Food List
High-Protein Snack Foods
Snacks are an easy place to add protein and stay full between meals, but many common ones are mostly carbs and fat. This list ranks simple, protein-rich snack foods so you can choose options that actually keep hunger in check.
| Food | Protein | Per 100 g | Per serving |
|---|---|---|---|
| Whey protein powder Eggs & dairy | 80 g | 354 kcal P 80 · C 8 · F 6 | 30 g (1.1 oz) 106 kcal · P 24 1 scoop |
| Parmesan Eggs & dairy | 36 g | 392 kcal P 36 · C 3.2 · F 26 | 30 g (1.1 oz) 118 kcal · P 10.8 1 grated |
| Beef jerky Meat & poultry | 33 g | 410 kcal P 33 · C 11 · F 26 · Fib 1.8 | 28 g (1 oz) 115 kcal · P 9.2 1 portion |
| Rabbit Meat & poultry | 33 g | 173 kcal P 33 · C 0 · F 3.5 | 120 g (4.2 oz) 208 kcal · P 39.6 1 portion |
| Hemp seeds Nuts & seeds | 32 g | 553 kcal P 32 · C 9 · F 49 · Fib 4 | 30 g (1.1 oz) 166 kcal · P 9.6 1 3 tbsp |
| Chicken breast (skinless) Meat & poultry | 31 g | 165 kcal P 31 · C 0 · F 3.6 | 150 g (5.3 oz) 248 kcal · P 46.5 1 breast |
| Veal (lean) Meat & poultry | 31 g | 172 kcal P 31 · C 0 · F 5 | 120 g (4.2 oz) 206 kcal · P 37.2 1 portion |
| Turkey breast Meat & poultry | 30 g | 135 kcal P 30 · C 0 · F 1 | 120 g (4.2 oz) 162 kcal · P 36 1 fillet |
| Venison Meat & poultry | 30 g | 158 kcal P 30 · C 0 · F 3.2 | 120 g (4.2 oz) 190 kcal · P 36 1 portion |
| Pumpkin seeds Nuts & seeds | 30 g | 559 kcal P 30 · C 11 · F 49 · Fib 6 | 28 g (1 oz) 157 kcal · P 8.4 1 handful |
| Anchovies (canned) Fish & seafood | 29 g | 210 kcal P 29 · C 0 · F 10 | 45 g (1.6 oz) 95 kcal · P 13.1 1 portion |
| Bison (lean) Meat & poultry | 28 g | 146 kcal P 28 · C 0 · F 3 | 125 g (4.4 oz) 183 kcal · P 35 1 portion |
| Chicken drumstick (skinless) Meat & poultry | 28 g | 172 kcal P 28 · C 0 · F 6 | 100 g (3.5 oz) 172 kcal · P 28 1 drumstick |
| Turkey mince (lean) Meat & poultry | 27 g | 150 kcal P 27 · C 0 · F 4 | 125 g (4.4 oz) 188 kcal · P 33.8 1 portion |
| Lean beef (sirloin) Meat & poultry | 27 g | 183 kcal P 27 · C 0 · F 8 | 150 g (5.3 oz) 275 kcal · P 40.5 1 steak |
| Goat meat Meat & poultry | 27 g | 143 kcal P 27 · C 0 · F 3 | 120 g (4.2 oz) 172 kcal · P 32.4 1 portion |
| Chicken thigh (skinless) Meat & poultry | 26 g | 209 kcal P 26 · C 0 · F 11 | 110 g (3.9 oz) 230 kcal · P 28.6 1 thigh |
| Pork tenderloin Meat & poultry | 26 g | 143 kcal P 26 · C 0 · F 4 | 120 g (4.2 oz) 172 kcal · P 31.2 1 fillet |
| Pork loin chop Meat & poultry | 26 g | 209 kcal P 26 · C 0 · F 11 | 120 g (4.2 oz) 251 kcal · P 31.2 1 chop |
