Snacks That Are High In Protein

What Are Some High Protein Foods

Meat, fish, and seafood are all really high in protein:

• One fillet steak contains 36g
• One skinless chicken breast contains 35g
• One can of tuna contains 25g
• One salmon fillet contains 24g

Protein is also found in eggs and dairy products:

• 50g of reduced fat cheddar cheese contains 14g
• One large egg contains 7g
• 200ml of semi-skimmed milk contains 7g
• 100g of plain low-fat yoghurt contains 5g

If you dont eat animal products, pulses are a great source of protein:

• Half a can of kidney beans contains 12g
• Half a can of reduced sugar and salt baked beans contains 10g
• 100g of lentils contains 7g
• 80g of garden peas contains 4g

Other sources of protein include nuts and seeds, meat substitutes like Quorn, cereals like wheat and oats, and soya products like tofu. Read more about high protein foods here.

Seapoint Farms Dry Roasted Edamame

Protein per serving: 10 grams

Getting sick of snacking on almonds and walnuts? Mix things up by incorporating packs of dry roasted edamame into your high protein snacks lineup. There are 11 grams of soy protein and six grams of belly-filling fiber in each 100-calories serving! “Seapoint Farms Roasted Edamame is an excellent source of iron and calcium and makes for a great between-meal snack or pre-dinner appetizer!” adds NYC-based dietitian Rachel Fine, MS, RD, CSSD, CDN, and owner of To The Pointe Nutrition.

Strawberry Banana Granola Parfaits

A delicious parfait made with fresh strawberries, a banana, and granola is a great way to start your morning.

As it turns out, these handy little parfaits are also an excellent afternoon snack or even a dessert.

You can use whatever type of berries you like, and we love using blueberries or raspberries when theyre in season.

To make these delicious little high protein low calorie snacks even more full of protein, add some chopped nuts.

Also, the recipe calls for plain Greek yogurt, but you can use regular plain nonfat yogurt, too.

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Protein Works Choc Hazelnut Protein Spread

If you’re not one for shakes or bars but you still like a sweet protein snack, this chocolate spread is for you. Low-sugar, veggie-friendly and palm-oil-free, it’s packed with whey protein to support your fitness goals. On tasting, we were blown away by how similar this tasted to a popular chocolate hazelnut spread. White chocolate is also available, and it’s just as delicious. If you’re happy to spend a bit more, we suggest buying both so you can switch it up depending on your mood.

Stir through oats, spread on rice cakes or, if you’re anything like us, eat straight from the tub with a spoon.

• Grams of protein per 15g serving: 3g
• Calories per 15g serving: 83kcal

Cottage Cheese Is Heavy On Protein But Light On Calories

Low-fat cottage cheese has long been a staple on the grocery lists of health-conscious shoppers, and for good reason: Its an excellent , with 14 g of protein per ½ cup, and it has less than 100 calories per serving, per the USDA. Paired with diced fruit or veggies for dipping, or on its own, it makes a terrific snack that will hold you over between meals.

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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.

Celery And Nut Butter Is Not Just For Kids

This savory veggie-nut combo is also a fiber and protein win. While peanut butter is a tried-and-true favorite , a slew of other nut butters are available, including almond and sunflower butters.

Nut butters are high-protein foods, with 2 tablespoons providing about 7 g of protein , per the USDA. And though nut butter does contain fat, its the good-for-you unsaturated kind, which may lower blood pressure and reduce your risk of heart disease, according to Harvard Health Publishing. Enjoy the spreads on celery to help keep calories in check.

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Why Is Protein Important

If youve been reading the blog for awhile, you know how much I stress the importance of protein! I specifically aim to have a balance of protein, fiber and healthy fats for every meal and snack. But why? Protein helps stabilize your blood sugar and keeps you feeling fuller, longer.

It helps satisfy cravings, helps with weight loss and has so many important functions within the body, including muscle repair. So while the mainstream media messaging might be that protein is only important for athletes and body builders, Im here to let you know that protein is important for everyone!

Is It Ok To Eat A Protein Bar Every Day

It is OK to enjoy protein bars in moderation as part of a balanced diet. Swapping a protein bar in for other snacks in your daily diet is fine and can be a great way to bump up your protein intake.

However, its best not to use protein bars to regularly replace more nutrient-dense whole foods such as fruits and vegetables.

For best results, opt for a protein bar that is low in added sugar and free of artificial ingredients and preservatives.

Also Check: How To Make Whey Protein Shake

Full Fat Plain Greek Yogurt

A one-cup serving of plain Greek yogurt has 20 grams of protein, really making it the star of the show. Not only is the protein count high, but it is also rich in calcium, which is excellent for the bones. I think Greek yogurt is fabulous so impressive that Ive written an entire post on the benefits of Greek yogurt. Take a peek its a healthy alternative to lots of foods.

