This article explores some of the best high-protein snacks that are easy to pack when you’re on the go.
Many people regularly consume snacks, but a lot of popular options are nutritionally poor, containing high levels of sugar, starchy carbohydrates, fat, and calories.
By replacing such snack options with high-protein snacks, we can typically increase our intake of beneficial nutrients. Furthermore, protein has been shown to suppress appetite and lower hormones that encourage hunger, which can be very useful in between meals (1).
The daily value for protein, based on a 2000-calorie diet and set by the U.S Food and Drug Administration (FDA), is 50 grams (2).
Note: many people may benefit from increased protein intake.
The FDA classifies food to be “high in protein” if it provides at least 20% of the daily value per serving (2). Based on this, all the high-protein snacks in this article provide at least 10 grams of protein per serving.
1) Low-fat yogurt
A 245-gram cup of low-fat yogurt provides 12.9 grams of protein (3).
It is also rich in calcium, B vitamins, and phosphorus.
To make it more nutritious, try mixing in some of your favorite nuts and berries into it.
2) Can of Tuna
Canned tuna offers a convenient and portable way to consume protein-rich fish.
A 165-gram can of light tuna provides a significant 32 grams of protein (4).
In addition to its high protein content, tuna is a good source of selenium, phosphorus, and vitamins B3, B6, and B12.
Mixing tuna with some leafy greens and tomatoes can form the basis of a simple, nutritious salad.
It’s also one of the best low-calorie sources of protein.
3) Hard-boiled Eggs
Hard-boiled eggs are a convenient way to eat eggs on the go. They can be made at home or bought ready-to-eat.
Eggs contain a good level of protein, with two 50-gram hard-boiled eggs providing 12.6 grams (5).
Eggs also offer substantial amounts of choline, iodine, riboflavin, and selenium.
Eat them alone or mixed into a salad.
4) Roasted Chickpeas
Roasted chickpeas are a plant-based snack that offers a decent amount of protein.
You can make them at home or buy them ready-roasted.
A two-ounce (56-gram) serving of roasted chickpeas contains just over 10 grams of protein (6).
Additionally, they are high in fiber, copper, folate, and manganese.
5) Protein Bar
Protein bars are one of the most convenient and portable sources of protein.
Commonly made with either whey, pea, or soy protein, they typically provide between 10 to 30 grams of protein per bar.
For example, a 53-gram protein bar contains 16.1 grams of protein according to USDA data (7).
The other nutrients vary by ingredients, but they are typically a good source of vitamins and minerals as well.
6) Turkey Jerky
Due to the drying process, turkey jerky is a concentrated protein source, offering around 11 grams of protein per ounce (28-gram) serving (8).
However, some jerky products can be relatively high in added salt and sugar, so check the labels.
7) Rye Bread With Peanut Butter
A thick 39-gram slice of toasted rye bread with two tablespoons of chunky peanut butter offers 12 grams of total protein (9, 10).
This snack also provides high levels of dietary fiber, healthy monounsaturated fats, manganese, niacin, and selenium.
It’s a healthier swap for snacks like white bread and Nutella.
8) Canned Mackerel
Mackerel is another protein-rich fish available in convenient cans.
Even a standard 75-gram of canned mackerel manages to provide 17.4 grams of protein (11).
Alongside its protein content, mackerel is one of the richest sources of omega-3, and it is high in niacin, selenium, vitamin B12, and vitamin D.
9) Roasted Peanuts
Roasted peanuts are another protein-rich, plant-based snack, offering 11.9 grams of protein per 1.5-ounce (42.5-gram) serving (12).
They can be eaten alone or as part of a trail mix with foods like dried fruits, seeds, and dark chocolate.
Peanuts also provide high levels of fiber, monounsaturated fats, niacin, and manganese.
10) Biltong
Biltong, a popular meat-based snack, originates from South Africa.
Since it undergoes an air-drying process, biltong is very protein-dense, providing 31 grams of protein per 57-gram packet (13).
Like other meat products, it’s also a good source of B vitamins, iron, and zinc.
11) Skyr
Skyr, a thick dairy food similar to yogurt, provides 20 grams of protein per 8-ounce (227-gram) container (14).
However, be aware that flavored versions with additional ingredients might offer slightly less protein.
On top of its protein provision, skyr is also an excellent source of calcium and B vitamins.
12) Tempeh
Tempeh can either be cooked at home or bought in a ready-to-eat, pre-cooked form.
Made from fermented soybeans, tempeh is one of the most protein-rich plant-based foods, offering 19.9 grams of protein per 3.5-ounce (100-gram) serving (15).
Besides its protein content, tempeh also offers a significant provision of copper, riboflavin, manganese, and phosphorus.
13) Protein Shake
Protein shakes are among the most convenient protein-based snacks.
A typical 32-gram serving of whey protein provides 25 grams of protein (16).
Whey is also rich in riboflavin and phosphorus.
14) Protein Granola
Protein granola is a granola product with added protein powder.
A 50-gram half-cup serving of Post’s ‘Protein Granola With Dark Chocolate’ supplies 10 grams of protein (17).
Paired with a cup of milk, the combination offers around 20 grams of protein.
15) Kefir
Kefir is a fermented milk drink with a moderately high protein content, offering 10 grams of protein per 240-ml cup (18).
Like most dairy products, it is an excellent source of calcium.
16) Can of Sardines
Sardines are another fish option available to buy in small cans.
