15 easy high-protein snacks
Greek yogurt, cottage cheese, eggs, tuna, edamame and tofu can supply snack protein without a bar. Compare six measured portions below, then use nine more combinations to suit your appetite. Additions and package labels determine each snack's final total.
Quick answer
Measured examples include creamed cottage cheese (about 25 g protein per 226 g cup), plain Greek yogurt (18–20 g per 200 g), firm calcium-set tofu (about 26 g per 150 g), prepared shelled edamame (about 18 g per 155 g cup), drained white tuna (about 17 g per 70 g) and two large eggs (12.6 g). Different products can vary substantially.
| Snack | Example serving | Protein | Calories |
|---|---|---|---|
| Greek yogurt | 200 g plain | 18–20 g | 120–200 |
| Cottage cheese, creamed | 1 cup (226 g) | About 25 g | About 220 |
| Eggs | 2 large | 12.6 g | 140–160 |
| White tuna in water, drained | 70 g | About 17 g | About 90 |
| Shelled edamame, prepared | 1 cup (155 g) | About 18 g | About 190 |
| Firm tofu, calcium-set | 150 g | About 26 g | About 216 |
See also: Healthy air fryer recipes · Healthy baking · Healthy lunch ideas
More high-protein snack combinations
Protein does not have to come from a supplement. Combining an ordinary protein food with produce or a whole grain often makes a more satisfying snack.
Values are representative estimates. Brand, recipe, portion size, trimming, cooking method and moisture loss can change the final numbers; use the package label when one is available.
| Idea | Serving basis and what to count |
|---|---|
| Skyr with berries | One 150 g siggi's plain nonfat container supplies 16 g protein before berries; check other brands' labels. |
| Turkey with vegetables | A 3 oz (85 g) portion of roasted breast meat supplies about 26 g protein; deli slices can differ. |
| Roasted chickpeas | Start with 1/2 cup (82 g) cooked, drained chickpeas: about 7 g protein before oil or other additions. Do not substitute 1/2 cup measured after roasting. |
| Hummus with vegetables and pita | Measure the hummus and pita separately; the amount of each determines the total. |
| Milk or fortified soy milk | A cup (244 g) of 2% dairy milk supplies about 8 g protein. Use the carton label for a soy drink. |
| Protein smoothie | Add the protein from the measured yogurt, milk, soy drink or powder; a smoothie has no fixed protein amount. |
| Tempeh bites | 100 g cooked tempeh supplies about 20 g protein before sauces or sides. |
| Pumpkin seeds | Use a measured portion of edible kernels and its package label; shells are not part of the serving. |
| Peanut butter on whole-grain toast | Count the labeled bread serving and measured peanut butter separately. |
Related: carrot calories and nutrition — the raw-vegetable half of a dip snack
High-protein snacks under about 200 calories
If the snack needs to stay near 200 calories, start with a lean or low-fat protein food and add lower-energy produce. Exact calories still depend on the label and portion.
- Plain nonfat Greek yogurt with berries
- Two boiled eggs with sliced vegetables
- A tuna pouch with cucumber or tomato
- Shelled edamame with a small amount of seasoning
- A measured serving of cottage cheese with fruit
Related: low-calorie desserts — the sweet version of the same calorie band
How much protein should a snack contain?
There is no required number for every snack. The examples above are portion comparisons, not a prescribed protein range. Daily intake, appetite and overall meal quality matter more than forcing the same amount into every eating occasion.
Related: calories in grapes — the fruit half of a two-part snack · healthy lunch ideas — when a snack needs to become a meal
What to check on the label
A product marketed as high protein can also be high in added sugar, sodium or calories. Compare protein at the same serving weight and consider the rest of the nutrition label.
- Protein grams per serving
- Serving weight and number of servings in the package
- Added sugar, sodium and saturated fat
- Fiber when the snack includes grains, fruit, vegetables or legumes
Sources
Nutrition values are estimates based on authoritative food-composition data and public-health guidance. Product labels and serving sizes vary.
- USDA FoodData Central: plain Greek yogurt
SR Legacy 170894 (nonfat), 170903 (low-fat) and 171304 (whole-milk): about 10.2, 10.0 and 9.0 g protein/100 g respectively. These are representative foods, not every brand's label.
- USDA FoodData Central: creamed cottage cheese
SR Legacy 172179: about 11.1 g protein and 98 kcal/100 g; a 226 g cup supplies about 25 g protein and 220 kcal. Lower-fat products have different values.
- USDA FoodData Central: whole eggs, whites and yolks
SR Legacy records 171287 (whole), 172183 (white) and 172184 (yolk). A large egg is 50 g edible egg; its white is about 33 g and yolk 17 g. Shell weight is excluded.
- USDA FoodData Central: white tuna in water, drained
SR Legacy 175158: 23.6 g protein and 128 kcal/100 g. Drained weight matters; light tuna, pouches and other products can have different labels.
- USDA FoodData Central: prepared shelled edamame
SR Legacy 168411: 11.9 g protein and 121 kcal/100 g; a 155 g cup of edible beans supplies about 18 g protein and 190 kcal. Pods are excluded.
- USDA FoodData Central: firm calcium-set tofu
SR Legacy 172475: 17.3 g protein and 144 kcal/100 g, or about 26 g protein and 216 kcal per 150 g. Other firm tofu products can differ substantially.
- USDA FoodData Central: cooked chickpeas
SR Legacy 173757: 8.86 g protein/100 g; a 164 g cup supplies about 15 g. A cup measured after roasting is not the same serving.
- USDA FoodData Central: cooked tempeh
SR Legacy 172467: 19.9 g protein/100 g. The comparison uses weighed portions rather than an unspecified cup of pieces.
- siggi's US: plain nonfat skyr label
Manufacturer label checked October 20, 2026: 16 g protein and 90 calories per 150 g container. This is one US product example; other skyr products can differ.
- USDA: 2% milk nutrient report
USDA SR Legacy report 01079: 8.05 g protein per 1 cup (244 g) of 2% milk with vitamins A and D. Other dairy and plant drinks have different labels.
- USDA: protein in household food measures
SR Legacy household-measure report: roasted turkey breast (meat only), broiled 90%-lean ground-beef patties and roasted pumpkin-seed kernels. Match the food description and portion before comparing.
More nutrition guides
12 ideas with times, temperatures and calories
Six baking swaps that work, plus a 125-calorie muffin
A four-slot lunch template and 15 balanced example meals
15 dessert ideas from about 45 to 200 calories a serving
Calories, protein and fat for 80/20, 90/10 and 93/7, raw and cooked
Protein by cooked portion size, with raw-to-cooked guidance
Protein in one, two or three eggs, plus whites and yolks
Protein per serving and comparisons with regular yogurt and skyr
Frequently asked questions
- What is a quick snack with 20 grams of protein?
- A 226 g cup of creamed cottage cheese supplies about 25 g, while 200 g of plain nonfat Greek yogurt supplies about 20 g in the USDA example. For a smoothie or whey product, calculate the total from its actual ingredients and label rather than assuming every scoop is the same.
- What are good vegetarian high-protein snacks?
- Greek yogurt, cottage cheese, edamame, tofu, tempeh, chickpeas and soy drinks are practical vegetarian options. Prepared shelled edamame supplies about 18 g protein per 155 g cup; cooked tempeh about 20 g per 100 g. Roasted chickpea totals depend on the cooked amount used and any additions.
- Are protein bars necessary?
- No. Protein bars are convenient, but ordinary foods such as yogurt, eggs or edamame can supply protein too. If you buy bars, compare protein per bar with calories, added sugar and fiber, because those vary widely between brands.