100 Calorie High Protein Snacks


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Bumble Bee Sensations Chipotle Seasoned Tuna With Crackers

LOW CALORIE, HIGH PROTEIN SNACKS UNDER 100 CALORIES! Make at home, few ingredients!

Looking to lose weight and build muscle? Look no further than tuna fish. This fatty fish is full of anti-inflammatory, heart-healthy omega-3 fatty acids that will help to fight back against waist-widening inflammation. Plus, the 20 grams of protein will be sure to help you tone up and blast fat when paired with exercise.

Purely Elizabeth Blueberry Walnut Collagen Protein Oats

Protein per serving: 11 grams

Oatmeal cups make healthy protein-rich snacking easy and satisfyingwithout adding globs of sugar like some other brands. Keep a container or two in your desk drawer. When you’re eyeing your go-to vending machine indulgence, nip that unhealthy urge in the bud by simply adding water to one of these before zapping it in the break-room microwave. Your waistline will thank you.

Trader Joe’s Mini Brie Bites

Protein: 4g

Carbohydrate: 1g

“Single-serving cheese is nothing new, but these single-serve Brie bites elevate the typical cheese stick experience,” says Andrews. Each mini bite has 4 grams protein, 1 gram carbohydrate, and only 70 calories. To keep carbs in check, pair a bite with a low-carb fruit like berries, melon or watermelon, for a satisfying snack.

Also Check: High Protein Meals For Muscle Gain

What Does Protein Do For You

Protein does so much for the body, including the following:

  • Protein reduces the level of ghrelin, the hunger hormone
  • Protein helps you retain bone mass
  • When you eat protein, you have less cravings
  • Your muscle mass and strength increase with protein
  • High protein intake boosts metabolism
  • Higher protein intake is linked to lower blood pressure
  • Protein can help your body repair after injury

Simple Chocolate Protein Pudding

Amazon.com : Medi

Often, when your sugar cravings hit, you want to satisfy it, stat! No time for messing around with complicated recipes.

This chocolate protein pudding is ready in 1, 2, 3- literally! Its ready in 2 minutes flat.

Its smooth, luxurious, and tasty. And all you need are 4 ingredients: chocolate protein powder, cacao powder, dairy-free milk, and almond butter.

To make it, mix your protein powder, milk, and cacao powder until almost smooth. Then add dairy-free milk until your mixture is smooth.

Finally, add almond butter, stirring until it becomes pudding-like.

Per Serving:

Read Also: Protein In Urine Levels Chart

Chiwda Or Masala Puff Rice

Indias food culture has endless snacks and meal options dependent on seasons and regions. Chiwda and masala puffed rice are the two most common rice snacks enjoyed in every household, PAN India.

They are easy to make and have a longer shelf life. A handful of these mixed with groundnuts, roasted chana, dry coconut, along with spices of your choice, could be your go-to snack. These can be carried to your work and could be your travel companion as well.

These are some simple hacks to manage your snack timings and options without overdoing them. You can choose from the tips which work the best for you. Your choices should suit your preferences and lifestyle.

Also Read:

Pasta Free Tuna Cabernet Marinara

I love pasta but pasta does not love me So, improvising with spaghetti squash is the next best thing.

Shredded basil leaves, ¼ cup Tuna , 5 red grapes sliced, ½ cup spaghetti squash, garlic to taste, 1 medium roma tomato and a splash of red wine. Bake small spaghetti squash in oven till squash can be lifted out with fork and has similar look to pasta. In hot sauté pan place tomato, garlic, splash of red wine and stir on medium heat till tomato gets soft. Pour over spaghetti squash. Blend gently. Place tuna on top. Garnish with grapes and shredded basil.

84 calories, 9 grams of protein

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Baby Carrots With 1 Tablespoon Of Dip

Eight raw baby carrots have just 42 calories and offer a great source of beta carotene and lutein, which are two important nutrients for eye health, Davis says. Pair the carrots with a tablespoon of a dip like hummus , which offers filling fiber , protein , and a dose of healthy fat , and youll feel satisfied until your next meal, she adds.