A 75-gram can of sardines offers 18.4 grams of protein (19).
On top of being high in protein, sardines are a rich source of omega-3 fatty acids, calcium, niacin, phosphorus, selenium, and vitamin B12.
17) Roasted Pumpkin Seeds
Roasted pumpkin seeds provide 12.7 grams of protein per 1.5-ounce (42.5-gram) serving (20).
This plant-based protein source also contains high levels of copper, magnesium, and phosphorus.
They can be eaten alone or mixed into a salad.
18) Dried Squid
Also known as squid jerky, dried squid is one of the most protein-rich snacks. A 25-gram serving of dried squid offers an impressive 18 grams of protein (21).
It’s very portable, has a long shelf-life, and it’s easy to eat on the go.
19) Cottage Cheese
Cottage cheese is made from protein-rich curds that have been separated from the whey in milk. Low-fat varieties offer the highest protein content.
A 226-gram cup of low-fat cottage cheese contains 24.9 grams of protein (22).
Try mixing it with berries or pineapple for extra flavor and to add some vitamin C and polyphenols.
20) Protein Plant-Based Yogurt
For those who prefer plant-based options, there are many high-protein yogurt options.
For example, a plain unsweetened “Greek style” plant-based yogurt made with almond milk and soy protein provides 15 grams of protein in a 150-gram container (23).
21) Beef Jerky
Beef jerky is another portable, protein-rich snack that typically offers 10 grams of protein per 30-gram serving (24).
Since jerky is just dried beef, it also provides a good range of B vitamins, iron, vitamin B12, and zinc, though it can be high in sodium.
22) Roasted Edamame
Roasted edamame is a plant-based that offers 10 grams of protein per ounce (28-gram) serving (25).
It can be eaten alone, mixed with nuts and fruit, or added to a salad.
23) Rotisserie Chicken
If you’re near a store selling rotisserie chicken, it’s an easy protein-rich snack.
Just a three-ounce (85-gram) serving of chicken rotisserie meat contains 23.8 grams of protein (26).
24) Protein Cookies
Protein cookies are similar to protein bars in their nutritional composition.
For example, an oatmeal raisin protein cookie made by Quest Nutrition provides 15 grams of protein per 63-gram cookie (27).
However, it is worth noting that such products generally aren’t as nutritionally beneficial as lesser-processed protein foods.
25) Tuna Jerky
They may not be as popular or as well known as beef jerky, but tuna jerky products are available and provide a convenient protein source.
A 1.5-ounce (42.5-gram) serving provides approximately 14 grams of protein (28).
26) Fat-Free Cheese
Fat-free cheese is among the highest protein cheese options due to its high protein-to-fat ratio.
Two 21-gram slices of fat-free cheese offer 13.5 grams of protein (29).
It’s a great protein-rich snack option that also provides a good source of calcium.
27) Meal Replacement Drinks
Meal replacement drinks can be an excellent snack option for when you’re short on time.
They typically provide 15 grams to 40 grams of protein.
For example, Slimfast’s high-protein, meal replacement shake contains 19.4 grams per 295-gram bottle (30).
Meal replacement products are also typically fortified with a wide range of vitamins and minerals.
28) Protein Pudding
Protein puddings are commonly made using dairy or soy protein, and they provide a high-protein pudding-like snack.
For an example, Reina’s chocolate protein pudding offers 10 grams of protein in a 100-gram container (31).
Many grocery stores have their own versions of these products, and they typically contain 10-25 grams of protein per serve.
29) Sliced Deli Turkey
Sliced deli turkey offers can be a convenient snack that can be added to salads.
Two 28-gram slices provide 12.2 grams of protein (32).
30) Protein Chips
Protein chips are are a perfect high-protein alternative to regular potato or corn chips.
Among the available options, USDA data shows that Quest protein chips provide 23 grams of protein per 32-gram bag (33).
31) Chia Pudding
Chia pudding is a protein-rich snack made by mixing milk with chia seeds.
It is possible to buy chia pudding in stores, but it’s just as easy to make your own at home.
A chia pudding made with a 247-gram cup of skim dairy milk and an ounce (28-gram) of chia seeds would offer 13.1 grams of protein (34, 35).
32) Baked Tofu
Baked tofu can be made at home or bought in a convenient ready-to-eat pack.
A three-ounce (85-gram) serving of baked tofu provides approximately 14 grams of protein (36).
In addition to being high in protein, tofu set with calcium is also a good source of calcium.
33) Protein Smoothie
Protein smoothies are easy to make or they can be bought in a ready-to-drink bottle.
The USDA lists a dairy-based fruit smoothie as providing 23.9 grams of protein per 324-gram serving (37).
Try Combining These High-Protein Snacks For More Protein
All the high-protein snacks listed in this article offer at least 10 grams of protein per serving and are highly convenient and portable.
However, if you want to ensure a higher protein intake, it is simple’s easy to combine several of these snacks to increase the overall protein intake.
Here are some combinations you could try:
- Rotisserie chicken (23.8 grams of protein) with roasted edamame (10 grams of protein) provides a total protein content of 33.8 grams. Combine them with a salad for more beneficial nutrients.
- Baked tofu (14 grams of protein) followed by chia pudding (13.1 grams of protein) offers an overall 27.1 grams of protein.
- Two hard-boiled eggs (12.6 grams of protein) consumed alongside an apple and a protein shake (25 grams of protein) provides 37.6 grams of protein in total.