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High-protein snacks: 28 ideas, with the protein and calories for each

The high-protein snacks with the most protein per calorie are cooked prawns, tuna in water, a whey shake made with water, leftover chicken breast and plain fat-free Greek yogurt. Each portion gives 16 to 27 g of protein for under 150 kcal. Nuts and seeds have protein too, but far more calories for the same amount.

By FitDiaryLast updated Nutrition data: USDA FoodData Central

The 10 best high-protein snacks per calorie

Ranked by protein per 100 kcal, which shows how much protein you get for the calories:

  1. Cooked prawns (shrimp), 3 oz (85 g): 20 g protein, 84 kcal (24.2 g per 100 kcal)
  2. Tuna in water, drained, 3 oz (85 g): 16 g protein, 73 kcal (22.6 g per 100 kcal)
  3. Whey protein shake with water, 1 scoop (32 g): 25 g protein, 113 kcal (22.2 g per 100 kcal)
  4. Leftover roast chicken breast, ½ breast (86 g): 27 g protein, 142 kcal (18.8 g per 100 kcal)
  5. Plain Greek yogurt (fat-free), 1 pot (170 g): 17 g protein, 100 kcal (17.3 g per 100 kcal)
  6. Smoked salmon, 3 oz (85 g): 16 g protein, 99 kcal (15.6 g per 100 kcal)
  7. Sliced turkey breast, 4 slices (64 g): 9 g protein, 68 kcal (14.0 g per 100 kcal)
  8. Cottage cheese (2% fat), ½ cup (113 g): 12 g protein, 92 kcal (12.8 g per 100 kcal)
  9. Greek yogurt with blueberries, 1 pot + ½ cup blueberries: 18 g protein, 142 kcal (12.6 g per 100 kcal)
  10. Firm tofu cubes, ¼ block (81 g): 14 g protein, 117 kcal (12.0 g per 100 kcal)

All 28 snacks compared

Sort by any column or filter by type. Every number is for the portion shown, from USDA FoodData Central, and the source column links to each food’s full nutrient list.

28 of 28 snacks

High-protein snacks: protein, calories and protein per 100 kcal for each portion
PortionTypeSource
Cooked prawns (shrimp)3 oz (85 g)20 g8424.2 gNo prepFDC 175180
Tuna in water, drained3 oz (85 g)16 g7322.6 gSavouryFDC 173709
Whey protein shake with water1 scoop (32 g)25 g11322.2 gOn the go · VegetarianFDC 173180
Leftover roast chicken breast½ breast (86 g)27 g14218.8 gSavouryFDC 171477
Plain Greek yogurt (fat-free)1 pot (170 g)17 g10017.3 gNo prep · VegetarianFDC 170894
Smoked salmon3 oz (85 g)16 g9915.6 gNo prepFDC 173687
Sliced turkey breast4 slices (64 g)9 g6814.0 gNo prepFDC 172941
Cottage cheese (2% fat)½ cup (113 g)12 g9212.8 gNo prep · VegetarianFDC 172182
Greek yogurt with blueberries1 pot + ½ cup blueberries18 g14212.6 gSweet · VegetarianFDC 170894, FDC 171711
Firm tofu cubes¼ block (81 g)14 g11712.0 gPlant protein · VeganFDC 172475
Sardines in oil, drained1 tin (92 g)23 g19111.8 gSavouryFDC 175139
Tempeh3 oz (85 g)17 g16310.6 gPlant protein · VeganFDC 174272
A glass of skimmed milk1 cup (245 g)8 g839.9 gNo prep · VegetarianFDC 171269
Edamame1 cup (155 g)18 g1889.8 gPlant protein · VeganFDC 168411
Parmesan crisps1 oz (28 g)10 g1119.1 gSavouryFDC 170848
Unsweetened soya milk1 cup (243 g)7 g808.7 gPlant protein · VeganFDC 175215
Hard-boiled eggs2 large eggs (100 g)13 g1558.1 gSavoury · VegetarianFDC 173424
Beef jerky1 oz (28 g)9 g1168.1 gOn the goFDC 167536
Mozzarella stick (part-skim)1 stick (28 g)7 g838.1 gNo prep · VegetarianFDC 171244
Ricotta with raspberries½ cup + ½ cup raspberries15 g2037.3 gSweet · VegetarianFDC 171248, FDC 167755
Hulled hemp seeds3 tbsp (30 g)9 g1665.7 gPlant protein · VeganFDC 170148
Roasted chickpeas½ cup cooked (82 g)7 g1345.4 gPlant protein · VeganFDC 173757
Roasted pumpkin seeds1 oz (28 g)8 g1635.2 gOn the go · VeganFDC 170557
Dry-roasted peanuts1 oz (28 g)7 g1664.2 gOn the go · VeganFDC 173806
Chocolate milk (reduced fat)1 cup (250 g)7 g1903.9 gSweet · VegetarianFDC 170880
Almonds1 oz, about 23 almonds6 g1643.7 gOn the go · VeganFDC 170567
Pistachios (shelled weight)1 oz, about 49 kernels6 g1623.7 gOn the go · VeganFDC 170185
Apple with peanut butter1 apple + 2 tbsp peanut butter8 g2862.6 gSweet · VeganFDC 171688, FDC 172470

