Like carbohydrates and fats, protein is a macronutrient and an essential part of a healthy diet, serving as one of the body’s primary energy sources. Foods containing protein—like meat, poultry, seafood, legumes, nuts, seeds and soy products—are broken down into amino acids, which play a role in many important body functions, from digestion to tissue repair.
Protein-packed snacks provide fuel and satisfy hunger. But when you’re busy or on-the-go, it can be tough to think beyond a potentially highly-processed protein bar or shake. Below, registered dietitians provide seven of their favorite, go-to protein-packed snacks.
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What Are the Benefits of Protein?
Protein is a macronutrient that is essential to our diet, says Meghan Pendleton, a registered dietitian at Meghan Pendleton Nutrition in Detroit.
“The ‘building blocks’ of protein are called amino acids,” she explains. “These are what food proteins get broken down into when we digest protein-rich foods. Amino acids go on to play many different roles in the body, from helping to build and maintain muscle mass, to supporting our immune system.”
In addition to helping build muscles like the biceps, protein is also vital to the function of organs like the heart and gastrointestinal tract, says Keith T. Ayoob, a registered dietitian and associate clinical professor emeritus at the Albert Einstein College of Medicine in New York.
Protein can help with weight management, too, as eating a high-protein snack or meal increases satiety, says Ayoob. And since protein has a higher thermic effect than carbohydrates and fats, it requires more energy to digest and metabolize, adds Sam Schleiger, a registered dietitian nutritionist at Simply Nourished Functional Medicine in Elkhorn, Wisconsin. This can contribute to increased calorie expenditure and potentially aid in weight loss efforts, she says.
How Much Protein Do You Need?
Your protein needs should be adjusted to meet your current state of health, body composition goals, age, activity level and overall lifestyle, says Jennifer McDaniel, a registered dietitian nutritionist and owner of McDaniel Nutrition Therapy in Clayton, Missouri.
The Recommended Dietary Allowance (RDA) of protein—the minimum needed to prevent a protein deficiency—is 0.8 grams per kilogram of body weight per day (about 0.36 grams per pound).
“For more optimal health outcomes, however, studies have suggested higher intakes not only support athletic performance and progress towards fitness goals, but also appetite regulation and healthy aging processes,” says Kelly Jones, a board-certified sports dietitian at Kelly Jones Nutrition in Philadelphia, Pennsylvania[1]Phillips S, Stéphanie Chevalier S, et al. Protein “requirements” beyond the RDA: implications for optimizing health. Applied Physiology, Nutrition, and Metabolism. 2016;41(5): 565-572. .
For active individuals aiming to build or maintain muscle mass, the International Society of Sports Nutrition recommends 1.4 to 2.0 grams per kilogram of body weight of protein per day[2]Jäger, R., Kerksick, C.M., Campbell, B.I. et al. International Society of Sports Nutrition Position Stand: protein and exercise. J Int Soc Sports Nutr 2017;14:20. .
Other groups that may benefit from even higher protein intakes include those recovering from injuries, people who have undergone surgery, burn victims, breastfeeding people and aging adults.
If you’re spreading your daily protein intake out over three meals and two snacks, Ayoob recommends aiming for 20 to 35 grams per meal and 5 to 15 grams per snack.
Types of Protein Snacks
Protein comes from a variety of food sources, including lean meats, seafood, dairy products, beans and more. Some of the most common protein-rich foods include:
- Lean meats: Beef, lamb and pork
- Poultry: Chicken, turkey and duck
- Seafood: Fish, oysters, clams, prawns, mussels, scallops and lobster
- Eggs
- Dairy: Milk, yogurt and cheese
- Nuts: Almonds, cashews, walnuts, hazelnuts, pine nuts and macadamias
- Seeds: Pumpkin seeds, sesame seeds and sunflower seeds
- Beans and legumes: Kidney beans, pinto beans, white beans, black beans, lima beans, fava beans, soy beans, peas, lentils, chickpeas and tofu
Best High-Protein Snacks, Recommended By Experts
Here are 10 high-protein snacks, recommended by registered dietitians.
Greek Yogurt
Plain, nonfat Greek yogurt is a versatile high-protein snack, with 156 grams containing about 16 grams of protein. Ayoob recommends adding ½ an ounce of nuts and one or two sliced dried dates or fresh fruit with a drizzle of honey for a sweet treat.
