27 High Protein Snacks (With Protein per Serving)
27 easy high protein snacks with grams of protein and calories per serving – on the go, sweet, savory and plant-based – plus what to watch for on protein bars.
High protein snacks keep you full between meals, help you reach your daily protein goal and make it easier to eat less when you’re trying to lose weight. The best ones are simple foods you can find in any supermarket – no powders or bars needed.
The short answer: aim for snacks with 10–20 g of protein. The easiest ones are Greek yogurt or skyr, cottage cheese, hard-boiled eggs, edamame, tuna, turkey slices, cheese and roasted chickpeas. Below are 27 ideas with the protein and calories per serving, so you can pick the ones that fit your day.
Protein and calories are approximate, based on the USDA FoodData Central database. Brands differ, so check the label of what you buy.
Why protein makes a better snack
Protein fills you up more than the same calories from sugar or fat. In one study, women who ate a high protein yogurt as an afternoon snack felt less hungry, waited about 30 minutes longer before asking for dinner and ate about 100 fewer calories at dinner than when they had chocolate with the same calories (Ortinau et al., Nutrition Journal, 2014).
Over time, eating more protein while cutting calories also helps you lose more fat and keep more muscle (Leidy et al., American Journal of Clinical Nutrition, 2015). A protein-rich snack is an easy way to get there without changing your meals.
Quick high protein snacks on the go
| Snack | Serving | Protein | Calories |
|---|---|---|---|
| Hard‑boiled eggs | 2 large | 13 g | 155 |
| Tuna pouch | 1 pouch (2.6 oz / 74 g) | 17 g | 70–90 |
| Beef jerky | 1 oz (28 g) | 9 g | 115 |
| Turkey slices | 2 oz (56 g) | 10 g | 60 |
| String cheese | 2 sticks | 14 g | 160 |
| Roasted chickpeas | ½ cup (about 40 g) | 7 g | 150 |
| Pumpkin seeds | 1 oz (28 g) | 8.5 g | 160 |
| Almonds | 1 oz (about 23 almonds) | 6 g | 165 |
| Milk | 1 cup (240 ml) | 8 g | 120 |
Tip: boil 6–8 eggs at the start of the week and keep them in the fridge – they’re the cheapest protein snack you can make.
Sweet high protein snacks
| Snack | Serving | Protein | Calories |
|---|---|---|---|
| Plain Greek yogurt (nonfat) with berries | 170 g yogurt + ½ cup berries | 17 g | 140 |
| Skyr | 150 g | 16 g | 90 |
| Cottage cheese with fruit | ½ cup cottage cheese + ½ cup pineapple | 12 g | 130 |
| Apple with peanut butter | 1 apple + 2 tbsp peanut butter | 8 g | 285 |
| Chia pudding made with milk | 2 tbsp chia + 1 cup milk | 12 g | 240 |
| Overnight oats with Greek yogurt | ⅓ cup oats + 100 g yogurt | 15 g | 160 |
| Chocolate milk | 1 cup (240 ml) | 8 g | 190 |
Tip: buy plain yogurt and add your own fruit. Flavored yogurts often have as much sugar as a dessert, plus thickeners and flavorings.
Savory high protein snacks
| Snack | Serving | Protein | Calories |
|---|---|---|---|
| Cottage cheese with cherry tomatoes and pepper | ½ cup | 12 g | 100 |
| Hummus with vegetable sticks | ¼ cup hummus | 5 g | 130 |
| Cheese and whole-grain crackers | 1 oz cheese + 4 crackers | 10 g | 200 |
| Smoked salmon on rye crispbread | 2 oz salmon + 1 crispbread | 12 g | 110 |
| Egg muffins (eggs baked with vegetables) | 2 small | 12 g | 150 |
| Tuna or chicken mixed with Greek yogurt, on cucumber slices | 3 oz tuna or chicken | 20 g | 150 |
Plant-based high protein snacks
For a full list of plant protein sources and how to combine them, see our guide to plant-based protein. For meals, see our chart of high protein foods.
