Whether you’re trying to eat healthier, hit your macros, or lose as little weight, reaching for a high-protein snack instead of a chocolate chip cookie (although the cookie is certainly fine from time to time) can benefit your health in more ways than one. Here is a list of quick, easy, and healthy high-protein snacks to help keep you full in between meals.
What are high-protein snacks?
Put simply, a high-protein snack is one in which the majority of the calories come from protein. The calories in our food are derived from macronutrients (proteins, carbohydrates, and fats) and foods are classified by the macronutrient they contain most. While many foods contain more than one macronutrient, a high-protein food is one that is primarily composed of protein and, therefore, has a higher ratio of protein to carbohydrates and fats.
As far as nutrition labels go, a food that provides 10% or more of the Daily Value for protein per serving is considered a “good” source of protein, while a food providing 20% is considered “high in” protein (1). The daily value used for protein is 50 grams, therefore, a food must contain over 10 grams of protein to include the “High in Protein” nutrient content claim.
Unfortunately, the requirements for this claim do not consider protein density; the ratio of protein calories to total calories in food. While Greek yogurt and peanut butter can both provide 10 grams of protein, consuming 10 grams of protein from 0% Greek yogurt would require you to consume 59 calories, while consuming 10 grams of protein from peanut butter would require you to consume 237 calories (2,3). Therefore, there is a caloric efficiency to increasing your protein intake with more protein-dense foods.
Moreover, it is important to understand that protein requirements are not the same for everyone, as optimal protein intake varies from person to person. How much protein an individual requires is dependent upon their age, height, and personal health goals and ranges between 1.6 to 2.4 grams per kilogram of body weight per day. So, while a snack must contain at least 10 grams of protein to be considered “high in protein” as far as nutrition labels go, in many cases individuals will benefit from consuming snacks with much more than 10 grams of protein.
Benefits of High Protein Snacks
Consuming adequate protein is essential for overall health and is also beneficial for supporting health goals such as weight loss, muscle building, and limiting muscle mass loss as we age. Incorporating protein into your meals and snacks can help to ensure you are reaching the optimal protein intake for your personal health goals. Including protein in your snacks can help to contribute to your protein macro target, balance your blood sugar, limit cravings, and ensure that you are satisfied and satiated in between meals.
Healthy Snacks High in Protein
Here are some high-protein, low-calorie snacks that can help you reach your protein and macro targets.
1. Greek Yogurt
All forms of yogurt contain protein; however, Greek yogurt is particularly high in protein as more of the whey is strained and removed during the production process. In addition to being high in protein, Greek yogurt is highly versatile and can be used to make healthy desserts, dips, sauces, and smoothies. A 3/4-cup (170-gram) serving of non-fat Greek yogurt contains (2):
- 100calories
- 17 grams protein
- 0 grams fat
- 6 grams carbohydrates
Pair Greek yogurt with blueberries and granola for a snack with fiber, healthy fats, crunch, and 19 grams of protein (4,5).
2. Skyr
Skyr is a traditional Icelandic cultured dairy product that is becoming more popular as it is an incredibly high-protein snack. While it has a similar texture and taste to yogurt, it is more similar to cheese than yogurt with slightly more protein per serving. You can enjoy it on its own or with sweet or savory toppings or sides. A 3/4 serving (170-gram) of skyr contains (6):
- 102 calories
- 18 grams protein
- 0 grams fat
- 8 grams carbohydrates
Pair skyr with peaches and almonds for a snack with 22 grams of protein, as well as fiber, flavor, and healthy fats (7,8).
3. Hard-Boiled Eggs
Eggs are one of the most nutrient-dense foods on the planet and hard-boiled eggs could be considered nature’s protein ball. Not only are they easy to batch cook – just boil a bunch and store them in the fridge for the week – but you can find packaged hard-boiled eggs in many grocery stores and convenience stores making them a great on-the-go high-protein snack. A serving of 2 large, hard-boiled eggs contains (9):
- 156 calories
- 12 grams protein
- 10 grams fat
- 1.2 grams carbohydrates
Pair boiled eggs with a slice of toast and peanut butter for a quick and easy snack with 14 grams of protein (10,3).
4. Jerky
Dried meat snacks such as beef jerky, turkey jerky, or beef sticks make great high-protein snacks as they are shelf-stable and easily transportable. Jerky is a very protein-dense option however, jerky brands can vary so it’s best to read the label and look for options with as much protein as possible. A 2-ounce serving of beef jerky contains (12):
- 232 calories
- 18 grams protein
- 14 grams fat
- 6 grams carbohydrates
Pair jerky with a side of carrots and hummus dip for a high-protein snack complete with 13 grams of protein and lots of fiber (13,14).
5. Deli Meat
Good deli meat is just meat that has been cooked and sliced and is, therefore, a great source of protein. Unfortunately, not all deli meat is created equal so it’s best to read the label and pick the best option possible, as there are many styles of turkey, chicken, and beef deli meat that make great high-protein snacks. A 2-ounce serving of turkey deli meat contains (15):
- 62 calories
- 12 grams protein
- 1 gram fat
- 2 grams carbohydrates
Pair deli meat with a bit of cheddar cheese and an apple for an easy, tasty, and filling snack with 19 grams of protein (16,17).
6. Smoked Salmon
While on the pricier side compared to other options on the list, if you love seafood, smoked salmon is a wonderful option. Whether you prefer cold-smoked salmon or hot-smoked salmon, it’s a great source of protein, omega-3 fatty acids, and essential micronutrients in the form of vitamins and minerals. In fact, all forms of smoked fish are great protein-rich snacks. A 2-ounce serving of smoked salmon contains (18):
- 66 calories
- 10 grams protein
- 1 gram fat
- 0 grams carbohydrates
Pair smoked salmon with rye crackers and cucumber tzatziki for a simple snack filled with healthy fats and 15 grams of protein (19,20).