Old Wisconsin Turkey Sausage Snacks

Old Wisconsin Turkey Sausage Snacks are meat sticks with 6 grams of protein and 1 gram of sugar for each stick. They’re made from 100% turkey meat with no msg. Plus, these sticks come in a resealable package, making them a great grab-and-go snack.

And, while the sticks don’t contain any preservatives, you may need to refrigerate them even though you reseal the package.

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High Protein Nuts To Add To Your Diet

Nuts make a delicious, protein-rich snack or addition to meals.

Theyre versatile, easy to eat on the go, and a good source of plant-based protein, especially for those who eat few or no animal products.

Eating nuts can help you meet your needs for protein, which is necessary for building bones, muscles, and skin. Protein also increases feelings of fullness, helping you stay satisfied and energized .

While all nuts contain protein, some provide more than others. This article reviews 8 nuts that are high in protein.

Almonds are actually a seed. However, people often group them with nuts and consider them to be a high protein option.

In addition to being high in protein, almonds are loaded with antioxidants. These plant compounds protect the body from free-radical-induced oxidative stress, which can lead to aging, heart disease, and some cancers .

The brown layer of skin surrounding almonds contains the highest concentration of antioxidants, so its best to eat almonds with the skin for the most benefits (

To make a balanced snack with almonds, pair them with a piece of fruit.

Summary

Almonds provide 7 grams of protein per 1/4-cup serving. Theyre also packed with antioxidant compounds that can help protect your cells from damage.

Eating walnuts is a delicious way to boost your protein intake.

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How Much Protein Should You Eat A Day To Lose Weight

About 30% of your daily calorie intake per day should be good for optimal weight loss. The protein will help to sate your appetite and boost your metabolic rate. Remember, adding in exercise is a piece of the healthy living puzzle. Studies show that protein and exercise make a good combo for weight loss.

Nutrition is such a big part of taking care of ourselves. It doesnt have to be hard either! I have lots of posts to get you on the right track. Try The 15 Best Foods to Lower Your Blood Sugar, What Causes Food Cravings? | What Do Food Cravings Mean?, and Healthy Meal Plan For Beginners | 5 Days Of Healthy Recipes. These will get you started!

Dont be discouraged by the thought of exercise and a change in eating habits. Its one wonderful package! Try adding more steps to your day and having a high protein snack either before or after a walk. Youll feel amazing and be glad you did!

This post contains affiliate links for products I use regularly and highly recommend.

Also Check: Orgain Protein Powder Peanut Butter

Ground Beef Sliders And Meatballs

11/20 stars

Sliders or a couple of meatballs are both snack-friendly ways to eat ground beef. With just 2 ounces , youll get about 10 grams of protein and no carbs at all.

For convenience, try grilling a batch of seasoned sliders and freezing them. Or, try a low-carb recipe from our hearty meatball collection, and freeze them right after cooking them. Now your snack is just a microwave-minute away from eating.

If you want fewer calories, buy a leaner blend. Youll pay a little more but increase the percentage of energy from protein in your snack.

The Bottom Line: Are You Eating Enough High

In this case, the better question might be are you eating enough types of protein-rich foods? After all, according to a 2018 analysis published in the American Journal of Clinical Nutrition, most adults exceed the recommended intake of proteinconsuming an average of 88 grams a day. As we said before, theres no one-size-fits-all recommended protein intake. But for comparison, most women need around 46 grams of protein per day, and men need 56 grams, according to the USDAs recent dietary guidelines. You may be getting enough of the macronutrient, not all sources are created equalproteins can be lean or high in saturated fats.

Case in point: The amount of protein in a pork chop and piece of salmon are similar, but the pork has more than three times the saturated fat. Similarly, beef and certain cheeses are typically higher in saturated fat, which can raise bad cholesterol levels and have been linked to increased risk of heart disease or stroke. Current guidelines recommend limiting saturated fat intake, but that doesnt mean you have to revamp your entire eating style. Instead, consider incorporating more healthy fats found in nuts, seeds, and seafood to your diet.

Nicole Saporita is a senior content manager for consumer wellness at WW. A writer, editor, and content strategist based in New York, she specializes in health & wellness, lifestyle, consumer products, and more. Her work has appeared in Good Housekeeping, Prevention, and REDBOOK magazines.

Read Also: Which Meat Has The Highest Protein

Does Protein Burn Belly Fat

Yes, protein can help burn belly fat. Studies have linked protein to the regulation of central abdominal fat and I think thats a pretty strong point. The study lists dairy, beef, and eggs as 3 of the protein sources they used with good results. But if you are vegan or vegetarian and reading this, dont worry.

Protein sources like pea protein and whey protein are high quality too. My post on 9 Awesome Benefits of Pea Protein can give you some guidance and you may want to look at my thoughts on the 4 Best Protein Powders.