Mavuno Harvest Dried Pineapple Snacks

FLOURLESS PROTEIN BROWNIES (only 100 calories!) | Healthy Snack Ideas

As delicious as fresh pineapple is, it’s not always the easiest snack to prepare or eat. However, Mavuno Harvest Dried Pineapple Snacks bring the sweet satisfaction of this delectable snack to an easy-to-pack snack bag. These dried pineapple chunks are full of fiber, potassium, and vitamin C. Plus, they come in at just 200 calories a serving, making them as easy on your waistline as they are on your tastebuds.

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Easy Baked Tofu Nuggets

I enjoy game day, as Im sure many of you do too. You get to enjoy good company, and if youre lucky, watch your favorite team win.

And you cant have a game day without snacks, right? These tofu bites are made for times like this.

Theyre moist on the inside yet crunchy on the outside. And theyre smoky and savory- your guests will love them.

Theyre also healthier than your typical game day food. Thats because of the tofu.

Tofu is a rich source of plant-based protein. It is also a great source of calcium and manganese.

Additionally, it contains isoflavones, which are antioxidants that have various health benefits.

To ensure your tofu nuggets are crispy, make sure you press your tofu well before coating it in breadcrumbs. This tofu press here does a pretty good job.

These tofu nuggets are great on their own. However, if you like, you can serve them with a dipping sauce.

Per Serving:

What Can I Snack On Without Gaining Weight

The key to snacking without gaining weight is to be mindful of what you are eating. It’s best to choose foods that are not just low-calorie but also have a combination of protein, fiber and a small amount of healthy fat. This helps you feel full. We recommend snacks like nuts, greek yogurt, hummus, grapes, and popcorn.

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Snacklins Plant Based Crisps

When you name yourself Snacklins, you better bring the heat to the nom nom’s game. And, these low calorie, plant-based crisps do just that. Snacklins use all-natural ingredients such as mushrooms, onions, and yucca that create a unique savory experience. Also, an entire bag is only 90 calories, meaning you can board the snack train without worrying about derailing your diet.

Turkey Asparagus And Creamy Faux Potato Roll Up

Pin on diet

All American classic with a twist. Who doesn’t love turkey and potatoes? In this case we swap out the creamy mashed potatoes for creamy Ricotta Cheese! Same smooth creamy texture minus the carbs with the added bonus of protein and a classy veggie Asparagus!

2 slices Turkey Breast, 1 stalk asparagus cut lengthways in half, 1 Tablespoon Ricotta Cheese and dollop of mustard. Open turkey slice, spread on 1/2 of the whipped ricotta cheese, lay in 1/2 stalk asparagus, add touch of mustard. Repeat on second slice of turkey. Make sure to give an extra whip to the Ricotta Cheese before spreading on the turkey. Add the mustard, roll up and enjoy.

100 calories, 9 grams protein

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What Protein Snacks Are Good For Weight Loss

Cheesy popcorn, yoghurt parfaits, cottage cheese sandwiches, celerey sticks or even apples coated with peanut butter are snacks that have a decent protein content and are good for weight loss.

If youre looking to drop a few, the general rule of thumb is that you steer clear from calorie dense foods when youre choosing a high protein weight loss snack. This usually includes seeds like chia seeds or pumpkin seeds and even nuts.

Scratch that, especially nuts.

Time without number, its what weve been told but it might shock you to know that there are actually many ways how nuts can help with weight loss.

In fact, there are loads of health benefits associated with the consumption of nuts like how pairing dried fruits and nuts can help with your cardiovascular health and lower your risk of a heart disease and CVD as a whole.

Now, isnt that something? So, the next time youre thinking of ditching that bag of trail mix or keeping back that jar of almond butter in fear theyre unhealthy, you might want to think again.

Homemade Chocolate Hazelnut Dip

You’re probably familiar with brands like Nutella that sell a heavenly chocolate-hazelnut spread, but if you’re looking to shed pounds before summer, that’s a definite Not This! with ingredients like sugar and palm oil topping the list. Instead, make your own high protein snacks version at home by combining skinless protein-rich hazelnuts and cocoa powder with your choice of natural sweetener in a food processor until well combined and smooth. Spread a tablespoon on a slice of whole grain bread or use it as a dip for your fruits. It tastes just as good and is something you don’t have to feel guilty about.

