Written by Rachel Orriss | Last updated July 2026 | 4 min read
Low Calorie Snacks UK 2026 — Best High Protein Options
The best low calorie snacks are not just low in calories — they are high enough in protein to actually reduce hunger until the next meal. This guide covers what to look for, what to avoid, and where Herbalife protein products fit in.
Quick answer: The most effective low calorie snacks combine under 200 calories with at least 10g protein. High protein options — Greek yoghurt, boiled eggs, cottage cheese, protein shakes — outperform low-calorie but low-protein snacks like rice cakes or fruit for keeping hunger at bay.
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What makes a good low calorie snack
The problem with most “low calorie” snacks is that they are low in protein too — which means they do not reduce hunger effectively. A 100-calorie rice cake leaves most people hungry within 30 minutes. A 150-calorie Greek yoghurt with 15g protein keeps most people satisfied for two to three hours.
High protein, low calorie
Greek yoghurt (0% fat), cottage cheese, boiled eggs, edamame, and protein shakes all provide substantial protein at under 200 calories. These are the most effective snacks for managing hunger between meals.
Low calorie but low protein
Rice cakes, fruit, vegetable sticks, and most “diet” snack bars are low in calories but also low in protein. They satisfy hunger briefly but rarely for more than an hour. Fine as part of a varied diet, but not the most effective hunger management tool.
The protein shake option
A half-serving of Protein Drink Mix mixed with water provides approximately 15g protein at around 60–70 calories — one of the most efficient high-protein, low-calorie options available. It takes 60 seconds to make and requires no refrigeration before opening.
What to avoid
Most “protein bars” marketed as healthy snacks contain 200–300 calories and only 10–15g protein — similar to a small chocolate bar. Check the label: if the sugar content is over 10g per bar, it is not a diet snack regardless of the protein content.
The practical approach
The most effective strategy is not to find the perfect snack — it is to reduce the need for snacking by eating higher-protein meals. A Formula 1 shake for breakfast with approximately 18–20g protein significantly reduces mid-morning hunger for most people, which means fewer snacks needed before lunch.
If you do need a snack, prioritise protein over low calories. A 150-calorie snack with 15g protein is more useful for weight management than a 80-calorie snack with 2g protein.
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Frequently asked questions
What are the best low calorie high protein snacks in the UK?
Greek yoghurt (0% fat), cottage cheese, boiled eggs, edamame, and protein shakes are the most effective options. They provide substantial protein at under 200 calories, which keeps hunger at bay more effectively than low-protein alternatives.
Are protein bars good for weight loss?
Most protein bars contain 200–300 calories and 10–15g protein — similar to a small chocolate bar. They are not inherently bad, but they are rarely the most efficient snack for weight loss. Check the label before assuming a protein bar is a diet food.
How can I reduce snacking between meals?
The most effective approach is to eat higher-protein meals, particularly breakfast. A high-protein breakfast significantly reduces mid-morning hunger for most people, which reduces the need for snacks before lunch.