Finally, if belly fat is getting you down, youll see in my post 15 Tips to Lose Belly Fat that factors like sleep and eating clean really make a difference. I list foods to burn belly fat too.

Chocolate Lentil Protein Muffins

If you think lentils are just for savory veggie soups, youre in for a delightful surprise because you can also use lentils to make perfectly moist high protein chocolate muffins.

You would never guess that these decadent mushrooms were made with something as humble as lentils, would you?

To make them nice and sweet, these muffins make use of organic cane sugar. You can use your choice of gluten-free flour such as almond flour or coconut flour.

The chocolate flavor comes from unsweetened cocoa powder and dairy-free chocolate chips.

When you need to pack in a nice energy boost, nothing does it better than these delicious almond quinoa energy bars.

This powerful protein bar will feed your mind, belly, and body like nothing else.

This recipe is loaded with healthy fats, plenty of beneficial fiber, and tons of vitamins. Heres the best part: in addition to being high protein, theyre dairy-free and gluten-free.

Even better, theyre easy to make because your slow cooker does the work for you.

These bars get their protein from almond butter, almond milk, and quinoa. Add dried apples, dried cranberries and raisins, and roasted almonds for some satisfying crunch.

Chickpeas arent just for hummus. You can actually roast chickpeas and snack on them for a wonderful high protein crunchy vegan snack.

To make a roasted chickpea snack, you can cook your chickpeas from scratch or use canned chickpeas.

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Starkist Chunk Light Tuna In Water

Tuna is an underappreciated source of protein because it can sometimes have an intense fishy taste. But, Starkist Chunk Light Tuna is kept in water which preserves the natural flavor rather than the fishy flavor that turns some people away.

Starkist Chunk Light Tuna has 17 grams of protein, 0.5 grams of fat, and 0 grams of carbs. Itâs also a good source of Omega-3 fatty acids, vitamin d, and vitamins b12 and b6.

Why Is Protein Important For A Snack

Protein is a big focus for dieters and healthy eaters because when you include it in a meal or snack, it helps you feel satiated. And any food that can keep you feeling fuller and longer, gets a thumbs-up.

But the truth is, we almost always get enough protein without even trying. In the U.S., the average woman eats about 73 grams per day, while the average man eats about 105 grams per day. Both of those amounts are higher than the recommended intakes .

Pictured recipe:Apple with Cinnamon Almond Butter

The key is to distribute protein throughout the day and to focus on the type of protein sources you eat. We tend to load up on this macronutrient at dinner, but you may better incorporate protein into meals and snacks throughout your day. Doing so will help you remain fuller between meals, and your body will be able to more efficiently use the protein consumed.

Also, it’s important to remember that there are many different protein sources. You don’t just have to rely on a massive steak for dinner or a deli-meat-loaded sandwich for lunch. Switch it upyou can get protein from nuts, fish, dairy, legumes and even whole grainsand all of these offer other nutritional benefits besides protein.

Pictured recipe:Hard-Boiled Egg & Almonds

Read Also: How Many Grams Of Protein Do I Need Daily

Snacks With Protein Nutritionists Say Will Keep You Full

Getting enough protein is important to most any diet. Harvard Universitys T.H. Chan School of Public Health explains that protein is a key nutrient your body needs to complete important functions, like build bone and muscle and effectively move oxygen throughout your body, via your blood. These are just a few reasons many nutrition experts try to eat more protein however they can easily work it into their days.

And, snack time is the perfect window to grab a little extra proteinespecially with the convenient products that have hit shelves in recent years . With that in mind, here are the best high-protein snacks dietitians told The Healthy @Readers Digest they love to keep onhand.

Roasted chickpeas are one of the best high-protein snacks, according to registered dietitian Malina Malkani, the creator of the Wholitarian Lifestyle. They are filling, portable, brimming with plant-based protein, fiber, vitamins, and minerals, Malkani says. Plus, eating legumes like chickpeas supports digestive and heart health while offering a long-lasting source of energy, Malkani says. The pre-packaged variety is perfect on-the-go high-protein snacks. If you have time, roast them yourself and experiment with fun seasonings like cumin, pizza seasonings, and cinnamon, Malkani suggests. Chickpeas are so easy to cook, which is why they are also one of the canned foods nutritionists always buy.

Also Check: High Urine Protein Creatinine Ratio

Healthy Recipes To Try

For more product picks, visit our reviews section. Plus, discover our best healthy snack recipes and high protein recipes.

This review was last updated in September 2022. If you have any questions, suggestions for future reviews or spot anything that has changed in price or availability, please get in touch at goodfoodwebsite@immediate.co.uk.

Do you have a favourite high-protein snack that hasn’t been mentioned? Please let us know in the comments below…

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