For a heftier hit of protein, add in some protein powder and blend it into a smoothie, recommends Brierley Horton, a registered dietitian nutritionist and co-host of The Happy Eating Podcast. Blend equal parts Greek yogurt and your favorite frozen fruit with about half as much milk (e.g., 3/4 cup Greek yogurt, 3/4 cup frozen fruit, 1/3 cup milk) and one to two scoops of protein powder, depending on your preference, she says, as well as any other ingredients for flavor, like nut butter, maple syrup or cocoa powder.
Hard-Boiled Eggs
While you can always make your own hard boiled eggs, Jones also recommends pre-boiled and peeled eggs for your fridge at home or when traveling. In addition to being a good source of essential vitamins and minerals, one large egg offers 6 grams of protein.
Jones suggests enjoying two hard-boiled eggs sliced on a piece of avocado toast or sprinkled with everything bagel seasoning with a side of fruit.
Hard Cheeses
“Hard cheeses like cheddar and parmesan offer a surprising protein dose along with a good source of calcium,” says Jones. For example, a 1-ounce serving (28 grams) of parmesan provides 10 grams of protein.
Jones recommends pairing your cheese of choice with whole grain crackers, carrots and hummus for a mini cheese board.
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Edamame
Edamame is an excellent way to consume high-quality plant protein, says Jones. One cup of shelled edamame contains 18 grams of protein—plus it’s a good source of iron, she says.
For an easy snack, sprinkle it with your favorite savory seasonings and enjoy with a piece of fruit, suggests Jones. For an extra protein punch, combine your edamame with hummus and use raw veggies like jicama or celery to scoop it, adds Ayoob.
Cottage Cheese
“Cottage cheese is rich in protein, making it an excellent choice for individuals looking to increase their protein intake,” says Schleiger. “[It] contains various essential nutrients including calcium, phosphorus, selenium, vitamin B12 and riboflavin.”
Four ounces of the nonfat variety contains about 12 grams of protein. It also contains beneficial bacteria, such as lactobacillus, which can contribute to a healthy gut microbiome, says Schleiger.
Try pairing cottage cheese with fresh fruits, sprinkling some herbs or spices on top or use it as a protein-rich topping for whole-grain crackers, Schleiger suggests.
Jerky
Available in beef, turkey and chicken varieties, jerky is a convenient and portable snack option for busy days or when you’re on the move, says Schleiger, adding that grass-fed options—which don’t contain hormones or antibiotics—are the best option. One ounce (28 grams) of beef jerky contains over 9 grams of protein.
In addition to eating it straight from the package, you can try making jerky roll-ups, suggests Schleiger. Just spread cream cheese or nut butter on a slice of jerky, then roll it up with sliced veggies like bell peppers, cucumber or carrots for a flavorful snack, she says.
Tuna
Tuna is an excellent source of high-quality protein and is known for its high content of omega-3 fatty acids, which are beneficial for heart health, says Schleiger. One 3-ounce can has about 20 grams of protein.
For a healthy snack, mix canned tuna with Greek yogurt or avocado for a protein-rich tuna salad wrapped in lettuce or whole-grain wraps, advises Schleiger.
If you’re trying to get more protein in your diet, there’s no need to turn your eating style upside down tomorrow, says Ayoob. “Anything you do that’s an improvement gets applause from me,” he says. “It’s not a race here, and ‘perfect’ isn’t the prize because everyone is different.”
Roasted Chickpeas
Roasted chickpeas are a great option for a high-protein snack, offering 5.4 grams of protein per 1 ounce serving, as well as 5 grams of heart-healthy fiber that may help lower cholesterol and maintain digestive health, says Keri Gans, a registered dietitian nutritionist based in New York and a Forbes Health Advisory Board member.
“Whether you buy a package or bake up your own crispy roasted chickpeas, they offer a nutrient-rich way to punch up your protein,” adds Jackie Newgent, a plant-forward registered dietitian nutritionist and Forbes Health Advisory Board member based in Brooklyn. “Snack on them as-is or sprinkle them onto other foods, like hummus (for a double whammy of chickpea love), salads or soups. Try other crunchy, roasted, protein-packed pulses, like lentils, too,” she suggests.
Sliced Roasted Turkey
Three slices of fresh-roasted turkey offer up to 11 grams of protein and just 66 calories. Additionally, turkey is an excellent source of B vitamins, which help the body convert carbohydrates into energy, says Gans.
