10 Best High-Protein Snacks, According To Dietitians (2024)

Protein is a macronutrient that is essential to our diet, says Meghan Pendleton, a registered dietitian at Meghan Pendleton Nutrition in Detroit.

“The ‘building blocks’ of protein are called amino acids,” she explains. “These are what food proteins get broken down into when we digest protein-rich foods. Amino acids go on to play many different roles in the body, from helping to build and maintain muscle mass, to supporting our immune system.”

In addition to helping build muscles like the biceps, protein is also vital to the function of organs like the heart and gastrointestinal tract, says Keith T. Ayoob, a registered dietitian and associate clinical professor emeritus at the Albert Einstein College of Medicine in New York.

Protein can help with weight management, too, as eating a high-protein snack or meal increases satiety, says Ayoob. And since protein has a higher thermic effect than carbohydrates and fats, it requires more energy to digest and metabolize, adds Sam Schleiger, a registered dietitian nutritionist at Simply Nourished Functional Medicine in Elkhorn, Wisconsin. This can contribute to increased calorie expenditure and potentially aid in weight loss efforts, she says.

How Much Protein Do You Need?

Your protein needs should be adjusted to meet your current state of health, body composition goals, age, activity level and overall lifestyle, says Jennifer McDaniel, a registered dietitian nutritionist and owner of McDaniel Nutrition Therapy in Clayton, Missouri.

The Recommended Dietary Allowance (RDA) of protein—the minimum needed to prevent a protein deficiency—is 0.8 grams per kilogram of body weight per day (about 0.36 grams per pound).

“For more optimal health outcomes, however, studies have suggested higher intakes not only support athletic performance and progress towards fitness goals, but also appetite regulation and healthy aging processes,” says Kelly Jones, a board-certified sports dietitian at Kelly Jones Nutrition in Philadelphia, Pennsylvania^[1]Phillips S, Stéphanie Chevalier S, et al. Protein “requirements” beyond the RDA: implications for optimizing health. Applied Physiology, Nutrition, and Metabolism. 2016;41(5): 565-572. .

For active individuals aiming to build or maintain muscle mass, the International Society of Sports Nutrition recommends 1.4 to 2.0 grams per kilogram of body weight of protein per day^[2]Jäger, R., Kerksick, C.M., Campbell, B.I. et al. International Society of Sports Nutrition Position Stand: protein and exercise. J Int Soc Sports Nutr 2017;14:20. .

Other groups that may benefit from even higher protein intakes include those recovering from injuries, people who have undergone surgery, burn victims, breastfeeding people and aging adults.

If you’re spreading your daily protein intake out over three meals and two snacks, Ayoob recommends aiming for 20 to 35 grams per meal and 5 to 15 grams per snack.

Protein comes from a variety of food sources, including lean meats, seafood, dairy products, beans and more. Some of the most common protein-rich foods include:

• Lean meats: Beef, lamb and pork
• Poultry: Chicken, turkey and duck
• Seafood: Fish, oysters, clams, prawns, mussels, scallops and lobster
• Eggs
• Dairy: Milk, yogurt and cheese
• Nuts: Almonds, cashews, walnuts, hazelnuts, pine nuts and macadamias
• Seeds: Pumpkin seeds, sesame seeds and sunflower seeds
• Beans and legumes: Kidney beans, pinto beans, white beans, black beans, lima beans, fava beans, soy beans, peas, lentils, chickpeas and tofu

Here are 10 high-protein snacks, recommended by registered dietitians.

Greek Yogurt

Plain, nonfat Greek yogurt is a versatile high-protein snack, with 156 grams containing about 16 grams of protein. Ayoob recommends adding ½ an ounce of nuts and one or two sliced dried dates or fresh fruit with a drizzle of honey for a sweet treat.

For a heftier hit of protein, add in some protein powder and blend it into a smoothie, recommends Brierley Horton, a registered dietitian nutritionist and co-host of The Happy Eating Podcast. Blend equal parts Greek yogurt and your favorite frozen fruit with about half as much milk (e.g., 3/4 cup Greek yogurt, 3/4 cup frozen fruit, 1/3 cup milk) and one to two scoops of protein powder, depending on your preference, she says, as well as any other ingredients for flavor, like nut butter, maple syrup or cocoa powder.

Hard-Boiled Eggs

While you can always make your own hard boiled eggs, Jones also recommends pre-boiled and peeled eggs for your fridge at home or when traveling. In addition to being a good source of essential vitamins and minerals, one large egg offers 6 grams of protein.

Jones suggests enjoying two hard-boiled eggs sliced on a piece of avocado toast or sprinkled with everything bagel seasoning with a side of fruit.

Hard Cheeses

“Hard cheeses like cheddar and parmesan offer a surprising protein dose along with a good source of calcium,” says Jones. For example, a 1-ounce serving (28 grams) of parmesan provides 10 grams of protein.

Jones recommends pairing your cheese of choice with whole grain crackers, carrots and hummus for a mini cheese board.

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Edamame

Edamame is an excellent way to consume high-quality plant protein, says Jones. One cup of shelled edamame contains 18 grams of protein—plus it’s a good source of iron, she says.