No-prep high-protein snacks

Ready to eat from the fridge or the cupboard, with nothing to cook.

  • Cooked prawns (shrimp), 3 oz (85 g)

    20 g protein · 84 kcal · 24.2 g per 100 kcal

    Buy them cooked and peeled and dip them in salsa or a little cocktail sauce.

  • Plain Greek yogurt (fat-free), 1 pot (170 g)

    17 g protein · 100 kcal · 17.3 g per 100 kcal

    Vegetarian

    Plain has no added sugar. Add cinnamon or a few berries if you find it too sharp.

  • Smoked salmon, 3 oz (85 g)

    16 g protein · 99 kcal · 15.6 g per 100 kcal

    Good on cucumber slices. It’s salty, so keep an eye on the portion.

  • Sliced turkey breast, 4 slices (64 g)

    9 g protein · 68 kcal · 14.0 g per 100 kcal

    Roll the slices around cucumber or pepper sticks for some crunch.

  • Cottage cheese (2% fat), ½ cup (113 g)

    12 g protein · 92 kcal · 12.8 g per 100 kcal

    Vegetarian

    Spoon it from the tub or spread it on a cracker. Black pepper and chives turn it savoury.

  • A glass of skimmed milk, 1 cup (245 g)

    8 g protein · 83 kcal · 9.9 g per 100 kcal

    Vegetarian

    About as easy as a snack gets. Semi-skimmed has the same protein and a little more fat.

  • Mozzarella stick (part-skim), 1 stick (28 g)

    7 g protein · 83 kcal · 8.1 g per 100 kcal

    Vegetarian

    Individually wrapped, so it’s easy to pack two.

Sweet high-protein snacks

For when you want something sweet. The fruit adds a little protein; most of it comes from what you pair it with.

  • Greek yogurt with blueberries, 1 pot + ½ cup blueberries

    18 g protein · 142 kcal · 12.6 g per 100 kcal

    Vegetarian

    What’s in it

    Frozen berries work too. Stir them in the night before and they thaw in the fridge.

  • Ricotta with raspberries, ½ cup + ½ cup raspberries

    15 g protein · 203 kcal · 7.3 g per 100 kcal

    Vegetarian

    What’s in it

    Tastes like a cheesecake filling. A little vanilla or lemon zest helps.

  • Chocolate milk (reduced fat), 1 cup (250 g)

    7 g protein · 190 kcal · 3.9 g per 100 kcal

    Vegetarian

    Sweet and easy to find, with about half its calories from sugar. Plain milk has more protein per calorie.

  • Apple with peanut butter, 1 apple + 2 tbsp peanut butter

    8 g protein · 286 kcal · 2.6 g per 100 kcal

    Vegan

    What’s in it

    A familiar pairing, but most of its calories come from the peanut butter. Use 1 tbsp for a lighter snack.

Savoury high-protein snacks

Fish, eggs and chicken. Some need a few minutes the day before, so they’re ready when you’re hungry.

  • Tuna in water, drained, 3 oz (85 g)

    16 g protein · 73 kcal · 22.6 g per 100 kcal

    With a squeeze of lemon, or mixed with Greek yogurt instead of mayonnaise.

  • Leftover roast chicken breast, ½ breast (86 g)

    27 g protein · 142 kcal · 18.8 g per 100 kcal

    Cook an extra breast at dinner and slice it for tomorrow afternoon.

  • Sardines in oil, drained, 1 tin (92 g)

    23 g protein · 191 kcal · 11.8 g per 100 kcal

    On a cracker or a slice of rye bread. The soft bones are edible.

  • Parmesan crisps, 1 oz (28 g)

    10 g protein · 111 kcal · 9.1 g per 100 kcal

    Bake small heaps of grated parmesan until golden and leave them to crisp up. Traditional parmesan is not vegetarian.

