gov/articles/PMC12655512/).

What are convenient high protein snacks?

Examples include protein bars, jerky, yoghurt, tuna cans and nuts due to portability and availability in Australian supermarkets.