For an easy snack, sprinkle it with your favorite savory seasonings and enjoy with a piece of fruit, suggests Jones. For an extra protein punch, combine your edamame with hummus and use raw veggies like jicama or celery to scoop it, adds Ayoob.

Cottage Cheese

“Cottage cheese is rich in protein, making it an excellent choice for individuals looking to increase their protein intake,” says Schleiger. “[It] contains various essential nutrients including calcium, phosphorus, selenium, vitamin B12 and riboflavin.”

Four ounces of the nonfat variety contains about 12 grams of protein. It also contains beneficial bacteria, such as lactobacillus, which can contribute to a healthy gut microbiome, says Schleiger.

Try pairing cottage cheese with fresh fruits, sprinkling some herbs or spices on top or use it as a protein-rich topping for whole-grain crackers, Schleiger suggests.

Jerky

Available in beef, turkey and chicken varieties, jerky is a convenient and portable snack option for busy days or when you’re on the move, says Schleiger, adding that grass-fed options—which don’t contain hormones or antibiotics—are the best option. One ounce (28 grams) of beef jerky contains over 9 grams of protein.

In addition to eating it straight from the package, you can try making jerky roll-ups, suggests Schleiger. Just spread cream cheese or nut butter on a slice of jerky, then roll it up with sliced veggies like bell peppers, cucumber or carrots for a flavorful snack, she says.

Tuna

Tuna is an excellent source of high-quality protein and is known for its high content of omega-3 fatty acids, which are beneficial for heart health, says Schleiger. One 3-ounce can has about 20 grams of protein.

For a healthy snack, mix canned tuna with Greek yogurt or avocado for a protein-rich tuna salad wrapped in lettuce or whole-grain wraps, advises Schleiger.

If you’re trying to get more protein in your diet, there’s no need to turn your eating style upside down tomorrow, says Ayoob. “Anything you do that’s an improvement gets applause from me,” he says. “It’s not a race here, and ‘perfect’ isn’t the prize because everyone is different.”

Roasted Chickpeas

Roasted chickpeas are a great option for a high-protein snack, offering 5.4 grams of protein per 1 ounce serving, as well as 5 grams of heart-healthy fiber that may help lower cholesterol and maintain digestive health, says Keri Gans, a registered dietitian nutritionist based in New York and a Forbes Health Advisory Board member.

“Whether you buy a package or bake up your own crispy roasted chickpeas, they offer a nutrient-rich way to punch up your protein,” adds Jackie Newgent, a plant-forward registered dietitian nutritionist and Forbes Health Advisory Board member based in Brooklyn. “Snack on them as-is or sprinkle them onto other foods, like hummus (for a double whammy of chickpea love), salads or soups. Try other crunchy, roasted, protein-packed pulses, like lentils, too,” she suggests.

Sliced Roasted Turkey

Three slices of fresh-roasted turkey offer up to 11 grams of protein and just 66 calories. Additionally, turkey is an excellent source of B vitamins, which help the body convert carbohydrates into energy, says Gans.

Gans suggests pairing sliced roasted turkey with a teaspoon of mustard or mayonnaise and a serving of 100% whole grain crackers, or rolled up with avocado slices into lettuce wraps for a healthy, protein-packed snack.

Pistachios

Newgent recommends making pistachios your go-to pick for a “mindful munchie snack,” as one serving—or 49 pistachios—provides up to 12% of the Daily Value of protein, she says.

Pistachios can be enjoyed as-is, or mixed into a simple trail mix along with sunflower seeds and dried tart cherries, suggests Newgent.

While eating protein-packed foods may offer benefits like helping to build muscle, immune system support and weight maintenance, not all high-protein snacks are necessarily healthy. Some protein-rich foods may contain high amounts of certain ingredients like saturated fats, trans fats and sodium. In fact, it’s the ingredients that come along with high protein foods that make a difference in an individual’s health, according to experts at the Harvard T.H. Chan School of Public Health.

Eating protein foods like fish, poultry and beans rather than red meat or processed meats may lower the risk of certain diseases and health conditions, such as heart disease, diabetes and cancer.

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Those who feel like their regular meal plan just isn’t providing enough protein (about 0.8 grams of protein per kilogram of body weight each day) may benefit from focusing on high-protein snacks. However, it’s important to know that most adults in the U.S. consume an adequate amount of protein from plant and animal-based foods, according to experts at the Harvard T.H. Chan School of Public Health.

Aside from those who simply want to focus on high-protein options, other individuals who may benefit from eating high-protein snacks include individuals living with obesity attempting to lose weight and those who are physically active, like athletes or military personnel. Consuming high protein foods increases satiety—or feeling full after eating—and may aid in weight loss when combined with exercise.

Vegans and vegetarians, those who are pregnant and adults aged 50 and older may also benefit from adding high-protein snacks to their meal plans, as pregnant individuals require greater protein intake for fetal growth and development and older adults and those who adhere to plant-based diets may not consume an adequate amount of protein. Additionally, consuming the daily recommended amount of protein may help older adults maintain muscle mass and strength as they age.

Who Should Avoid High-Protein Snacks?

While eating high protein snacks offers a host of benefits, it’s important not to overdo it. Eating too much protein (200 to 400 grams per day) may negatively affect your kidney or liver function. Those who have been diagnosed with liver disease are generally not advised to eat a high-protein diet.