15 easy high-protein snacks
A practical high-protein snack usually provides about 10–25 grams of protein and fits the time, hunger level and calories available in your day.
Quick answer
Greek yogurt, cottage cheese, eggs, tuna, edamame, tofu and simple protein smoothies are convenient choices. The best option is one you can portion consistently and pair with fruit, vegetables or whole grains when you need more energy and fiber.
| Snack | Example serving | Protein | Calories |
|---|---|---|---|
| Greek yogurt | 200 g plain | 18–20 g | 120–180 |
| Cottage cheese | 1 cup | 24–26 g | 180–240 |
| Eggs | 2 large | 12.6 g | 140–160 |
| Tuna pouch | 70 g | 15–17 g | 70–100 |
| Edamame | 1 cup cooked | 17 g | 180–200 |
| Tofu | 150 g firm | 18–22 g | 170–230 |
See also: Greek yogurt protein · Protein in chicken breast · Protein in eggs
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. Brands, recipes, egg sizes, trimming, cooking method and moisture loss can change the final numbers; use the package label when available.
| Idea | Approximate protein |
|---|---|
| Skyr with berries | 17–22 g |
| Turkey slices with vegetables | 18–22 g |
| Roasted chickpeas, 1 cup | 13–15 g |
| Hummus with vegetables and pita | 10–14 g |
| Milk or fortified soy milk, 1 cup | 7–9 g |
| Protein smoothie | 20–30 g |
| Tempeh bites, 100 g | 18–20 g |
| Pumpkin seeds, 1 oz | 8–9 g |
| Peanut butter on whole-grain toast | 10–12 g |
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
How much protein should a snack contain?
There is no required number for every snack. Around 10–20 g is a useful practical range for many adults, while a larger snack after training or between widely spaced meals may contain more. Daily intake and overall meal quality matter more than forcing the same amount into every eating occasion.
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
US Department of Agriculture food-composition database used for representative nutrient values.
- USDA MyPlate: Protein Foods
USDA guidance on protein-food choices, serving equivalents and variety.
- Dietary Guidelines for Americans
US government evidence-based guidance for healthy dietary patterns and nutrient-dense food choices.
Continue exploring protein and nutrition
Protein per serving and comparisons with regular yogurt and skyr
Protein by cooked portion size, with raw-to-cooked guidance
Protein in one, two or three eggs, plus whites and yolks
An easy high-protein pancake recipe with estimated macros
Frequently asked questions
- What is a quick snack with 20 grams of protein?
- A single-serving high-protein Greek yogurt, one cup of cottage cheese or a simple protein smoothie can provide about 20 g.
- What are good vegetarian high-protein snacks?
- Greek yogurt, cottage cheese, edamame, tofu, tempeh, roasted chickpeas and fortified soy milk are practical options.
- Are protein bars necessary?
- No. They are convenient, but ordinary foods can provide the same protein. Compare the bar's serving size, calories, added sugar and fiber.