High Protein Snack Ranking
Do you feel hungry between meals? That may be because youre not getting enough protein. Kill hunger and cravings with a 10-gram serving. This snack size helps you feel fuller until your next meal.
Sometimes, youll get a bit more if the serving size makes more sense that way.
While youre getting your protein fix, dont forget to keep carbs low. Many of these snacks have less than 1 gram of net carbs none has more than 7 grams.4
We rank each snack based on four characteristics:
For each characteristic, a snack gets a score of one to five stars. Add them up for a total of 20 possible stars.
To learn more about how we ranked the snacks, or to sort them based on the characteristic you care about most, please see our snack chart at the end of the ranking.
We obtained nutrition information from FoodData Central, the USDAs nutrient profile database.5
If you love variety and want to mix and match these snacks, then skip to our quick combos section for creative snacks you can put together anytime.
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.
What Snacks Are High In Protein
There are a lot of snacks that are high in protein, but there are some common food types that have higher protein than others. Natural sources that are high in protein are meats, nuts, seeds, dairy products, and fish. But, there are also protein bars and other items in that category that have other sources of protein in the ingredients.
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How Much Protein Should I Be Eating
Your daily protein needs are based on your existing muscle mass, weight loss and fitness goals, and how often/hard you are working out. In simplest terms, the more muscle you have and the more you use your muscles, the more protein you need in your diet.
The Recommended Dietary Allowance is 0.8 grams of protein per kilogram of body weight. This is not the recommended amount but the minimum amount required to prevent health risks.
While it’s difficult to “overdue” it on protein, it can be a challenge to make sure you are getting enough for proper bodily functioning including building and repairing cells and muscles.
Find out how much you need with our protein calculator.
Once you calculate your protein needs you can use a calorie tracking app to start tracking your intake to see if you’re hitting your protein needs.
In addition – it can be beneficial to space out your protein intake throughout the day and include plenty of high protein snacks or mini-meals. For those looking to eat more protein, this can take some thought and planning.
Need help getting more protein into your day? Save time and money on meal prep with our ready-to-eat, macro balanced meal plans that are high in protein and designed to help you get results.
Best High Protein Snacks For On The Go
If you want to lose weight and get ripped, you need to up your high-protein snack intake. As the old adage goes, muscles are born in the gym but abs are revealed in the kitchen. If youre a snacker, you know how hard it is to curb those 3pm cravings. Next time this happens, you just need to make sure your pantry is filled with high protein snacks. Whether its about managing your weight or to nourish healthy habits, we have discovered some of the yummiest high protein snacks in the grocery aisle or for you to make at home, for your next snack emergency.
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Does It Matter What And When I Eat Protein
Opting for high-quality protein is important. These sources contain all the essential amino acids, including leucine, which is key for synthesising muscle tissue. Eggs, yogurt and milk, as well as whey protein powder, soya milk and tempeh, are all useful sources.
Including protein foods at each meal or snack throughout the day is thought to be more effective than having the majority of your protein intake in one meal. In practical terms, this may involve two to three meals, each containing about 25-30g of high-quality protein.
People doing an intensive exercise programme may benefit from consuming protein after a workout, and similarly spacing their intake through the day.
Beef Jerky Or Turkey Jerky
Make your own beef or turkey jerky for a high protein snack with 9 grams of protein per ounce. Store-bought versions tend to have added salt, artificial ingredients and sugar, so beware of that, and make the best choice you can when buying. My post on the best beef jerky for weight loss will point you in the right direction.
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Almond Butter & Apple
Sometimes the perfect snack is a combination of your favorite fruit and a healthy nut butter.
“Almond butter, in particular, packs a significant amount of nutrients like monounsaturated fat, vitamin E, manganese, magnesium, fiber, and protein. While the fat content may scare the novice healthy snacker away, the quality of fat and nutrients make it a much better option than chips or pastries,” says registered dietitian Trista Best, MPH, RD, LD at Balance One Supplements.
Tillamook Zero Sugar Beef Jerky
Beef jerky is a go-to snack if you’re looking to increase your protein intake. And, Tillamook Zero Sugar Beef Jerky has 0 grams of sugar and 14 grams of protein per serving. Plus, there are 6 servings per container in a normal-sized bag, which can give you about 1 week’s worth of snacks .
This snack also has no carbs and limited fat content, making it a macro-friendly food for those who track macros.
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!
Types Of Protein Snacks
Having a protein-packed snack doesnât have to mean filling up on protein bars and shakes. With a little planning, you can get your necessary nutrients and a filling snack all in one tasty package.
Greek yogurt. A small container of fat-free Greek yogurt has up to 20 grams of protein. Eating Greek yogurt can help you control your appetite, making you less hungry at your next meal. Toss in some berries or fruit to amp up its flavor.
Hummus. Snacking on hummus can help control blood sugar and keep you feeling full. Enjoying a 1/3 cup of hummus with veggie stick dippers will give you about 7 grams of protein.
Edamame. Steam 1 cup of edamame in the shell and sprinkle it with sea salt. Pack it in a container for a ready-to-go snack thatâll add about 15 grams of protein to your daily roster.
Cheese sticks and grapes. With an ounce of cheddar cheese and a handful of grapes, youâll get about 7 grams of protein. Youâll satisfy your savory and sweet cravings too.
Roasted chickpeas. Toss 3/4 cup of chickpeas in olive oil, sea salt, and cayenne pepper. Roast them for 20 to 30 minutes, and enjoy 9 grams of protein. You might find that chip snacks never tasted so good.