| Snack | Serving | Protein | Calories |
|---|---|---|---|
| Shelled edamame | 1 cup (155 g) | 18 g | 190 |
| Roasted soybeans | ¼ cup (about 43 g) | 17 g | 200 |
| Tofu cubes, baked or air-fried | 100 g firm tofu | 15 g | 145 |
| Trail mix: nuts and pumpkin seeds | ¼ cup | 7 g | 190 |
| Peanut butter on whole-grain toast | 1 slice + 1 tbsp | 8 g | 170 |
The best high protein snacks for weight loss
If you’re trying to lose weight, look at protein per calorie, not just protein. These give you the most protein for the fewest calories:
- Tuna pouch – about 17 g protein for 70–90 calories
- Skyr – about 16 g for 90 calories
- Plain nonfat Greek yogurt – about 17 g for 100 calories (before fruit)
- Turkey slices – about 10 g for 60 calories
- Cottage cheese – about 12 g for 90–100 calories
- Boiled eggs – about 6 g per egg for 75 calories
Nuts, seeds and peanut butter are healthy, but they’re high in calories, so keep the portion to about a handful (1 oz) or 1–2 tablespoons.
What to watch for in protein bars and shakes
Protein bars and ready-made shakes are convenient, but many are ultra-processed. Common ingredients include:
- Sweeteners such as sucralose or aspartame
- Sugar alcohols such as maltitol or erythritol, which can cause bloating
- Maltodextrin and syrups, which raise blood sugar quickly
- Thickeners such as carrageenan in many shakes
If you use them, pick ones with a short ingredient list, and keep them for days when you really can’t eat real food.
Check any bar or shake in seconds. With NutriSmart, you photograph the label or scan the barcode and the app highlights sweeteners and other additives, explains each one and gives the product a health score out of 100 – so you can compare two protein bars on the spot. The app also counts the protein in your meals and snacks, so you can see if you’re reaching your goal.Get the app free
How much protein do you need?
A common minimum is 0.8 g of protein per kg of body weight a day, but people who exercise, are older, or are trying to lose fat while keeping muscle usually need more. Our free protein calculator works out your daily target in a minute, and the macro calculator splits it into protein, carbs and fat.
You can also read about sodium caseinate, a milk protein used in many protein bars.
For a full week of meals with about 150 g of protein a day, see our high protein meal plan.
Start the day the same way with our high protein breakfast ideas.
Counting calories? See our low calorie snacks – 40 ideas under 50, 100 and 200 calories.
The bottom line
The best high protein snacks are simple: yogurt, skyr, cottage cheese, eggs, edamame, tuna, turkey and cheese give you 10–20 g of protein with few calories and no long ingredient list. Keep two or three of them at home or in your bag, and save protein bars for when you really need them.
FAQ
What is a good high protein snack?
Greek yogurt or skyr, cottage cheese, hard-boiled eggs, edamame, tuna, turkey slices, cheese and roasted chickpeas are all good choices. They give you 10–20 g of protein for about 100–200 calories, with few or no additives.
How much protein should a snack have?
Aim for about 10–20 g of protein per snack. That's enough to help keep you full until your next meal and adds up over the day, without turning the snack into a full meal.
Are high protein snacks good for weight loss?
They can help. Protein keeps you full longer than the same calories from fat or sugar: in one study, women who had a high protein yogurt snack felt less hungry, waited longer before dinner and ate about 100 fewer calories at dinner than after chocolate. Choose snacks with a lot of protein for their calories, such as Greek yogurt, cottage cheese, eggs or tuna.
Are protein bars healthy?
Some are, many aren't. Many protein bars are ultra-processed and contain sweeteners, sugar alcohols, maltodextrin and other additives. If you buy them, choose ones with a short ingredient list – or use whole foods like yogurt, eggs or nuts most of the time.
What are high protein snacks without meat?
Greek yogurt, skyr, cottage cheese, eggs, cheese, milk, edamame, roasted chickpeas, hummus, nuts, seeds, peanut butter and tofu. For a fully plant-based snack, combine beans or soy with nuts or seeds.
How much protein do I need a day?
It depends on your weight, age and goals. A common minimum is 0.8 g per kg of body weight, but active people and those trying to lose fat or build muscle usually need more. Our free protein calculator shows your number in a minute.
