This guide compares 25 popular protein-rich snacks by serving size, calories, protein,
and fiber so you can choose based on what matters to you—not just the words
“high protein” on a package.
Whether you’re trying to eat more protein, build balanced meals, manage calories,
support an active lifestyle, or simply find better snacks between meals, the table
below gives you a quick way to compare your options.
Quick Answer: What Are the Best High-Protein Snacks?
Some of the most practical high-protein snacks include Greek yogurt,
cottage cheese, eggs, tuna, turkey breast, edamame, roasted chickpeas, tofu,
jerky, pumpkin seeds, and protein shakes.
The “best” snack depends on your goal. If you want a lot of protein for relatively
few calories, lean foods such as tuna, turkey, Greek yogurt, and cottage cheese
can be useful. If you want more energy in a small portion, nuts and seeds provide
protein along with more calories and healthy fats.
25 High-Protein Snacks Compared
The following values are approximate and intended for comparison. Actual nutrition
can vary by brand, recipe, preparation method, and serving size.
| # | Snack | Typical serving | Calories | Protein | Fiber |
|---|---|---|---|---|---|
| 1 | Greek yogurt | 170 g | ~100 kcal | ~17 g | ~0 g |
| 2 | Cottage cheese | 1/2 cup | ~100 kcal | ~14 g | 0 g |
| 3 | Tuna in water | 3 oz / 85 g | ~100 kcal | ~22 g | 0 g |
| 4 | Hard-boiled eggs | 2 large eggs | ~156 kcal | ~13 g | ~1 g |
| 5 | Turkey breast | 3 oz / 85 g | ~120 kcal | ~24 g | 0 g |
| 6 | Chicken breast | 3 oz / 85 g | ~140 kcal | ~26 g | 0 g |
| 7 | Edamame | 1 cup cooked | ~190 kcal | ~18 g | ~8 g |
| 8 | Roasted chickpeas | 1/2 cup | ~135 kcal | ~7 g | ~6 g |
| 9 | Beef jerky | 1 oz / 28 g | ~80 kcal | ~10 g | ~0 g |
| 10 | Tofu | 100 g | ~80 kcal | ~9 g | ~1 g |
| 11 | Tempeh | 100 g | ~195 kcal | ~20 g | ~4 g |
| 12 | Pumpkin seeds | 1 oz / 28 g | ~160 kcal | ~8 g | ~2 g |
| 13 | Almonds | 1 oz / 28 g | ~164 kcal | ~6 g | ~3.5 g |
| 14 | Peanuts | 1 oz / 28 g | ~166 kcal | ~7 g | ~2.5 g |
| 15 | Peanut butter | 2 tbsp / 32 g | ~190 kcal | ~8 g | ~2 g |
| 16 | String cheese | 1 stick / 28 g | ~80 kcal | ~7 g | 0 g |
| 17 | Kefir | 1 cup | ~110 kcal | ~9 g | ~0 g |
| 18 | Milk | 1 cup | ~150 kcal | ~8 g | 0 g |
| 19 | Unsweetened soy milk | 1 cup | ~80 kcal | ~7 g | ~2 g |
| 20 | Lentils | 1/2 cup cooked | ~115 kcal | ~9 g | ~8 g |
| 21 | Black beans | 1/2 cup cooked | ~115 kcal | ~8 g | ~7.5 g |
| 22 | Protein bar | 1 bar | ~180–220 kcal | ~15–20 g | ~3–8 g |
| 23 | Protein shake | 1 scoop powder | ~100–150 kcal | ~20–25 g | ~0–3 g |
| 24 | Sardines | 3 oz / 85 g | ~175 kcal | ~21 g | 0 g |
| 25 | Salmon | 3 oz / 85 g | ~175 kcal | ~19 g | 0 g |
1. Greek Yogurt
Plain Greek yogurt is one of the easiest high-protein snacks to keep in the
refrigerator. A typical 170-gram serving can provide roughly 17 grams of protein
while keeping calories relatively modest. It can be eaten by itself or combined
with berries, fruit, oats, or seeds.
