High-Protein Snacks: 15 Low-Calorie Options With Protein per Serving
Fifteen high-protein snacks under about 200 calories, from Greek yogurt and eggs to edamame and tuna, with protein per serving and ideas for work and travel.
Good high-protein snacks give 10–20 g of protein for about 100–200 kcal: Greek yogurt or skyr, cottage cheese, hard-boiled eggs, edamame, tuna or chicken, jerky and cheese sticks are the most reliable. Nuts are high in protein too but come with more calories, so portion them. Here are 15 options with approximate protein per serving.
Why protein snacks?
Protein tends to keep you full longer than the same calories from refined carbohydrates, which makes it easier to get from lunch to dinner without grazing. Snacks are also a simple way to reach a daily protein target; our guide how much protein per day explains how to set one.
15 high-protein snacks
Values are approximate, based on the USDA's FoodData Central; packaged products vary, so check the label.
| Snack | Serving | Calories | Protein |
|---|---|---|---|
| Nonfat Greek yogurt | 170 g pot | about 100 kcal | about 17 g |
| Skyr, plain | 150 g | about 90 kcal | about 16 g |
| Cottage cheese, 1% fat | 113 g (½ cup) | about 80 kcal | about 14 g |
| Hard-boiled eggs | 2 large | about 155 kcal | about 13 g |
| Tuna in water, drained | 1 small can or pouch (about 75 g) | about 85 kcal | about 19 g |
| Roast chicken or turkey breast | 60 g | about 90–100 kcal | about 18 g |
| Beef or turkey jerky | 28 g | about 80–115 kcal | about 9–15 g (label) |
| Part-skim cheese stick | 28 g | about 70–85 kcal | about 7 g |
| Edamame, shelled | 80 g (½ cup) | about 95 kcal | about 9 g |
| Roasted chickpeas | 30 g | about 120 kcal | about 6 g |
| Almonds | 28 g (a small handful) | about 165 kcal | about 6 g |
| Pumpkin seeds | 28 g | about 160 kcal | about 8 g |
| Protein shake, ready to drink | 1 bottle | about 150 kcal | about 20–30 g (label) |
| Milk or soy milk | 250 ml | about 85–125 kcal | about 8 g |
| Hummus with vegetables | 60 g hummus | about 100 kcal | about 5 g |
For the most protein per calorie, start at the top of the table. Nuts and seeds are best as a small topping rather than the whole snack.
Snacks for work and travel
- No fridge: jerky, tuna pouches, roasted chickpeas, nuts and seeds, shelf-stable protein shakes.
- With a fridge: Greek yogurt, skyr, cottage cheese, boiled eggs, cheese sticks, chicken.
- Sweet tooth: Greek yogurt with berries, cottage cheese with pineapple, a protein shake.
Common traps
- Protein bars and "protein" cookies: often closer to a dessert in sugar and calories. Compare grams of protein with total calories.
- Trail mix: nuts, chocolate and dried fruit add up fast; measure a portion.
- Flavoured yogurts: plain plus your own fruit usually has far less sugar.
Plan snacks around your meals
If breakfast is light on protein, the morning snack can make up for it; our high-protein breakfast ideas help there. For full meals, see low-calorie high-protein foods.
Log snacks too
Snacks are the meals people forget to track. Bear Bite logs them from a photo or a quick search and adds their protein to the day, so you see whether the snack helped you reach your target. Values are estimates; adjust the portion when you know it.
This article is general information, not medical advice. If you have a medical condition or follow a prescribed diet, ask your doctor or a registered dietitian.
FAQ
What is the healthiest high-protein snack?
Plain Greek yogurt or skyr, cottage cheese, eggs and edamame give a lot of protein for few calories with little processing.
Are high-protein snacks good for weight loss?
They can help you stay full on fewer calories. Weight loss still depends on total calories over time.
How much protein should a snack have?
Around 10–20 g is a useful range for most people; it depends on your meals and daily target.
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