7. Shrimp
Shrimp might not be the first thing that comes to mind when you think of a snack, but it’s a great option. This lean source of protein is relatively inexpensive and can be found fully cooked and frozen, so you simply need to thaw it and pair it with some dip to enjoy it for a protein-packed snack. A 2-ounce serving of cooked shrimp contains (21):
- 56 calories
- 14 grams protein
- 0 grams fat
- 0 grams carbohydrates
Pair cooked shrimp with co*cktail sauce and rice crackers for a delicious, and slightly fancy, snack with 17 grams of protein (22,23).
8. Tuna
That humble can of tuna that people often turn their noses up at is an incredible source of protein that makes a filling snack. In fact, all canned seafood, including canned salmon, sardines, anchovies, mussels, and mackerel, makes a great snack on its own or with a bit of bread and is often available in natural and flavored options. A 1/2 can of tuna in water contains (24):
- 96 calories
- 21 grams protein
- 01 grams fat
- 0 grams carbohydrates
Pair canned tuna with mashed avocado and enjoy it with crackers for a hunger-crushing combo with a whopping 25 grams of protein per serving (25,26).
9. Edamame
Edamame is the word used to describe immature green soybeans, and soy is one of the few complete vegetarian protein sources containing all essential amino acids. Full-prepared edamame beans can be found in the freezer section of most major grocery stores and, once thawed, make a great high-protein snack. A 3/4 cup serving of frozen, prepared edamame contains (27):
- 141 calories
- 14 grams protein
- 6 grams fat
- 10 grams carbohydrates
Pair edamame with some roasted chickpeas and an orange for an easy grab-and-go snack with 19 grams of protein (28,29).
10. Cottage Cheese
While all forms of cheese contain protein, cottage cheese is particularly high in protein. This curd-based cheese can be enjoyed on its own, with sweet or savory toppings, or used in muffins or cottage cheese pancakes. A 1/2 cup serving of 2% cottage cheese contains (30):
- 90 calories
- 12 grams protein
- 2 grams fat
- 5 grams carbohydrates
Pair cottage cheese with some berries and pistachios for a sweet and savory snack with 17 grams of protein (31,32).
11. Protein Shake
While it’s best to prioritize whole food sources of protein, protein powder is a useful alternative if you are in a pinch, don’t have access to a kitchen, or are struggling to reach your protein target. Protein powder is available in many formats, including whey protein powder, pea protein powder, soy protein powder, and plant protein blends, and can be consumed on its own mixed with water, mixed with milk or non-dairy milk, or incorporated into a fruit and/or vegetable smoothie or smoothie bowl. A 1-scoop (32-gram) serving of whey protein powder contains (33):
- 115 calories
- 26 grams protein
- 1 gram fat
- 3 grams carbohydrates
Blend protein powder with milk and banana for a filling and portable protein shake with 35 grams of protein (34,35). In addition to protein powder, protein bars can also be a good option, as some of the higher-quality brands contain over 20 grams of protein per bar.
12. Dinner Leftovers
Dinner leftovers are one of the most underrated high-protein snacks. When it comes to snacks, people often think of things like trail mix, granola bars, chia pudding, and dried fruit, but the reality is that there is no such thing as a “snack food”. Any food can be a snack and reaching for a small bowl of plate or dinner leftovers is a great way to add more protein to your diet. A few bites of leftover chicken stir-fry, steak, tofu curry, or black bean salad can give you a big boost of protein directly from the fridge or after a couple of minutes in the microwave.
FAQs
What snack has the most protein?
Meat, poultry, seafood, and dairy product are the most protein-dense foods and, therefore, incorporating them in your snacks will add the most protein. Boiled eggs, beef jerky, cottage cheese, and Greek yogurt are some of the highest protein-containing snack foods.
How can I get 20 grams of protein in a snack?
Combining protein sources is a simple way to create a snack with over 20 grams of protein. For instance, by combining a serving of Greek yogurt with nuts, hard-boiled eggs with cottage cheese, or tuna with edamame, you can create a snack with 20 or more grams of protein.
What are high-protein low-calorie snacks?
Lean meats and low-fat dairy products tend to provide the most protein and fewest calories per serving. Canned tuna, turkey deli meat, turkey jerky, non-fat cottage cheese, and non-fat Greek yogurt are good options.
Are high-protein snacks good for weight loss?
Consuming adequate protein can help to support weight loss by increasing satiety signals, which can help to create a calorie deficit, as well as help to support muscle building and maintenance of lean muscle mass, which is beneficial for metabolism. Consuming high-protein snacks in between meals can help to ensure that you stay full and limit the overconsumption of calories from high-fat and high-sugar foods.
What sweet snacks are high in protein?
Most high protein snacks are savory by nature, such as boiled eggs, jerky, and deli meat, however, you can add fruit and natural sweeteners, such as honey or maple syrup, to cottage cheese, Greek yogurt, and skyr to make sweet high-protein snacks.
The Bottom Line
A good high-protein snack should contain at least 10 grams of protein per serving, with a high protein density, allowing it to remain relatively low calorie. Consuming high-protein snacks in between meals can help to ensure you are satisfied and full, as well as help support weight loss and muscle building. Greek yogurt, cottage cheese, deli meat, hard-boiled eggs, jerky, and edamame are a few of the many high-protein snacks to choose from.