Choose plain varieties when you want more control over added sugar. Flavored
products can have substantially different nutrition values.
2. Cottage Cheese
Cottage cheese is a protein-rich dairy snack that works well with both sweet and
savory foods. Half a cup can provide around 14 grams of protein, although the
exact amount depends on the product and fat level.
Try it with fruit for a sweet snack or with tomatoes, cucumber, and herbs for a
savory option.
3. Tuna
Tuna packed in water is a particularly protein-dense snack. A 3-ounce serving can
provide around 22 grams of protein with relatively few calories.
Tuna can be eaten with whole-grain crackers, vegetables, or mixed into a simple
tuna salad. Check the nutrition label because canned products can differ in sodium.
4. Hard-Boiled Eggs
Eggs are convenient, portable, and provide protein along with several vitamins
and minerals. Two large hard-boiled eggs provide roughly 13 grams of protein.
Eggs are especially useful when you want a snack that requires little preparation
after cooking.
5. Turkey Breast
Lean turkey breast provides a large amount of protein for its calorie content.
About 3 ounces can provide roughly 24 grams of protein.
For packaged deli turkey, compare labels because sodium and added ingredients can
vary considerably between products.
6. Chicken Breast
Cooked chicken breast is another protein-dense choice. A 3-ounce serving can
provide around 26 grams of protein, depending on preparation.
Leftover chicken can become an easy snack when paired with vegetables, whole-grain
crackers, or a yogurt-based dip.
7. Edamame
Edamame is an excellent plant-based snack because it provides protein and fiber
together. A cup of cooked edamame can provide roughly 18 grams of protein.
It can be served warm or chilled and seasoned with herbs, spices, or a small
amount of salt.
For a crunchy option, compare serving sizes and labels in our dry roasted edamame nutrition guide.
8. Roasted Chickpeas
Roasted chickpeas offer a crunchy alternative to chips while providing plant
protein and fiber. A half-cup serving provides roughly 7 grams of protein and
around 6 grams of fiber.
9. Beef Jerky
Beef jerky is portable and protein-dense, making it convenient for travel, work,
or outdoor activities. A typical 1-ounce serving may provide around 10 grams
of protein.
Because jerky is processed and can be high in sodium, compare nutrition labels
rather than assuming every product has the same nutritional profile.
10. Tofu
Tofu is a versatile plant-based protein made from soybeans. A 100-gram serving
provides roughly 9 grams of protein, although nutrition varies between firm,
extra-firm, and other varieties.
11. Tempeh
Tempeh is a fermented soybean food with a firmer texture than tofu. A 100-gram
serving can provide around 20 grams of protein and several grams of fiber.
It can be sliced, baked, pan-cooked, or added to wraps and salads.
12. Pumpkin Seeds
Pumpkin seeds are a compact source of protein, healthy fats, and minerals.
One ounce provides around 8 grams of protein.
They are calorie-dense, however, so portion size matters if you’re following
a calorie-controlled diet.
13. Almonds
Almonds provide protein, fiber, unsaturated fats, vitamin E, and minerals.
One ounce contains roughly 6 grams of protein.
Almonds are nutritious but relatively calorie-dense, making them better suited
to measured portions when calories are a major consideration.
14. Peanuts
Peanuts provide around 7 grams of protein per ounce along with fats and fiber.
They are an inexpensive and convenient snack that can be eaten alone or combined
with fruit.
15. Peanut Butter
Two tablespoons of peanut butter provide roughly 8 grams of protein. Peanut
butter is also calorie-dense, so measuring the serving can be useful when tracking
calories.
For a more balanced snack, combine peanut butter with an apple, banana, or
whole-grain food.
16. String Cheese
String cheese is a simple grab-and-go dairy snack. A typical stick provides
around 7 grams of protein.
