30 High-Protein Snacks — Ranked by Protein Content
Snacks are where many people fall short of their daily protein target. This list covers 30 high-protein snack options ranked by protein content, with calories, prep time, and portability — so you can find the right option for your situation.
Quick Picks by Situation
Highest protein, fastest prep
Protein shake, Greek yogurt + protein powder, canned tuna
No fridge, no prep needed
Protein bar, beef jerky, canned sardines, roasted chickpeas
Best for weight loss (high satiety)
Cottage cheese, Greek yogurt, hard-boiled eggs, edamame
Best plant-based options
Edamame, roasted chickpeas, tofu pack, hummus + veggie sticks
Best for muscle gain (high leucine)
Whey protein shake, chicken strips, canned tuna, Greek yogurt
Desk-friendly / office snacks
Protein bar, string cheese, mixed nuts + turkey, beef jerky
All 30 High-Protein Snacks Ranked
| # | Snack | Protein | Calories | Portable |
|---|---|---|---|---|
| 1 | Protein shake (whey, 1 scoop + water) | 22–27g | 100–130 | ✓ |
| 2 | Greek yogurt (200g) + 1 scoop protein powder | 30–35g | 200–250 | — |
| 3 | Canned tuna (100g) on rice cakes | 26–28g | 170 | ✓ |
| 4 | Cottage cheese (250g) | 28–30g | 200 | — |
| 5 | Greek yogurt (200g, 0% fat) | 20g | 110 | — |
| 6 | 3 hard-boiled eggs | 18–19g | 210 | ✓ |
| 7 | Edamame (150g, shelled) | 17g | 190 | — |
| 8 | Sardines in water (100g) | 21g | 130 | ✓ |
| 9 | Protein bar (quality brand, 60g) | 20–25g | 220–280 | ✓ |
| 10 | Turkey slices (100g, deli) + cheese | 22–25g | 200 | ✓ |
| 11 | Chicken breast strips (pre-cooked, 100g) | 31g | 165 | ✓ |
| 12 | Skyr (200g) | 22–28g | 120–140 | — |
| 13 | Cottage cheese + cherry tomatoes | 14–18g | 130 | — |
| 14 | 2 boiled eggs + 1 slice cheese | 20g | 230 | ✓ |
| 15 | Smoked salmon (80g) + cucumber | 16g | 130 | — |
| 16 | Beef jerky (50g) | 18g | 160 | ✓ |
| 17 | Roasted chickpeas (80g) | 14g | 280 | ✓ |
| 18 | Cheese (40g) + apple slices | 10g | 200 | ✓ |
| 19 | Lentil soup (1 cup, home-made) | 14–18g | 230 | — |
| 20 | Peanut butter (2 tbsp) + celery sticks | 8g | 190 | ✓ |
| 21 | Sunflower seeds (50g) | 12g | 290 | ✓ |
| 22 | Hummus (100g) + veggie sticks | 8g | 200 | ✓ |
| 23 | Milk (300ml, whole) | 10g | 195 | — |
| 24 | Tofu snack pack (100g firm) | 17g | 140 | ✓ |
| 25 | Mixed nuts (50g) + 2 slices turkey | 15g | 370 | ✓ |
| 26 | Pumpkin seeds (40g) | 11g | 215 | ✓ |
| 27 | Deli chicken breast (100g, plain) | 22g | 110 | ✓ |
| 28 | Quark (150g) + berries | 16–20g | 130 | — |
| 29 | String cheese (2 sticks, 50g) | 12g | 140 | ✓ |
| 30 | Black bean dip (100g) + corn tortillas | 10g | 250 | ✓ |
Protein values are approximate and vary by brand. ✓ = portable without refrigeration for a few hours.
How to Use Snacks to Hit Your Daily Protein Target
Most people get 60–70% of their daily protein from main meals. Snacks can bridge the gap. For a 160g daily target with three main meals averaging 40g each, that leaves 40g for snacks — achievable with two snacks of 20g each.
Example: Hitting 160g Protein on a Busy Day
Frequently Asked Questions
What snacks have the most protein?
The highest-protein snacks per serving are: protein shakes (20–30g), Greek yogurt with protein powder (25–35g), cottage cheese (200g = 24g), hard-boiled eggs (3 eggs = 19g), canned tuna (100g = 25g), edamame (150g = 17g), and beef jerky (30g = 10g). Combining two lower-protein snacks (e.g. Greek yogurt + nuts) is another effective strategy.
How many grams of protein should a snack have?
For a snack to meaningfully contribute to your protein target, aim for at least 10–15g per serving. If you need to hit a large daily protein target (150g+), snacks of 20–30g are even more useful. Research on muscle protein synthesis suggests each eating occasion should ideally provide 2.5–3g of leucine to trigger an MPS response — roughly 25g of animal protein or 35g of plant protein per snack.
What are high-protein snacks that don't need refrigeration?
Shelf-stable high-protein snacks include: beef jerky (10g/30g), protein bars (15–25g), roasted chickpeas (7g/50g), mixed nuts with seeds (6g/30g), canned tuna or sardines (25g/100g), protein powder packets (add to water), rice cakes with nut butter (8g per two cakes with 2 tbsp PB), and hard-boiled eggs (if pre-cooked and eaten within a few hours).
Are protein bars a good snack?
Protein bars are a convenient option when whole food snacks are not practical, but vary significantly in quality. Look for bars with: 20+ grams of protein, less than 10g of sugar, fewer than 5 ingredients ideally, whey or casein as the primary protein source. Many bars marketed as 'protein bars' are essentially candy bars with added protein — check the label. Whole food options are generally preferable when available.
What are the best high-protein snacks for weight loss?
For weight loss, the best high-protein snacks combine high protein with high satiety and low calories: Greek yogurt (10g protein, high satiety from casein), cottage cheese (12g/100g, very filling), hard-boiled eggs (6g each, fat + protein combination is satiating), edamame (11g/100g, high fibre + protein), celery or cucumber with cottage cheese dip. Avoid liquid calories (protein shakes) if satiety is your goal — solid foods are more satiating.