Don't Trust The Label, Experts Say High-Protein Snacks Aren't Always Healthy

Protein-rich foods and snacks have become increasingly popular as consumers pay more attention to weight management and muscle preservation. Products such as protein bars, cookies, wafers, chocolates and ice creams are now widely marketed with prominent protein claims. However, nutrition experts have warned that the presence of protein alone does not automatically make a product healthy. Consumers need to look beyond front-of-pack claims and examine the nutritional information and ingredient list before making a purchase.

Experts say some products promoted as “high protein” can still contain significant amounts of added sugar, sodium, saturated fat, calories and highly processed ingredients. Dr Lovneet Batra, a clinical nutritionist, said products such as protein bars, cookies and wafers can sometimes contain refined flour, added sugars and several additives. This means consumers should consider the overall nutritional profile rather than allowing a high protein number on the packaging to determine whether a product is a healthy choice.

The ingredient list is one of the most important sections to examine, particularly because ingredients are generally listed in descending order by weight. If refined flour such as maida appears among the first ingredients in a product promoted as protein-rich, consumers may want to reconsider whether it is genuinely protein-focused. Experts have also advised checking for ingredients such as maltodextrin, fillers and other highly processed components that may add little nutritional value.

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Protein content should also be considered in relation to the total calorie count. As a general benchmark, around 10 grams of protein per 100 calories can indicate a protein-focused snack, while products providing around 12 to 15 grams per 100 calories may be particularly protein-dense. However, experts stress that this calculation should not be used in isolation. Fibre content, added sugar, total calories, the ingredient list and the level of processing are all important factors when assessing the quality of a protein product.

Consumers can also look for independent verification when assessing claims made by nutrition brands. Industry expert Himmath Jain said terms such as “high protein”, “clean” and “natural” are increasingly expected to be supported by clearer information about ingredients, quality standards and scientific evidence. Independent organisations that test products for factors such as purity, safety and accuracy of on-label claims can provide additional information for consumers trying to assess whether a product matches its marketing.

The growing popularity of protein-based snacks highlights the importance of making informed choices rather than relying solely on attractive packaging or health-focused advertising. A product can provide a substantial amount of protein while also containing ingredients that consumers may want to limit. Checking the ingredient list, comparing protein with calories, monitoring added sugar and considering fibre and processing levels can help consumers make more informed decisions when choosing protein-rich snacks.

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