Gans suggests pairing sliced roasted turkey with a teaspoon of mustard or mayonnaise and a serving of 100% whole grain crackers, or rolled up with avocado slices into lettuce wraps for a healthy, protein-packed snack.
Pistachios
Newgent recommends making pistachios your go-to pick for a “mindful munchie snack,” as one serving—or 49 pistachios—provides up to 12% of the Daily Value of protein, she says.
Pistachios can be enjoyed as-is, or mixed into a simple trail mix along with sunflower seeds and dried tart cherries, suggests Newgent.
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Are All High-Protein Snacks Healthy?
While eating protein-packed foods may offer benefits like helping to build muscle, immune system support and weight maintenance, not all high-protein snacks are necessarily healthy. Some protein-rich foods may contain high amounts of certain ingredients like saturated fats, trans fats and sodium. In fact, it’s the ingredients that come along with high protein foods that make a difference in an individual’s health, according to experts at the Harvard T.H. Chan School of Public Health.
Eating protein foods like fish, poultry and beans rather than red meat or processed meats may lower the risk of certain diseases and health conditions, such as heart disease, diabetes and cancer.
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Who Should Consider Eating High-Protein Snacks?
Those who feel like their regular meal plan just isn’t providing enough protein (about 0.8 grams of protein per kilogram of body weight each day) may benefit from focusing on high-protein snacks. However, it’s important to know that most adults in the U.S. consume an adequate amount of protein from plant and animal-based foods, according to experts at the Harvard T.H. Chan School of Public Health.
Aside from those who simply want to focus on high-protein options, other individuals who may benefit from eating high-protein snacks include individuals living with obesity attempting to lose weight and those who are physically active, like athletes or military personnel. Consuming high protein foods increases satiety—or feeling full after eating—and may aid in weight loss when combined with exercise.
Vegans and vegetarians, those who are pregnant and adults aged 50 and older may also benefit from adding high-protein snacks to their meal plans, as pregnant individuals require greater protein intake for fetal growth and development and older adults and those who adhere to plant-based diets may not consume an adequate amount of protein. Additionally, consuming the daily recommended amount of protein may help older adults maintain muscle mass and strength as they age.
Who Should Avoid High-Protein Snacks?
While eating high protein snacks offers a host of benefits, it’s important not to overdo it. Eating too much protein (200 to 400 grams per day) may negatively affect your kidney or liver function. Those who have been diagnosed with liver disease are generally not advised to eat a high-protein diet.
How to Choose the Best High-Protein Snack for You
The best high-protein snacks for you depends on a variety of factors, including personal preference, health history, dietary restrictions and more. Consult with your healthcare provider or dietitian to determine which high-protein snacks you should incorporate into your diet.
Frequently Asked Questions (FAQs)
What snacks are high in protein?
High-protein snacks include nuts like pistachios, lean meats and poultry like turkey or chicken, beans and legumes like chickpeas or edamame and dairy products such as greek yogurt or hard cheeses.
What are the best low-calorie and high-protein snacks?
High-protein, low-calorie snacks may include a container of nonfat greek yogurt, which offers 16 grams of protein at only 95 calories, or a can of tuna, which provides 27 grams of protein for just 128 calories. Additionally, one hard-boiled egg provides more than 6 grams of protein at just 77.5 calories.
Are high-protein snacks good for weight-loss?
High protein foods may increase an individual’s satiety after eating as well as their energy levels. When combined with exercise, eating high protein foods may aid in weight loss while preserving the body’s fat-free mass.
What are the cheapest high-protein snacks?
Fortunately, many high-protein foods are available at an affordable price point. For example, one can of chickpeas can be purchased for typically less than $3, while a package of sliced roasted turkey typically costs under $8.
Insights, advice, suggestions, feedback and comments from experts
Protein is a macronutrient that is essential for a healthy diet. It serves as one of the body's primary energy sources and is broken down into amino acids, which play a role in various important body functions, including digestion and tissue repair [[1]]. Protein can be found in a variety of foods, such as meat, poultry, seafood, legumes, nuts, seeds, and soy products [[1]].
Protein-packed snacks are a great way to fuel your body and satisfy hunger. However, it can be challenging to find healthy options when you're busy or on-the-go. Registered dietitians recommend several high-protein snacks that are both nutritious and convenient [[1]].
