Free printable · Snack-label edition
Protein per serving, at a glance.
A one-page reference for reading the portion on a pack and working out what is in the amount you eat.
PDF · 1 A4 page · about 5 KB · no email needed · edition 8 September 2026
The examples on the sheet
These are labelled portions from three US Quest products, not suggested serving sizes. Check your own pack for the latest recipe and values.
| Per labelled portion | Nacho Cheese ChipsQuest · 1 bag (32 g) | Cookie Dough BarQuest · 1 bar (60 g) | Chocolate Chip CookieQuest · 1 cookie (59 g) |
|---|---|---|---|
| Protein | 18 g | 21 g | 15 g |
| Calories | 150 kcal | 190 kcal | 240 kcal |
Manufacturer sources are linked in the table. This first edition covers packaged snack labels; it is not a complete food database.
The portion formula
Protein in your portion = labelled protein × your portion weight ÷ labelled serving weight.Use grams for both weights. Example: 20 g protein per 100 g × 50 g ÷ 100 g = 10 g protein in that portion. The numbers are illustrative.
The same arithmetic applies to other listed nutrient amounts. A US label’s serving size describes a typical amount eaten, not a recommendation. FDA: serving sizes.
Your shopping checklist
- Find the serving size and the number of servings in the pack.
- Match the label to the portion you plan to eat.
- Read protein alongside calories, fiber, saturated fat, sodium and added sugars.
- Check ingredients and allergen information on your own pack.
- Compare price per portion, then choose for your preferences and budget.
How to use it
Save it on your phone or print at actual size on A4 paper. Keep the formula beside a label when checking a different portion, and use the checklist to compare snacks.
For the full comparison, including other nutrients and dated prices, read the snack-label guide. To record what you eat, see Protein Ring’s meal-logging workflow.