| Tuna (canned in water) Fish & seafood | 26 g | 116 kcal P 26 · C 0 · F 1 | 145 g (5.1 oz) 168 kcal · P 37.7 1 tin |
| Peanuts Nuts & seeds | 26 g | 567 kcal P 26 · C 16 · F 49 · Fib 9 | 28 g (1 oz) 159 kcal · P 7.3 1 handful |
| Lamb (lean) Meat & poultry | 25 g | 206 kcal P 25 · C 0 · F 11 | 120 g (4.2 oz) 247 kcal · P 30 1 portion |
| Sardines (canned) Fish & seafood | 25 g | 208 kcal P 25 · C 0 · F 11 | 90 g (3.2 oz) 187 kcal · P 22.5 1 tin |
| Cheddar cheese Eggs & dairy | 25 g | 402 kcal P 25 · C 1.3 · F 33 | 30 g (1.1 oz) 121 kcal · P 7.5 1 slice |
| Peanut butter Nuts & seeds | 25 g | 588 kcal P 25 · C 20 · F 50 · Fib 6 | 32 g (1.1 oz) 188 kcal · P 8 1 2 tbsp |
| Edam cheese Eggs & dairy | 25 g | 357 kcal P 25 · C 1.4 · F 28 | 30 g (1.1 oz) 107 kcal · P 7.5 1 slice |
| Duck breast (skinless) Meat & poultry | 24 g | 140 kcal P 24 · C 0 · F 4.5 | 130 g (4.6 oz) 182 kcal · P 31.2 1 breast |
| Prawns / shrimp Fish & seafood | 24 g | 99 kcal P 24 · C 0.2 · F 0.3 | 100 g (3.5 oz) 99 kcal · P 24 1 portion |
| Tuna steak (fresh) Fish & seafood | 23 g | 144 kcal P 23 · C 0 · F 5 | 150 g (5.3 oz) 216 kcal · P 34.5 1 steak |
| Halibut Fish & seafood | 23 g | 111 kcal P 23 · C 0 · F 2.3 | 150 g (5.3 oz) 167 kcal · P 34.5 1 fillet |
| Mozzarella Eggs & dairy | 22 g | 280 kcal P 22 · C 2.2 · F 17 | 50 g (1.8 oz) 140 kcal · P 11 1 portion |
| Halloumi Eggs & dairy | 22 g | 321 kcal P 22 · C 2.2 · F 25 | 60 g (2.1 oz) 193 kcal · P 13.2 1 portion |
| Goat cheese Eggs & dairy | 22 g | 364 kcal P 22 · C 0.1 · F 30 | 40 g (1.4 oz) 146 kcal · P 8.8 1 portion |
| Lean ground beef (5% fat) Meat & poultry | 21 g | 137 kcal P 21 · C 0 · F 5 | 125 g (4.4 oz) 171 kcal · P 26.3 1 portion |
| Ham (lean) Meat & poultry | 21 g | 145 kcal P 21 · C 1.5 · F 6 | 80 g (2.8 oz) 116 kcal · P 16.8 1 slices |
| Almonds Nuts & seeds | 21 g | 579 kcal P 21 · C 22 · F 50 · Fib 12 | 28 g (1 oz) 162 kcal · P 5.9 1 handful |
| Sunflower seeds Nuts & seeds | 21 g | 584 kcal P 21 · C 20 · F 51 · Fib 9 | 28 g (1 oz) 164 kcal · P 5.9 1 handful |
| Almond butter Nuts & seeds | 21 g | 614 kcal P 21 · C 19 · F 56 · Fib 10 | 32 g (1.1 oz) 196 kcal · P 6.7 1 2 tbsp |
| Salmon Fish & seafood | 20 g | 208 kcal P 20 · C 0 · F 13 | 150 g (5.3 oz) 312 kcal · P 30 1 fillet |
| Haddock Fish & seafood | 20 g | 90 kcal P 20 · C 0 · F 0.6 | 150 g (5.3 oz) 135 kcal · P 30 1 fillet |
| Tilapia Fish & seafood | 20 g | 96 kcal P 20 · C 0 · F 1.7 | 130 g (4.6 oz) 125 kcal · P 26 1 fillet |