Cottage cheese. A 5-ounce serving has up to 20 grams of protein. Try this creamy, satisfying snack with blueberries for an extra punch.
Tuna and crackers. Try topping a serving of tuna on a serving of whole wheat crackers for a savory 12 grams of protein.â
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Whole Foods Market Greek Yogurt
Greek yogurt is another item you may already have in your fridge. For every 3/4 cup of Whole Foods Market Greek yogurt, you get 16 grams of protein, 6 grams of fat, and 7 grams of carbs. Yogurt does have 7 grams of natural sugars, but nothing is added.
Greek yogurt is also a good source of calcium, containing about 15 percent of your daily value. And, like all yogurts, the cultures are good for your gut.
Protein Is Satiating And Can Help Keep Energy Levels Stable
Protein is one of three macronutrients, alongside carbs and fats, which make up all foods in different amounts.
Eating enough protein is particularly helpful if you work out or want to lose fat it helps your muscles recover and grow, and helps you maintain muscle while in a calorie deficit for fat loss.
“Protein isn’t just about building and maintaining muscle , it’s also involved in thousands of processes in your body, from enzyme reactions to forming antibodies for immune strength,” registered nutritionist Kimberley Neve told Insider.
Spacing protein out across the day in your snacks and meals is best for optimizing its benefits, research suggests.
Including protein in your snacks is also beneficial because it can help to keep blood sugar balanced throughout the day, leading to more stable energy levels and fewer cravings, she said.
Neve shared four high-protein snacks to eat when you’re hungry between meals, from hummus to cheese.
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Creminelli Salami Mini Snacks
Creminelli Salami snacks are a pork stick made with 100 percent humanely-raised pork and aged for taste. There are 8 grams of protein, 4.5 grams of fat, and 1 gram of carbs per serving. Each package has a little over 2 servings so you’re looking at around 19 grams of protein per pack if you eat it in one sitting.
These snacks are also high in vitamin C as one serving contains about 30 percent of your daily value.
Kind Healthy Grains Almond Butter Whole Grain Granola Clusters
Protein per serving: 10 grams
Start your day with delicious whole grains and 10g protein per serving. We combined creamy almond butter with our crunchy super grain blend and a touch of cinnamon to create a snack that’s perfect to enjoy by the handful or paired with milk or yogurt. That’s a much better a.m. meal than one of the worst breakfast foods on the planet.
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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.
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.
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What Snack Has 10 Grams Of Protein
If you are looking for ways to quickly add 10 grams of protein to your day, a few easy changes will work.
Are you a smoothie lover like me? Throw some chia seeds in. How about avocado toast? Top your avocado toast with chia seeds. Four tablespoons of chia seeds equals about 10 grams of protein. Use them throughout the day in various ways for an easy protein addition.
Two tablespoons of peanut butter can give you about 10 extra grams of protein, and if you spread it on two slices of healthy bread youll get another 10 grams or so by eating the bread topped with peanut butter. You can also go for almond butter. Try spreading it on a piece of celery for extra crunch or on an apple, a fiber rich food.
So as you can see, not difficult to add protein to your day. And its very good for you also!
Why Protein Is Important When It Comes To Snacking
We know, we know. Trying to maintain a healthy weight or sticking to a weight loss program can be difficult. Whether you’re eating 100-calorie meals, reducing how many carbs you’re eating, or lowering the amount of added sugar you’re having, you might still find yourself craving blueberry muffins, chocolate chip cookies, and potato chips.
Why? The answer may lie in the amount of protein you’re having . You see, protein is what helps you feel full and stay full. It also helps you make better food choices throughout the day and reduces your risk of type 2 diabetes and heart disease.
So, if you dont have enough protein at breakfast, lunch, or dinner, you could be hit with the urge to snack. All. The. Time. But aside from starting your day with a high-protein breakfast, what can you do to keep the hangry monster at bay?
You’ve guessed it. Snacking. But not just snacking. Were talking healthy, high-protein snacks.
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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.
Tuna In Water With Raw Veggies And 5 Olives
16 grams of protein, 100 calories
Tuna may not seem glamorous, but it can be a satisfying low-calorie snack with a ton of protein. In addition to being a protein powerhouse, tuna is high in B vitamins and selenium, and is a good source of iron, so an overall great energy-boosting choice for omnivorous snackers. You can snack on it from a can or convenient pouch and pair with fresh veggies and a few olives for a savory pick-me-up.
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Some Bars Are Worse Than Others
Not all protein bars are created equal in terms of their ingredients and nutritional content. If you do want to reach for a protein bar, pay attention to the nutrition facts label. Opt for those with ingredients that you recognize, Dr. Nestle said. If theyre largely nuts and fruit thats not bad, she said.
If youre having a protein bar as a snack or post-workout supplement, aim for a one that has roughly 200 calories per serving, Mr. DiMarino said, with fewer than five grams of fat and five grams of added sugar. And the amount of protein it contains can vary from bar to bar, but he said you might want to aim for one with 15 to 20 grams per serving.
You also might consider opting for a different snack thats just as portable and nutritious, Dr. Rimm said, like grapes, a banana, an apple or yogurt with berries. Dr. Nestle suggested a handful of nuts and Mr. DiMarino recommended tuna or hard-boiled eggs, which are high in protein but not processed. But you likely dont need to stress about ensuring youre meeting, or exceeding, your daily protein allotment.
People just need to relax about protein intake, Dr. Cutting-Jones said.