Protein has been in the spotlight for years—and rightfully so! Not only does this vital nutrient help to build and repair muscle tissue, but it also strengthens the immune system, aids in blood sugar control and lessens hunger pangs.
There’s no denying that protein is crucial for our overall health and well-being. After all, it is an essential component of every tissue in the human body. But there may be days when you find it challenging to meet your daily protein needs. That’s where high-protein snacks come into play. And Walmart just so happens to have convenient and budget-friendly snacks that can help you reach your individualized protein goal. To save time searching for the ideal grab-and-go snack, we interviewed four dietitians to bring you the best high-protein snacks at Walmart.
Related: 11 Best Muscle-Building Foods: What to Eat to Gain Muscle
1. Plain Greek Yogurt
“Move over cottage cheese; Greek yogurt is also a protein powerhouse!” says Christina Chu, M.S., RD, CSSD, a Chicago-based sports dietitian and CEO of Christina Chu Sports Nutrition Inc. In fact, Walmart’s Great Value Plain Greek Yogurt contains a whopping 15 grams of protein per 5-ounce serving. “I recommend Greek yogurt to my athletes because it is a high-quality protein that is low in lactose, rich in probiotics to support gut health and a good source of calcium to promote strong bones—especially for youth athletes and runners. Pair this with some fresh fruit, blend it in a smoothie, or mix with a ranch seasoning packet for a higher-protein veggie dip!” Chu recommends.
2. Tuna Packet
Searching for a savory midafternoon bite that is packed with protein? Enter Walmart’s Great Value Lemon Pepper Tuna Pouch! “With fish being one of the best quality sources of protein, these shelf-stable tuna packets are a must-have for athletes and other individuals who are on-the-go with limited cooking opportunities, such as being in a dorm, shared living space or in a time crunch. This product has 15 grams of muscle-building protein, simple ingredients and is a great source of omega-3 fatty acids to protect the body and brain from inflammation,” Chu explains. “I recommend pairing these with some whole-wheat crackers for an easy, balanced snack or adding it to your lunches as a convenient no-cook protein.”
Related: 5 Reasons You Should Eat More Canned Fish, According to a Dietitian
3. Pumpkin Seeds
For those moments when you’re craving something crunchy and salty, Walmart’s Roasted and Salted Pepitas (aka pumpkin seeds) are the perfect way to satisfy your craving and increase your protein intake. “These pepitas are an easy grab-and-go snack for busy days or to keep at the office when you need something quick. Pepitas are rich in magnesium, zinc, iron and antioxidants. And one serving is 160 calories with 8 grams of protein. Protein promotes satiety and assists in stabilizing blood sugar levels, helping prevent hunger between meals,” says Dana Horton, M.S., RD, CSSD, of Eleat Sports Nutrition. If you want to elevate this between-meal bite, try tossing your pumpkin seeds into our Super-Seed Snack Bars along with sunflower, hemp and chia seeds for a nutrient-packed snack.
4. String Cheese
Who says a childhood classic can’t be enjoyed as an afternoon snack well into adulthood? Especially since Walmart’s Great Value Mozzarella String Cheese touts a fair share of protein. “String cheese is a quick and nutritious snack that’s easy to take with you on the go. One serving is only 80 calories with 7 grams of protein and 15% of your daily calcium needs. The protein in string cheese helps to support the growth and repair of lean muscle mass and keep you feeling full,” Horton shares.
5. Edamame Snack Packs
Need more plant-based protein options to include in your snack rotation? Well, Walmart has you covered. Jasmine El Nabli, M.S., RDN, notes that Seapoint Farms' Dry Roasted Edamame Snack Packs contain 10 grams of complete plant-based protein. “Dry-roasted edamame is not only rich in protein but is also a good source of fiber, folate, omega-3 fatty acids and iron. Being naturally gluten-free, cholesterol-free and low in calories, dry-roasted edamame stands out as a delicious and nutritious protein-rich snack,” says El Nabli.
6. Zero Sugar Beef Jerky
Free of nitrites and added sugar, Walmart’s Great Value Zero Sugar Original Beef Jerky makes for an ideal snack when you’re in a rush and need to up your protein intake. “Beef jerky is a rich source of high-quality protein, providing 13 grams of protein per serving while also being low in fat. With its low moisture content, it offers a long shelf life and portability, making it a convenient snack for on-the-go activities. Additionally, it contains essential minerals like iron and zinc, which support immune function and metabolism,” El Nabli explains. However, this portable snack is relatively high in sodium, so it’s important to be mindful of your sodium intake throughout the rest of the day.
Related: 7 Things That Can Happen to Your Body When You Eat Too Much Salt
7. Dry-Roasted Peanuts
Whether you follow a plant-forward diet or want to switch up your typical midday snacks, a handful of peanuts can help you meet your daily protein needs. With 8 grams of protein per 1-ounce serving, Great Value Dry Roasted Peanuts are conveniently packaged in ready-to-go pouches that you can easily toss in your bag for a quick protein boost. Not to mention, these mighty legumes (yes, legumes!) contain healthy fats and fiber, which help keep you full between meals. When you aren’t on the go, try adding these peanuts to our Honey-Peanut Popcorn for a delicious, sweet and salty snack.
8. Cubed Colby and Monterey Jack Cheese
Cenida Gomez-Flores, M.S., RDN, a California-based dietitian and Founder of Eat & Nourish LLC, shares that Great Value Cubed Colby and Monterey Jack Cheese is a budget-friendly snack option when you’re in the mood for a creamy, protein-rich snack. “The creamy texture and flavors of this cheese combination pair amazingly with crunchy apple slices and unsalted mini pretzels," she says. "I love this cheese because of its high protein content, which supports muscle growth.”
9. Peanut, Almond and Dark Chocolate Protein Chewy Granola Bars
If you’re looking for a high-protein snack that also satisfies your sweet tooth, Gomez-Flores suggests Great Value Peanut, Almond and Dark Chocolate Protein Chewy Granola Bars. These delicious granola bars offer 10 grams of protein in a serving and healthy fats that support heart health. Gomez-Flores says, “Many people forget the human heart is a muscle which continues developing throughout our lifetime. The protein in these bars will definitely keep one’s heart strong in a sweet way!”
10. Core Power Protein Shakes
A list of high-protein snacks wouldn’t be complete without a ready-to-drink protein shake. And the Core Power Protein Shake boasts an impressive amount of protein in a single 14-ounce serving. “For busy athletes and individuals who struggle with low appetite or are trying to put on weight, this is my favorite solution to recommend. At 26 grams of protein per bottle (that's almost ¼ pound of meat’s worth of protein!), this protein shake pairs well with a piece of fresh fruit as a post-workout refuel, providing both protein and carbs to repair muscle,” Chu explains. “What I love about these shakes, in particular, is that they are lactose-free for athletes and individuals who may be lactose-intolerant, and they are an ultra-filtered milk versus a standard protein shake that adds a protein powder into the bottle—thus, it leaves you with a smooth-tasting experience!”
The Bottom Line
If you are looking to incorporate more protein into your diet, high-protein snacks are a great way to fill in nutritional gaps. Whether you are pressed for time, lead a physically active lifestyle or simply enjoy the convenience of ready-to-eat snacks, Walmart has a wide selection of healthy options that contain 7 grams of protein or more. From Greek yogurt to edamame, cheese, peanuts, pumpkin seeds, beef jerky, bars and protein shakes, snack time just got a whole lot easier with these protein-packed picks.
Related: The 5 Best Protein Shakes and Protein Powders, Taste-Tested by Dietitians and Editors