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Vegetable Sticks And Dips

‘These are an excellent snack, helping you to reach your recommended veg intake for the day,’ says Andrea. ‘Veg is also high in fiber, helping to feed beneficial species of bacteria in the gut. Go for hummus as the dip and you will also be getting a good amount of protein. Combine it with cherry tomatoes, red pepper and cucumber slices, broccoli florets, celery, and carrot batons.’

Two tablespoons of hummus is about 50 calories, while a whole carrot contains around 30 calories and 1 medium pepper around 25 calories.

Cukes And Cream Cheese

Best Snack Recipes for Weight Loss | 20 Snacks Under 100 Calories

Cut one medium cucumber into long strips. Combine 2 tablespoons diced roasted red pepper, 2 tablespoons low fat cream cheese, and 1/4 teaspoon cracked pepper. Spread the cream cheese mixture onto the strips and crunch away.

Cucumbers are made up of mostly water, which makes them a hydrating, low calorie dipper.

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Simply Protein Herb Chips

Unlike the greasy potato chips calling your name in a vending machine, these chips lend you a whopping 15 grams of powerful, hunger-squashing protein sourced from peas. Yes, you read that right: pea protein. This salty, crunchy, addictively delicious snack is a way better option than your traditional bag of Lay’s.

Basil Radish Dip And Cucumber

‘An unusual one but full of protein and, as radish is part of the cruciferous family, full of fibre, vitamins and minerals,’ says Andrea. ‘Mix some Greek yogurt, feta cheese, basil leaves, radishes and lemon juice in a food processor. Slice some cucumber into batons to dip and enjoy. At 8g of protein and under 100 calories, whats not to love!’

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How We Chose The Best Store

Not just any snack landed on our list. We consulted registered dietitians to come up with some nutritional guidelines to follow when making our picks.

How much protein should you aim for? “I try to make sure the protein serving is 8 to 15 grams. If it’s over 20 grams, you won’t absorb all of it,” says dietitian Jessi Holden, MS, RDN, CSOWM. While you should aim to get at least 8 grams of protein in your high-protein snacks, we’ve also included some snacks with at least 6 grams of protein in case you want to mix and match.

Besides protein, what other nutrients should you look for? “I try to aim for a snack with less than 15 grams of sugar, and maybe some fiber, and healthy fats depending on the food,” says dietitian Kasey Hutchinson, RDN, owner of Vibrant Nutrition, RD.

What about ingredients? “It is important to read the nutritional label. Avoid snacks high in saturated fats. Be mindful of snacks that are high in sodium and preservatives,” says Lee Cotton, RDN, LDN.

With these tips in mind, we put together a list of the 25 best store-bought high protein snacks that follow these guidelines. Many of them are approved by dietitians themselves.

Easy Crispy Air Fryer Tempeh


Protein: 19gCalories: 260kcal Ready in: 17 minutesRecipe by:VeganPunksBonus: marinate this first before airfrying!

Crispy Air Fryer Tempeh only needs three ingredients and takes 15 minutes to make! Its perfect for adding extra protein to stir-fries and curries. With both oil-free and low-oil options, this air-fried tempeh will really hit the spot!

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Broccoli And Tzatziki Sauce

Yes, there is a use for tzatziki besides slathering it on falafel or gyros. Its creamy coolness pairs perfectly with fresh broccolis crunchy bite.

Whip up your own quick Greek-inspired sauce by combining 2 tablespoons plain nonfat Greek yogurt, 1 teaspoon lemon juice, and 1 tablespoon minced cucumber. Dip 6 broccoli florets into the sauce.

The healthy bonus here: Broccoli has been linked to the prevention of some cancers. Broccoli and cruciferous vegetables: Reduce overall cancer risk. . aicr.org/cancer-prevention/food-facts/broccoli-cruciferous-vegetables

Goat Cheese & Strawberry Crackers

I love this snack on the weekends. Even though the ingredients are simple and healthy, it somehow feels decadent. Im pretty sure this is what they eat on The Crown I use WASA crackers because they are high fiber and they hold the goat cheese and strawberries well, but you could use any type of higher fiber cracker. Combine: 2 WASA Crackers, 1 tbsp of goat cheese, and top with sliced strawberries.