  • Hard-boiled eggs, 2 large eggs (100 g)

    13 g protein · 155 kcal · 8.1 g per 100 kcal

    Vegetarian

    Boil six at once and keep them in the fridge, peeled or not, for the next few days.

High-protein snacks on the go

These last a few hours in a bag without a fridge. Nuts and seeds are the easy option, but watch the calories.

  • Whey protein shake with water, 1 scoop (32 g)

    25 g protein · 113 kcal · 22.2 g per 100 kcal

    Vegetarian

    Carry the powder in a shaker and add water when you need it. Made with milk, it has more protein and more calories.

  • Beef jerky, 1 oz (28 g)

    9 g protein · 116 kcal · 8.1 g per 100 kcal

    Light, and unopened it keeps for weeks. Check the label, as some brands add a lot of sugar or salt.

  • Roasted pumpkin seeds, 1 oz (28 g)

    8 g protein · 163 kcal · 5.2 g per 100 kcal

    Vegan

    Crunchy on their own and good on yogurt or soup. Unsalted ones let you control the salt.

  • Dry-roasted peanuts, 1 oz (28 g)

    7 g protein · 166 kcal · 4.2 g per 100 kcal

    Vegan

    Weigh a portion into a small tub rather than eating from the bag.

  • Almonds, 1 oz, about 23 almonds

    6 g protein · 164 kcal · 3.7 g per 100 kcal

    Vegan

    Filling and easy to carry, though more of a fat snack than a protein one.

  • Pistachios (shelled weight), 1 oz, about 49 kernels

    6 g protein · 162 kcal · 3.7 g per 100 kcal

    Vegan

    Buying them in their shells slows you down, which can help you stop at one portion.

Vegetarian and vegan high-protein snacks

Plant protein from soya, chickpeas and seeds. Everything in this group is vegan.

  • Firm tofu cubes, ¼ block (81 g)

    14 g protein · 117 kcal · 12.0 g per 100 kcal

    Vegan

    Pan-fry or bake the cubes with soy sauce, then eat them warm or cold.

  • Tempeh, 3 oz (85 g)

    17 g protein · 163 kcal · 10.6 g per 100 kcal

    Vegan

    Slice it thinly and fry until crisp. It has a firmer bite than tofu.

  • Edamame, 1 cup (155 g)

    18 g protein · 188 kcal · 9.8 g per 100 kcal

    Vegan

    Cook them from frozen in five minutes, then sprinkle with salt or chilli flakes.

  • Unsweetened soya milk, 1 cup (243 g)

    7 g protein · 80 kcal · 8.7 g per 100 kcal

    Vegan

    A cup has about 7 g of protein, close to the 8 g in a cup of skimmed milk.

  • Hulled hemp seeds, 3 tbsp (30 g)

    9 g protein · 166 kcal · 5.7 g per 100 kcal

    Vegan

    Mild and nutty. Sprinkle them on fruit, soya yogurt or a salad.

  • Roasted chickpeas, ½ cup cooked (82 g)

    7 g protein · 134 kcal · 5.4 g per 100 kcal

    Vegan

    Pat cooked chickpeas dry, season and roast until crunchy. Oil adds about 40 kcal per teaspoon.

Also vegetarian, though not vegan: every dairy and egg snack above except the parmesan crisps, as traditional parmesan is made with animal rennet.

Low-calorie high-protein snacks (under 150 kcal)

These 16 snacks come in under 150 kcal a portion, with the most protein per calorie first:

  • Cooked prawns (shrimp), 3 oz (85 g): 20 g protein · 84 kcal · 24.2 g per 100 kcal
  • Tuna in water, drained, 3 oz (85 g): 16 g protein · 73 kcal · 22.6 g per 100 kcal
  • Whey protein shake with water, 1 scoop (32 g): 25 g protein · 113 kcal · 22.2 g per 100 kcal
  • Leftover roast chicken breast, ½ breast (86 g): 27 g protein · 142 kcal · 18.8 g per 100 kcal
  • Plain Greek yogurt (fat-free), 1 pot (170 g): 17 g protein · 100 kcal · 17.3 g per 100 kcal
  • Smoked salmon, 3 oz (85 g): 16 g protein · 99 kcal · 15.6 g per 100 kcal
  • Sliced turkey breast, 4 slices (64 g): 9 g protein · 68 kcal · 14.0 g per 100 kcal
  • Cottage cheese (2% fat), ½ cup (113 g): 12 g protein · 92 kcal · 12.8 g per 100 kcal
  • Greek yogurt with blueberries, 1 pot + ½ cup blueberries: 18 g protein · 142 kcal · 12.6 g per 100 kcal
  • Firm tofu cubes, ¼ block (81 g): 14 g protein · 117 kcal · 12.0 g per 100 kcal
  • A glass of skimmed milk, 1 cup (245 g): 8 g protein · 83 kcal · 9.9 g per 100 kcal
  • Parmesan crisps, 1 oz (28 g): 10 g protein · 111 kcal · 9.1 g per 100 kcal
  • Unsweetened soya milk, 1 cup (243 g): 7 g protein · 80 kcal · 8.7 g per 100 kcal
  • Beef jerky, 1 oz (28 g): 9 g protein · 116 kcal · 8.1 g per 100 kcal
  • Mozzarella stick (part-skim), 1 stick (28 g): 7 g protein · 83 kcal · 8.1 g per 100 kcal
  • Roasted chickpeas, ½ cup cooked (82 g): 7 g protein · 134 kcal · 5.4 g per 100 kcal