| Trout Fish & seafood | 20 g | 141 kcal P 20 · C 0 · F 6 | 130 g (4.6 oz) 183 kcal · P 26 1 fillet |
| Tempeh Legumes | 20 g | 192 kcal P 20 · C 8 · F 11 | 100 g (3.5 oz) 192 kcal · P 20 1 portion |
| Pistachios Nuts & seeds | 20 g | 560 kcal P 20 · C 28 · F 45 · Fib 10 | 28 g (1 oz) 157 kcal · P 5.6 1 handful |
| Pollock Fish & seafood | 20 g | 92 kcal P 20 · C 0 · F 1 | 130 g (4.6 oz) 120 kcal · P 26 1 fillet |
| Mackerel Fish & seafood | 19 g | 205 kcal P 19 · C 0 · F 14 | 120 g (4.2 oz) 246 kcal · P 22.8 1 fillet |
| Crab Fish & seafood | 19 g | 97 kcal P 19 · C 0 · F 1.5 | 100 g (3.5 oz) 97 kcal · P 19 1 portion |
| Natto Legumes | 19 g | 211 kcal P 19 · C 13 · F 11 · Fib 5.4 | 85 g (3 oz) 179 kcal · P 16.2 1 portion |
| Cod Fish & seafood | 18 g | 82 kcal P 18 · C 0 · F 0.7 | 150 g (5.3 oz) 123 kcal · P 27 1 fillet |
| Sea bass Fish & seafood | 18 g | 97 kcal P 18 · C 0 · F 2 | 130 g (4.6 oz) 126 kcal · P 23.4 1 fillet |
| Cashews Nuts & seeds | 18 g | 553 kcal P 18 · C 30 · F 44 · Fib 3.3 | 28 g (1 oz) 155 kcal · P 5 1 handful |
| Flaxseed Nuts & seeds | 18 g | 534 kcal P 18 · C 29 · F 42 · Fib 27 | 20 g (0.7 oz) 107 kcal · P 3.6 1 2 tbsp |
| Smoked salmon Fish & seafood | 18 g | 117 kcal P 18 · C 0 · F 4.3 | 56 g (2 oz) 66 kcal · P 10.1 1 portion |
| Sesame seeds Nuts & seeds | 18 g | 573 kcal P 18 · C 23 · F 50 · Fib 12 | 18 g (0.6 oz) 103 kcal · P 3.2 1 2 tbsp |
| Herring Fish & seafood | 18 g | 158 kcal P 18 · C 0 · F 9 | 120 g (4.2 oz) 190 kcal · P 21.6 1 fillet |
| Cashew butter Nuts & seeds | 18 g | 587 kcal P 18 · C 28 · F 49 · Fib 2 | 32 g (1.1 oz) 188 kcal · P 5.8 1 2 tbsp |
| Poppy seeds Nuts & seeds | 18 g | 525 kcal P 18 · C 28 · F 42 · Fib 20 | 18 g (0.6 oz) 95 kcal · P 3.2 1 2 tbsp |
| Chicken liver Meat & poultry | 17 g | 119 kcal P 17 · C 0.7 · F 4.8 | 100 g (3.5 oz) 119 kcal · P 17 1 portion |
| Scallops Fish & seafood | 17 g | 88 kcal P 17 · C 2.4 · F 0.8 | 100 g (3.5 oz) 88 kcal · P 17 1 portion |
| Tofu (firm) Legumes | 17 g | 144 kcal P 17 · C 3 · F 9 · Fib 2 | 100 g (3.5 oz) 144 kcal · P 17 1 block |
| Chia seeds Nuts & seeds | 17 g | 486 kcal P 17 · C 42 · F 31 · Fib 34 | 24 g (0.8 oz) 117 kcal · P 4.1 1 2 tbsp |
| Tahini Nuts & seeds | 17 g | 595 kcal P 17 · C 21 · F 54 · Fib 9 | 30 g (1.1 oz) 179 kcal · P 5.1 1 2 tbsp |
| Squid Fish & seafood | 16 g | 92 kcal P 16 · C 3 · F 1.4 | 100 g (3.5 oz) 92 kcal · P 16 1 portion |
| Walnuts Nuts & seeds | 15 g | 654 kcal P 15 · C 14 · F 65 · Fib 7 | 28 g (1 oz) 183 kcal · P 4.2 1 handful |