Also Check: Vegan Protein Caramel Toffee Macchiato

Oatmeal Cookie Protein Balls

Protein balls are an excellent way to combine high protein ingredients, lots of flavor in a portable snack. I love this recipe from Feasting Not Fasting because it uses ingredients that you will most likely have around the house. Once you make it once, you can play around with different ingredients and find your own perfect combination. If you are watching your sugar, you can also substitute the chocolate chips with cacao nubs. Not quite the same but it will give you a little of that chocolate flavor! The information below is for 2 balls. Recipe: Peanut Butter Oatmeal Cookie Protein Balls

Ricotta Mocha Moose Creme Desert

Top 5 High Protein Snacks With Low Calories For Lean Muscle Mass

Mix ¼ cup part-skim ricotta cheese with ½ teaspoon organic fair trade cocoa powder. Blend in teaspoon vanilla extract plus any sweetener substitute of choice to taste , Take 1tsp Cafix or other coffee substitute, crush or grind to make a light powder. Add to mixture. Blend. Put in refrigerator. When ready to serve, add 3-4 mini chocolate chips on top.

93 calories, 7 grams of protein

Time for a few Grab and Go!

Also Check: How Much Protein Should I Eat To Lose Weight Calculator

/4 Cup Frozen Mango Cubes

You can buy these pre-packaged or make them yourself. “It’s like having frozen candy,” Blake says. “It’s a great way to get beta-carotene and fiber while satisfying your sweet tooth.” A 3/4 cup serving has just 90 calories and provides 60% of your recommended daily allowance of vitamin C.

  • Saturated Fat: 0 g

Vegan Pumpkin Protein Bard

Are you feeling peckish? Give these vegan protein bars a try.

The pumpkin puree and maple syrup add sweetness. This balances the bitterness of the dark chocolate chips.

What I enjoy most about these bars is that they only contain 56 calories. So, you can have more than one and not feel guilty.

Theyre also perfect for meal prep. Thats because you can store them in the fridge for up to a week.

And they last in the freezer for up to three months.

To keep them vegan, make sure you use vanilla vegan protein powder. I recommend this one here.

One serving contains 21 grams of plant-based protein and no sugar at all.

Per Serving:

Recommended Reading: Source Of Protein For Vegetarians

Eight Baby Carrots With Hummus

When you’re craving a satisfying crunch, dip eight large baby carrots into 2 tablespoons of hummus. Carrots are an excellent source of vitamin A and beta carotene, while hummus adds protein. Pre-packaged baby carrots are convenient, and there are many varieties of hummus available.

  • Saturated fat: 0.4 g

Flapjacked Double Chocolate Mighty Muffin


Most muffins are filled with sugar, fat and zero nutritional benefits. But FlapJacked changed the cliche caloric culprit into a flat-belly-friendly mouthwatering muffin. Unlike traditional store-bought muffins offering on average 521 calories and 22 grams of waist-widening fat. These high protein snacks offer 20 grams of protein, 6 grams of fiber, 8 grams of fat for only 220 calories. And while the nutritional facts do enough to give this snack a thumbs up, these get even better: they’re ready for your enjoyment in less than a minute all you have to do is add water and microwave for 35 seconds. If you want to satisfy your sweet tooth and fuel up without feeling guilty about it, these treats are the way to go.

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Health Warrior Superfood Protein Bar

We ranked chia bars as one of the best nutrition bars for a reason their main ingredient has a lot to offer your body. Rich in soluble fiber, chia seeds help fix an irregular metabolism and curb cravings. Even better, these superfoods are stocked with omega-3’s, calcium and protein, making them the ultimate in high protein snacks. It may taste like a Reese’s, but unlike the candy bar, this snack will energize you, boost feelings of satiety without doing any damage to your waistline.

Prepackaged 100 Calorie Snacks: Are They Worth It

Its not always easy or convenient to parse out food into 100 calorie portions on your own time so food manufacturers now offer numerous options of prepackaged 100 calories snacks. But are they good for you?

The first thing to consider is what exactly is in these prepackaged snacks. If it is made up of unprocessed foods like cooked or raw nuts and dried fruits, then it is more likely to be a healthier option. Be sure to check the nutrition labels for the facts about the snack and be weary of high sodium and saturated fat levels.

While these prepackaged 100 calorie snacks can be just what you need in a pinch, they may not be a great option for daily eating because they may be a processed food or simply because they are not cost effective.

Editor’s Note: This article was originally published on November 6, 2018, and was last reviewed on September 12, 2022

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