Pairing it with fruit or vegetables adds fiber and a wider range of nutrients.
17. Kefir
Kefir is a fermented milk drink that can provide protein along with other
nutrients found in dairy. A cup can contain around 9 grams of protein, although
products vary.
Check the label for added sugar, especially with flavored varieties.
18. Milk
A cup of milk provides around 8 grams of protein along with nutrients such as
calcium. The calories depend strongly on whether you choose whole, reduced-fat,
or skim milk.
19. Unsweetened Soy Milk
Unsweetened soy milk can provide around 7 grams of protein per cup and is a
useful plant-based alternative to dairy milk.
Nutrition varies by brand, so compare the label when choosing between products.
20. Lentils
Lentils are particularly interesting when you’re looking for a snack or small
meal component that provides both protein and fiber. Half a cup of cooked lentils
provides roughly 9 grams of protein and around 8 grams of fiber.
Seasoned lentils can be served warm or chilled and combined with vegetables
for a more substantial snack.
21. Black Beans
Black beans provide plant protein and substantial dietary fiber. Half a cup of
cooked black beans contains roughly 8 grams of protein and around 7 to 8 grams
of fiber.
22. Protein Bars
Protein bars can be convenient when refrigeration or cooking isn’t practical.
However, there is no standard nutrition profile for a protein bar.
Compare protein, calories, fiber, added sugar, saturated fat, and sodium rather
than choosing a bar based only on its front-of-package protein claim.
23. Protein Shakes
A protein shake can provide approximately 20 to 25 grams of protein from one
scoop of many protein powders. The actual nutrition depends on the powder,
serving size, and liquid used.
Remember that adding milk, fruit, nut butter, oats, or other ingredients changes
the total calories and nutrition of the finished shake.
24. Sardines
Sardines are a nutrient-dense seafood option that can provide roughly 21 grams
of protein per 3-ounce serving. They also provide other nutrients, including
calcium in products where edible bones are included.
25. Salmon
Salmon provides high-quality protein along with fats such as omega-3 fatty acids.
A 3-ounce serving can provide around 19 grams of protein.
Smoked, canned, and fresh salmon can have very different nutrition profiles,
especially for sodium and calories, so check the specific product.
Best High-Protein Snacks for Different Goals
High-protein snacks with fewer calories
If your priority is getting more protein without using a large amount of your
daily calorie budget, consider lean options such as tuna, turkey breast, chicken
breast, Greek yogurt, cottage cheese, or a carefully selected protein shake.
High-protein snacks with fiber
Plant foods often make it easier to combine protein with fiber. Edamame, lentils,
black beans, roasted chickpeas, almonds, and pumpkin seeds are useful examples.
High-protein snacks for busy days
If convenience is the priority, hard-boiled eggs, Greek yogurt, jerky, string
cheese, protein bars, protein shakes, and nuts require little preparation.
High-protein snacks without meat
Good meat-free options include Greek yogurt, cottage cheese, eggs, edamame,
tofu, tempeh, lentils, black beans, nuts, seeds, soy milk, and protein shakes.
High-protein snacks for plant-based diets
Edamame, tofu, tempeh, chickpeas, lentils, black beans, peanuts, almonds,
pumpkin seeds, and soy milk can all contribute protein to a plant-based diet.
Check individual products for ingredients if you follow a strict vegan diet.
How to Choose a High-Protein Snack
Don’t judge a snack by protein alone. A better comparison considers the entire
nutrition profile.
- Check protein: How much protein does the actual serving provide?
- Check calories: Does the snack fit your daily energy needs?
- Check fiber: Fiber can be an important part of an overall balanced diet.
- Check added sugar: Especially with flavored yogurt, bars, and drinks.
- Check sodium: This matters particularly with jerky, deli meats, and packaged snacks.
- Check serving size: A label can look impressive until you notice that the listed serving is very small.