Benefits of Protein
Protein has numerous benefits for the body. It helps build and maintain muscle mass, supports the immune system, and plays a vital role in the function of organs like the heart and gastrointestinal tract [[1]]. Additionally, protein can aid in weight management by increasing satiety and requiring more energy to digest and metabolize compared to carbohydrates and fats [[1]].
The amount of protein you need depends on various factors, including your health, body composition goals, age, activity level, and lifestyle. The Recommended Dietary Allowance (RDA) for protein is 0.8 grams per kilogram of body weight per day [[1]]. However, higher protein intakes have been suggested to support athletic performance, appetite regulation, and healthy aging processes [[1]].
Types of Protein Snacks
Protein can be obtained from a variety of food sources. Some common protein-rich foods include lean meats, poultry, seafood, dairy products, nuts, seeds, beans, legumes, and tofu [[1]].
Registered dietitians recommend several high-protein snacks that are both delicious and nutritious:
-
Greek Yogurt: Plain, nonfat Greek yogurt is a versatile high-protein snack. It can be enjoyed on its own or mixed with fruits, nuts, or honey for added flavor [[1]].
-
Hard-Boiled Eggs: Hard-boiled eggs are a convenient and protein-rich snack. They can be enjoyed on their own or paired with avocado toast or sliced fruits [[1]].
-
Hard Cheeses: Hard cheeses like cheddar and parmesan are not only delicious but also provide a good dose of protein. They can be paired with whole grain crackers or vegetables for a satisfying snack [[1]].
-
Edamame: Edamame is an excellent plant-based protein source. It can be enjoyed on its own or combined with hummus and raw veggies for a nutritious snack [[1]].
-
Cottage Cheese: Cottage cheese is rich in protein and contains essential nutrients like calcium and vitamin B12. It can be paired with fruits or used as a topping for whole-grain crackers [[1]].
-
Jerky: Jerky, available in beef, turkey, and chicken varieties, is a convenient and portable high-protein snack. It can be enjoyed on its own or rolled up with cream cheese or nut butter and sliced veggies [[1]].
-
Tuna: Tuna is an excellent source of high-quality protein and omega-3 fatty acids. It can be mixed with Greek yogurt or avocado for a protein-rich tuna salad or wrapped in lettuce or whole-grain wraps [[1]].
-
Roasted Chickpeas: Roasted chickpeas are a crunchy and fiber-rich snack that provides both protein and heart-healthy fiber. They can be enjoyed on their own or sprinkled onto other foods like hummus, salads, or soups [[1]].
-
Sliced Roasted Turkey: Fresh-roasted turkey slices are a lean protein option that can be enjoyed on their own or paired with mustard, mayonnaise, or whole-grain crackers [[1]].
-
Pistachios: Pistachios are a mindful munchie snack that provides a good amount of protein. They can be enjoyed on their own or mixed into a trail mix with other nuts and dried fruits [[1]].
Considerations for High-Protein Snacks
While high-protein snacks offer numerous benefits, it's important to choose healthy options. Some protein-rich foods may contain high amounts of saturated fats, trans fats, and sodium, which can have negative effects on health [[1]]. It is recommended to choose protein sources like fish, poultry, and beans over red meat or processed meats to lower the risk of certain diseases and health conditions [[1]].
High-protein snacks can be beneficial for individuals who feel their regular meal plan lacks sufficient protein, those looking to lose weight, physically active individuals, vegans and vegetarians, pregnant individuals, and older adults. However, it's important not to consume excessive amounts of protein, as it may negatively affect kidney or liver function [[1]].
When choosing high-protein snacks, consider personal preferences, health history, dietary restrictions, and consult with a healthcare provider or dietitian for personalized recommendations [[1]].
FAQs
- What snacks are high in protein? High-protein snacks include nuts, lean meats, poultry, beans, legumes, dairy products, and certain grains and seeds [[1]].
- What are the best low-calorie and high-protein snacks? Low-calorie, high-protein snacks include nonfat Greek yogurt, tuna, and hard-boiled eggs [[1]].
- Are high-protein snacks good for weight loss? High-protein foods can increase satiety and energy levels, which may aid in weight loss when combined with exercise [[1]].
- What are the cheapest high-protein snacks? Affordable high-protein snacks include chickpeas and sliced roasted turkey [[1]].
Please note that the information provided is based on general knowledge and should not replace personalized advice from a healthcare professional or dietitian.
