Snack label comparison
High-fiber snacks compared
Four packaged snacks with 6–15 g fiber per labeled serving. Compare portions, protein, calories and sodium to find the trade-offs that matter to you.
US manufacturer labels checked . Selected examples, not a ranking of all snacks.
Compare the labels
Swipe sideways to see every nutrition column.
| Snack | Fiber | Serving | Protein | Calories | Sodium |
|---|---|---|---|---|---|
| Biena Sea Salt Roasted Chickpeas | 6 g | 1 oz (28 g) | 6 g | 120 | 190 mg |
| Seapoint Farms Sea Salt Dry Roasted Edamame | 6 g | ⅓ cup (30 g) | 14 g | 130 | 140 mg |
| Quest Chocolate Brownie Protein Bar | 15 g | 1 bar (60 g) | 20 g | 170 | 240 mg |
| Fiber One Chocolate Fudge Brownie | 7 g | 1 brownie | 2 g | 70 | 85 mg |
Does more fiber mean more protein?
No. The Fiber One brownie has more fiber but less protein than the edamame serving. Compare both columns rather than choosing on fiber alone.
Are these equal portions?
No. A bar, a brownie and a measured portion of legumes have different weights. These are label servings, not portion recommendations; check how many servings you eat.
Ingredients, allergens and label images
- Biena Sea Salt Roasted Chickpeas: Chickpeas, sunflower or safflower oil, and sea salt. View label image
- Seapoint Farms Sea Salt Dry Roasted Edamame: Soybeans and sea salt. Contains soy. Figures are for the 4 oz bag’s label. View label image
- Quest Chocolate Brownie Protein Bar: Includes polydextrose and erythritol. Contains milk, almonds and soy; shared equipment also processes peanuts and other tree nuts. View label image
- Fiber One Chocolate Fudge Brownie: Includes chicory root extract, sugarcane fiber, polydextrose and sorbitol. Contains wheat, egg, soy and milk. View nutrition and ingredients
Check your package for current ingredients, allergens and nutrition. This comparison does not establish that a snack is medically suitable for you. Medical disclaimer.