Protein is not the whole story: what your protein snack may be missing
Most Indians now look for protein when they pick a snack. But protein is one nutrient. Here is what a protein-only snack can miss, and how dry fruits, nuts and seeds fill the gap.
Walk down any snack aisle and you will see "high protein" on chips, cookies, bars and even ice cream. Shoppers have noticed. In a 2026 survey of more than 6,000 people by the snack brand Farmley, 86% said protein matters when they choose a snack, and about a third said they would pay more for it.1
Protein is important. But it is one nutrient out of dozens, and a snack built only around it can leave the rest of your plate short.
What India's nutrition experts recommend
The ICMR-National Institute of Nutrition's 2024 Dietary Guidelines for Indians advise getting protein from real food rather than protein powders. They also recommend eating a variety of nuts, oilseeds, millets and pulses, and they estimate that 56.4% of India's total disease burden is linked to unhealthy diets.2
The nutrients most of us are short on
A 2024 study in The Lancet Global Health estimated nutrient intake for almost the whole world's population. It found that about two in three people do not get enough vitamin E, and similar shares fall short on calcium and iron. In India, intake of riboflavin (vitamin B2), folate and vitamins B6 and B12 was especially low.3
These are exactly the nutrients a protein bar or protein chips are not designed to give you. Many such products also carry little fibre, and some add sugar or refined oil to make them taste good.
What a handful of dry fruits brings
Nuts and seeds give you protein too, but they bring a lot more with it. Here is what a 35 g handful (the daily amount ICMR-NIN suggests for nuts and seeds) of each contains:
| Snack | Protein | Fibre | Also rich in |
|---|---|---|---|
| Almonds | 7.4 g | 4.4 g | Vitamin E (9 mg), riboflavin, magnesium |
| Pumpkin seeds | 10.6 g | 2.1 g | Magnesium (207 mg), zinc, iron |
| Chia seeds | 5.8 g | 12 g | Omega-3 ALA (6.2 g), calcium |
| Walnuts | 5.3 g | 2.3 g | Omega-3 ALA (3.2 g) |
| Cashews | 6.4 g | 1.2 g | Magnesium, zinc, iron |
Almonds stand out for vitamin E and riboflavin, two of the nutrients the Lancet study flagged. Pumpkin seeds are one of the richest everyday sources of magnesium. Chia and walnuts are among the few plant foods with meaningful omega-3.
Build a better snack
- Mix, don't pick one. 15 g almonds, 10 g walnuts and 10 g pumpkin seeds make a 35 g handful that covers far more than protein.
- Add a seed to what you already eat. A spoon of chia or flax in curd, or pumpkin seeds on a salad.
- Read the label on "protein" snacks. Check the sugar, the oil and how far down the ingredient list the protein source actually is.
- Keep it simple. Unsalted, unroasted or lightly roasted nuts and seeds, with nothing added, are the most honest protein snack there is.
Sources
- Outlook Business: 86% of Indians prioritise protein while choosing snacks (Farmley Healthy Snacking Report 2026). Survey by a snack brand.
- South First: ICMR releases Dietary Guidelines for Indians after 13 years (ICMR-NIN, May 2024)
- Passarelli S. et al. Global estimation of dietary micronutrient inadequacies: a modelling analysis. The Lancet Global Health, 2024
- USDA FoodData Central, SR Legacy: almonds (170567), pumpkin seed kernels (170556), chia seeds (170554), walnuts (170187), raw cashews (170162)