How to get 20 g of protein in a snack

On their own, 3 oz (85 g) of cooked prawns (20 g, 84 kcal), half a roast chicken breast (27 g) and a whey shake made with water (25 g, 113 kcal) all reach 20 g. To get 20 g for around 100 kcal, you need very lean foods like these.

Or put two smaller snacks together:

What about 30 g?

A bigger portion of a lean food, a shake made with milk, or two snacks together:

How much protein should a snack have?

It depends on your daily target and how much protein your meals already give you. Work out your number with the protein calculator, which also suggests how much to have at each meal. If you need 120 g a day and your three meals give you 30 g each, your snacks need to cover the remaining 30 g.

If you also count calories, the macro calculator splits your daily calories into protein, carbs and fat, so you can see how much room a snack has.

For the first meal of the day, see these high-protein breakfast ideas, with the protein in each.

Are nuts a high-protein snack?

Nuts and seeds have protein, but much more fat. Almonds, pistachios and peanuts give 3.7 to 4.2 g of protein per 100 kcal, against 17.3 g for fat-free Greek yogurt. They’re filling, but weigh the portion, because a handful is easy to double.

Where the numbers come from

Protein and calories are from USDA FoodData Central (SR Legacy, the reference database of the US Department of Agriculture), for generic foods rather than brands. Portions use the gram weights FDC gives for each food, such as 50 g for a large egg; 1 oz is 28 g.

Protein and calories are rounded to whole numbers. Protein per 100 kcal is the protein divided by the calories, times 100, worked out before rounding, so it can differ slightly from the rounded figures. Brands differ, so the label on your pack is the number to log.

Log a snack in one sentence

Type ‘a pot of Greek yogurt and some blueberries’ and FitDiary works out the protein and calories, then you confirm. Ask how much protein you still need today and it answers from what you’ve logged.

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Frequently asked questions

Which snack has the most protein?

Per portion, half a roast chicken breast (27 g) and a whey shake (25 g) have the most in this list. Per calorie, cooked prawns come first with 24.2 g of protein per 100 kcal, followed by tuna in water (22.6 g).

How can I get 20 g of protein in a snack?

Choose a lean protein food in a normal portion: 3 oz (85 g) of prawns (20 g) or a whey shake (25 g). Or combine two: a pot of Greek yogurt with an ounce of pumpkin seeds gives 26 g for 263 kcal; tofu with a glass of soya milk gives 21 g.

What food is highest in protein but lowest in calories?

Of the snacks here, cooked prawns (24.2 g of protein per 100 kcal), tuna in water (22.6 g) and whey powder (22.2 g) come out on top. Chicken breast and fat-free Greek yogurt follow. Fatty foods like nuts and hard cheese have far less protein per calorie.

How do I get 30 g of protein in a snack?

Try a whole tin of tuna in water (32 g, 142 kcal) or a whey shake made with a cup of skimmed milk (33 g, 196 kcal). At 30 g, that snack has as much protein as plenty of main meals.

What are good high-protein snacks for a diet?

The ones with the most protein for their calories: prawns, tuna, chicken breast, fat-free Greek yogurt, turkey slices and cottage cheese all come in under 150 kcal a portion. Check how many calories you need with the TDEE calculator so the snack fits your day.

Are protein bars a good snack?

Bars differ a lot from brand to brand, which is why this list sticks to generic foods. Read the label: divide the protein by the calories and multiply by 100 to compare a bar with the snacks in the table.

Work out your own numbers

  • Protein calculator

    How many grams of protein to eat each day, and at each meal, for your weight and goal.

  • Macro calculator

    Your daily calories split into grams of protein, carbs and fat.

  • TDEE calculator

    How many calories you burn in a day, and how many to eat for your goal.

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