Dietitians’ List of the Top 7 High Protein Snacks: Including high protein snacks in your foods can help you reach your protein goal if you have trouble getting enough protein to meet your body’s needs. We spoke with registered dietitians to learn why protein is so important and which high-protein foods should be a part of your snack rotation.
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Benefits of Eating High Protein Snacks
One macronutrient that is crucial for overall health and wellbeing is protein. According to Cayleigh McKenna, RD, nutrition consultant at Houston Family Nutrition, “the body needs protein to build muscle, repair tissue, regulate hormones, and carry out other cellular functions like metabolism.
People who are physically active should prioritize protein in their meals and high protein snacks because it is necessary for both muscle growth and maintenance.
Dietitians’ List of the Top 7 high protein snacks can bring various benefits, including long-lasting energy and greater satiety. According to Andrea Hinojosa, M.S., RD, founder of Honest Health & Wellness, “high protein snacks can help you feel fuller for longer, promoting a sense of nourishment and satisfaction.” She continues, “A lot of high protein snacks are also full of other vital nutrients, which promote general health and wellbeing.” Consuming protein with snacks may also help to lower cravings later in the day, control blood sugar, and strengthen the heart.
The Best High Protein Snacks to Eat
1. Greek Yogurt
Refreshing and creamy, Greek yogurt has a lot of protein and is a great way to add taste and texture by mixing it with honey and nuts, according to Hinojosa. Depending on the brand, you’ll nab roughly 20 grams of protein every 7-ounce serving. Greek yogurt is also a high-protein, low-saturated-fat alternative to sour cream and mayonnaise in dip recipes. Strained Greek-style yogurt is also an excellent method to add protein to fruit smoothies.
2. Hard-Boiled Eggs
A satisfying 6 grams of protein can be found in one egg. “They’re portable, easy to prepare and packed with high-quality protein,” says Hinojosa. Enjoy hard-boiled eggs with a handful of almonds or sprinkle with spicy sauce. Additionally, Hinojosa suggests eating eggs with kimchi to add a spicy kick and probiotics that are good for digestion.
3. Canned Tuna or Salmon
A simple and high protein snacks choice is canned fish. Even “canned” fish is available in convenient travel pouches, making it the ideal high-protein on-the-go snack. A 3-ounce portion of canned salmon contains roughly 18 grams of protein, but a serving of canned tuna contains roughly 22 grams. Department of Agriculture, United States. Food Data Central. Sockeye, canned salmon “They also provide omega-3 fatty acids, beneficial for heart health and brain function,” adds Hinojosa.
4. String Cheese
String cheese is yet another convenient and transportable snack choice. There are roughly 8 grams of protein in one stick. I’m a huge fan of turkey and cheese roll-ups for high protein snacks. I take two pieces of deli chicken or turkey and wrap them up in a cheese stick. According to Drake ford Consulting’s owner, Katie Drake ford, M.A., RD, “it’s really satisfying.” String cheese can also be eaten with nuts or fresh fruits.
5. Jerky
A fantastic high-protein snack alternative, jerky comes in particularly handy if you can’t keep things cold. approximately 10 grams of protein are found in one serving (approximately 1 ounce) of beef jerky, whereas 11 grams are found in one serving of turkey jerky. Savor jerky with a handful of trail mix for an extra blast of good fats, or with fresh fruit like an apple or banana.
6. Deli Turkey
Another high-protein snack choice is deli turkey. Six grams of protein can be found in just one slice of deli turkey. Department of Agriculture, United States. Food Data Central. Luncheon meat, turkey breast, low-salinity, prepackaged or deli. Enjoy a couple of slices on crackers, layer a few slices with cheese on top of cucumber slices or make a grown-up snack box with turkey, cheese, grapes and crackers.
7. Cottage Cheese
Who knew there were so many ways to use cottage cheese in snacks and meals until it became a social media sensation? And doing so is worthwhile: There are roughly 24 grams of protein in 1 cup of low-fat cottage cheese. “When trying to increase protein intake, a cup of cottage cheese with berries or pineapple is another go-to,” Drake ford says. Try our Cottage Cheese Snack Jar if you like savory snacks.
The Bottom Line
Protein is an important part of a healthy diet. Including these dietitian-approved protein-rich snacks in your routine can provide long-lasting energy, increase feelings of fullness and balance blood sugar. Eating protein consistently throughout the day may also help regulate your appetite and reduce cravings.