| Hazelnuts Nuts & seeds | 15 g | 628 kcal P 15 · C 17 · F 61 · Fib 10 | 28 g (1 oz) 176 kcal · P 4.2 1 handful |
| Octopus Fish & seafood | 15 g | 82 kcal P 15 · C 2.2 · F 1 | 100 g (3.5 oz) 82 kcal · P 15 1 portion |
| Clams Fish & seafood | 15 g | 86 kcal P 15 · C 3 · F 1 | 100 g (3.5 oz) 86 kcal · P 15 1 portion |
| Feta Eggs & dairy | 14 g | 264 kcal P 14 · C 4 · F 21 | 50 g (1.8 oz) 132 kcal · P 7 1 portion |
| Brazil nuts Nuts & seeds | 14 g | 659 kcal P 14 · C 12 · F 67 · Fib 8 | 28 g (1 oz) 185 kcal · P 3.9 1 handful |
| Pine nuts Nuts & seeds | 14 g | 673 kcal P 14 · C 13 · F 68 · Fib 3.7 | 28 g (1 oz) 188 kcal · P 3.9 1 handful |
| Cacao nibs Nuts & seeds | 14 g | 615 kcal P 14 · C 36 · F 43 · Fib 33 | 28 g (1 oz) 172 kcal · P 3.9 1 portion |
| Eggs Eggs & dairy | 13 g | 143 kcal P 13 · C 1.1 · F 9.5 | 100 g (3.5 oz) 143 kcal · P 13 1 2 large |
| Falafel Legumes | 13 g | 333 kcal P 13 · C 32 · F 18 · Fib 5 | 51 g (1.8 oz) 170 kcal · P 6.6 1 3 pieces |
| Mussels Fish & seafood | 12 g | 86 kcal P 12 · C 3.7 · F 2.2 | 100 g (3.5 oz) 86 kcal · P 12 1 portion |
| Cottage cheese (low-fat) Eggs & dairy | 12 g | 72 kcal P 12 · C 3 · F 1 | 150 g (5.3 oz) 108 kcal · P 18 1 portion |
| Quark Eggs & dairy | 12 g | 67 kcal P 12 · C 4 · F 0.2 | 150 g (5.3 oz) 101 kcal · P 18 1 portion |
| Miso paste Legumes | 12 g | 199 kcal P 12 · C 26 · F 6 · Fib 5.4 | 17 g (0.6 oz) 34 kcal · P 2 1 tbsp |
| Egg whites Eggs & dairy | 11 g | 52 kcal P 11 · C 0.7 · F 0.2 | 100 g (3.5 oz) 52 kcal · P 11 1 3 whites |
| Skyr Eggs & dairy | 11 g | 63 kcal P 11 · C 4 · F 0.2 | 150 g (5.3 oz) 95 kcal · P 16.5 1 tub |
| Ricotta Eggs & dairy | 11 g | 174 kcal P 11 · C 3 · F 13 | 100 g (3.5 oz) 174 kcal · P 11 1 portion |
Good protein snacks include Greek yogurt, cottage cheese, a handful of nuts, edamame, jerky, hummus with veg, or a boiled egg. Aim for around 15 to 20 g to bridge meals.
Frequently asked questions
What are good high-protein snacks?
Greek yogurt, cottage cheese, hard-boiled eggs, a handful of nuts or seeds, edamame, beef jerky, and hummus with vegetables are all simple, protein-rich snacks.
How much protein should a snack have?
A snack with around 15 to 20 g of protein is enough to help bridge the gap between meals and keep hunger under control.
Nutrition values are approximate, per 100 g, derived from the USDA FoodData Central database. Serving sizes are typical examples and will vary.
welanutria provides general information only and is not medical or dietary advice.
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