- Consider the whole food: Protein is important, but it is only one part of nutrition.
Are High-Protein Snacks Good for You?
A high-protein snack can be a practical way to add protein to your diet, but
“high protein” does not automatically mean a food is nutritionally superior.
Some packaged protein products can also contain significant amounts of added
sugar, sodium, saturated fat, or calories. The best choice depends on the entire
nutrition profile and your individual dietary needs.
How Much Protein Should a Snack Have?
There is no universal protein amount that makes a snack “high protein.” A useful
comparison is to look at the actual grams of protein per serving and consider
that amount alongside calories and the rest of your daily diet.
Someone looking for a small snack may choose a food with 7 to 10 grams of
protein, while someone trying to increase their protein intake may prefer an
option providing 15 to 25 grams.
Individual protein requirements depend on factors such as body size, age,
activity level, health status, and overall diet.
High Protein Does Not Always Mean Low Calorie
One of the easiest mistakes when comparing protein foods is assuming that more
protein automatically means fewer calories.
Nuts and seeds are good examples. They provide protein and valuable nutrients,
but they also contain substantial amounts of fat, making them much more
calorie-dense than foods such as nonfat Greek yogurt or tuna.
This is why Foodmanac compares protein and calories together
rather than simply creating a list of foods with the highest protein numbers.
How to Get More Nutrition From Your Snacks
You don’t always need to eat a single food by itself. Combining foods can create
a more balanced snack.
- Greek yogurt + berries + seeds
- Apple + peanut butter
- Cottage cheese + fruit
- Eggs + vegetables
- Edamame + fruit
- Hummus + vegetables
- Tuna + whole-grain crackers
- Protein shake + fruit
Frequently Asked Questions About High-Protein Snacks
What is the best high-protein snack?
There isn’t one best option for everyone. Greek yogurt, cottage cheese, tuna,
eggs, chicken, turkey, edamame, tofu, and protein shakes can all be useful
depending on your calorie needs, dietary preferences, and convenience.
What snack has the most protein?
Among the foods in this comparison, lean animal foods such as chicken breast,
turkey breast, tuna, and some protein powders provide particularly high amounts
of protein per typical serving.
What are high-protein snacks under 200 calories?
Examples include Greek yogurt, cottage cheese, tuna, eggs, turkey breast,
edamame, tofu, string cheese, jerky, soy milk, and many protein shakes.
Exact calories depend on serving size and product.
What are good high-protein snacks for weight loss?
If you’re trying to manage calorie intake, compare protein with total calories
rather than choosing foods based only on their protein content. Greek yogurt,
cottage cheese, tuna, turkey, eggs, and other lean protein sources can fit into
many calorie-conscious eating patterns.
What are good high-protein snacks for vegetarians?
Depending on the individual’s diet, options include Greek yogurt, cottage cheese,
eggs, edamame, tofu, tempeh, lentils, black beans, nuts, seeds, and soy milk.
Are nuts high in protein?
Yes. Nuts contain meaningful amounts of protein, but they are also relatively
high in calories because they contain substantial amounts of fat. Portion size
is therefore important when comparing them with lean protein foods.
Explore More Nutrition Information With Foodmanac
Want to check the nutrition of a specific food instead of relying on a general
list? Foodmanac lets you explore foods and look at nutrition information across
calories, protein, carbohydrates, fat, fiber, vitamins, and minerals.
Use Foodmanac to compare foods and discover the nutrition information behind
what you eat.
Explore foods, compare nutrition, and learn what is actually in your food.
Nutrition Data & Accuracy
Nutrition values in this article are approximate reference values. Actual values
can change depending on food variety, brand, preparation method, recipe, serving
size, and processing.
For packaged foods, the product’s nutrition label should be used when an exact
product-specific value is required. For general food composition research,
Foodmanac can be used to explore individual foods and their available nutrition
information.
This article is for general nutrition information and is not individualized
medical or dietary advice.