How much protein should a protein snack have to be "worth it"?

When it comes to protein snacks or protein candy, the magic number is usually 10–20 grams of protein per serving.

• 10g of protein is the minimum amount most dietitians consider useful for supporting satiety (feeling full) and muscle recovery.

• 15–20g of protein per snack is ideal if your goal is building or maintaining muscle, especially after a workout.

• Anything with less than 7g of protein often doesn’t deliver enough benefit compared to the calories and sugar it contains.

Quick guideline:
Look for protein snacks that have at least 10 grams of protein, under 10 grams of sugar, and a good balance of calories (150–250 per serving).

That way, your protein candy isn’t just a sweet treat—it’s actually fueling your body and helping you hit your daily protein goals.

According to Harvard Health: "our bodies can only process about 20 to 40 grams of protein at a time. That means you shouldn't plan on getting a day's worth of protein in one or two meals. Rather, try to get some protein at every meal. And supplement with healthy snacks that contain at least five grams of protein. Focus on getting protein from high-quality food sources like lean meats, fish, dairy, soy, legumes, nuts, and whole grains".