Who is choosing a snack?

Runners eating shortly before a 5K

If you have 1 to 2 hours before running, the NHS Couch to 5K plan suggests a light, carbohydrate-based snack. A protein claim alone does not tell you whether a bag of tortilla chips fits that occasion.

Runners choosing a snack after training

If you want a crunchy snack afterwards, compare the protein in the portion you expect to eat, not just the claim on the front of the pack. Products sold as protein tortilla snacks have different serving and pack sizes.

Shoppers checking plant-based ingredients

Lentil- and soya-based snacks still need an allergen check. The Doritos Protein, Waitrose popped tortilla and The Curators products discussed here contain soya; The Curators also contains milk, while the Waitrose product may contain sesame.

What should you check?

Decide when you will eat the snack before comparing protein figures: an imminent run and a snack afterwards call for different checks.

Priority What to check Your needs
Timing For a run in 1 to 2 hours, consider the light carbohydrate-based snack suggested by the NHS Couch to 5K plan. If choosing a tortilla snack, check the portion and when you intend to eat it. I am running soon and want a light pre-run snack, rather than choosing by protein content alone.
Protein per portion Read the stated serving size, pack weight and protein per serving or pack. Doritos UK lists 10g protein per 48g bag of Protein Chipotle; Waitrose & Partners lists 6.6g per 30g serving of its popped tortillas. For a snack after my run, I want to know how much protein is in the amount I would actually eat.
Other nutrition information Compare carbohydrate, fat, fibre and salt for the same portion size. Doritos UK lists 24g carbohydrate, 5.1g fibre and 0.48g salt per 48g bag of Protein Chipotle. I would rather check the whole nutrition panel than assume that a high-protein label makes a snack a light choice before running.
Allergens Read the ingredient and allergen statement on the exact pack. Check soya, milk and any sesame warning where relevant; recipes and labels can change. If I need to avoid an ingredient, the current pack label matters more than the snack’s plant-based description.

Common buying mistakes

  • Treating a protein claim as a pre-run fuelling plan

    Protein content does not replace the timing advice in the NHS Couch to 5K plan, which suggests a light carbohydrate-based snack 1 to 2 hours before running.

    Decide whether you are buying something to eat shortly before the run or a savoury snack for later, then compare products for that occasion.

  • Comparing protein per 100g without checking the portion

    A per-100g figure can describe a different amount from the serving or pack you plan to eat. Doritos UK lists 10g protein per 48g bag of Protein Chipotle, while Waitrose & Partners lists 6.6g per 30g serving of its popped tortillas.

    Compare the protein stated for your likely portion and check the serving size alongside the rest of the nutrition panel.

  • Assuming plant-protein snacks have no relevant allergens

    The products discussed here contain soya; The Curators Tangy Cheese Protein Chips also contains milk, and Waitrose High Protein Salt & Vinegar Popped Tortillas may contain sesame.

    Check the ingredient and allergen statement on the pack you receive before eating it.

Brand and product-line references

These examples illustrate different protein tortilla-snack formats; their nutrition figures use the serving or pack sizes stated by the respective brands or retailer.

Doritos

The Doritos Protein Chipotle range is a popped snack made with soya, lentils and corn.

  • Doritos UK lists 10g protein and 24g carbohydrate per 48g bag of Protein Chipotle.
  • The product contains soya. Its protein content alone does not make it the light carbohydrate-based snack suggested by the NHS for 1 to 2 hours before a run.

Waitrose

Waitrose High Protein Salt & Vinegar Popped Tortillas comes in an 80g pack with a stated 30g serving.

  • Waitrose & Partners lists 6.6g protein per 30g serving.
  • The product contains soya and may contain sesame. Check the current pack label, as recipes can change.

The Curators

The Curators Tangy Cheese Protein Chips is a lentil- and soya-based snack listed by Waitrose & Partners.

  • The Waitrose & Partners listing states 25g protein per 85g pack and describes the product as gluten free and vegetarian.
  • It contains soya and milk; check the pack if either allergen is relevant to you.

Joybuy snack option

This lentil-cake option is a crunchy alternative to tortilla chips for a snack away from the start of a 5K. It is not the same product as any of the protein tortilla snacks discussed above.

Kallo Protein Packed Lentil Cakes 100g pack

Kallo Protein Packed Lentil Cakes 100g

Consider these lentil cakes if you want a crunchy snack rather than tortilla chips. Check the pack for the protein in your intended portion, other nutrition information and any allergens before deciding when to eat them around a run.

View on Joybuy

Questions about 5K snacks

Should I eat high-protein tortilla chips immediately before a 5K?

Do not rely on them as your main immediate pre-run fuel just because they contain protein. The NHS Couch to 5K plan suggests a light carbohydrate-based snack 1 to 2 hours before running; if you choose tortilla chips, consider the portion, timing and your own tolerance.

When might a protein tortilla snack fit around a run?

It may fit when you want a savoury snack away from the start of a run or afterwards. University College London Hospitals NHS Foundation Trust describes exercise snacks as including carbohydrate and protein with minimal fat, so check the nutrition panel rather than assuming every protein tortilla product has the same balance.

How do I compare protein across different pack sizes?

Use the amount in the portion you expect to eat. The Waitrose & Partners listing states 25g protein per 85g pack for The Curators Tangy Cheese Protein Chips and 6.6g per 30g serving for Waitrose High Protein Salt & Vinegar Popped Tortillas; Doritos UK lists 10g per 48g bag of Protein Chipotle.

Which allergens should I check in these snacks?

Check the current pack’s ingredient and allergen statement. The Doritos Protein Chipotle and Waitrose popped tortillas discussed here contain soya; The Curators Tangy Cheese Protein Chips contains soya and milk, while the Waitrose product may contain sesame.