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21 high protein
snacks, ranked

High protein food makes a perfect snack. Why?

Protein is a vital nutrient for maintaining muscle mass and bone health. That’s important for all of us, but critical as we get older.1 Unfortunately, many people, especially women, may not eat enough protein.2

Could that be you? Find out more in the section at the end of this guide.

Protein is good for you, filling, and doesn’t raise blood sugar to the same degree that sugary and starchy snacks can. Studies show that protein has little to no impact on blood sugar in both in both people with type 2 diabetes and those without.3

That’s why protein is the perfect snack, especially if you want to feel full with less hunger.

High protein_snacks_16x9


 

High protein snack ranking

Do you feel hungry between meals? That may be because you’re not getting enough protein. Kill hunger and cravings with a 10-gram serving. This snack size helps you feel fuller until your next meal.

Sometimes, you’ll get a bit more if the serving size makes more sense that way. (For example, it’s hard to eat 1.75 eggs, so you’ll get almost 13 grams from two eggs.🥚🥚)

While you’re getting your protein fix, don’t forget to keep carbs low. Many of these snacks have less than 1 gram of net carbs; none has more than 7 grams.4

We rank each snack based on four characteristics:

  1. Is it low in net carbs?
  2. Is the % of energy from protein high?
  3. Is it easy and convenient?
  4. Is it inexpensive?

For each characteristic, a snack gets a score of one to five stars. Add them up for a total of 20 possible stars.

To learn more about how we ranked the snacks, or to sort them based on the characteristic you care about most, please at the end of the ranking.

We obtained nutrition information from FoodData Central, the USDA’s nutrient profile database.5

If you love variety and want to mix and match these snacks, then for creative snacks you can put together anytime.

1. Canned fish and seafood

19/20 stars
Canned-fish-and-seafood

Want protein? Just a few savory forkfuls of canned fish or seafood deliver 10 grams of it. Aim for 2 ounces (60 grams).

The perfect snack in so many ways. Easy to store. Relatively inexpensive if you go for tuna. (But pricey if you go for crab.) It’s mostly protein with virtually no carbs.

Canned fish comes cooked, so sprinkle on herbs, add a squeeze of lemon, or just dig in. It’s a quick snack that you can keep stocked in your pantry.

Whether you choose firm tuna, briny sardines, or delicate lump crab, it’s a win on the protein front.

Overall 19 ★
Low in carbs ★★★★★ Net carbs: <1 gram
High % protein ★★★★★ Protein: 11 grams
Convenient ★★★★ Serving size: 2 ounces (60 grams)
Inexpensive ★★★★★ ~ 50 calories (for tuna)

2. Zero-sugar jerky

16/20 stars

Zero-sugar jerky


High protein snack recipes

If you love to cook, snacks don’t have to come out of a package. Try one of our snack-friendly recipes for lots of protein without many carbs.

 

What’s protein?

Protein is a nutrient that your body uses to build and maintain muscles, skin, and even bone. It’s key for appetite control, too.12

When you’re hungry just a couple of hours after eating, it may be because you didn’t eat enough protein at your last meal.13 Fill the gap with one of these tasty high protein snacks.

Learn more about protein in our complete protein guide. Or, check out the chart below to find out how much protein you should be eating on most days.

Minimum daily protein target

HeightWomenMen
Under 5’4″ ( < 163 cm) 90 grams 105 grams
5’4″ to 5’7″ (163 to 170 cm) 100 grams 110 grams
5’8″ to 5’10” (171 to 178 cm) 110 grams 120 grams
5’11” to 6’2″ (179 to 188 cm) 120 grams 130 grams
Over 6’2″ (188 cm +) 130 grams 140 grams

Learn more about protein

21 high protein snacks, ranked - the evidence

This guide is written by Jennifer Calihan and was last updated on November 15, 2022. It was medically reviewed by Dr. Bret Scher, MD on March 11, 2021.

The guide contains scientific references. You can find these in the notes throughout the text, and click the links to read the peer-reviewed scientific papers. When appropriate we include a grading of the strength of the evidence, with a link to our policy on this. Our evidence-based guides are updated at least once per year to reflect and reference the latest science on the topic.

All our evidence-based health guides are written or reviewed by medical doctors who are experts on the topic. To stay unbiased we show no ads, sell no physical products, and take no money from the industry. We're fully funded by the people, via an optional membership. Most information at Diet Doctor is free forever.

Read more about our policies and work with evidence-based guides, nutritional controversies, our editorial team, and our medical review board.

Should you find any inaccuracy in this guide, please email andreas@dietdoctor.com.

  1. Nutrition Reviews 2016: Effects of dietary protein intake on body composition changes after weight loss in older adults: a systematic review and meta-analysis [systematic review of randomized trials; strong evidence]


    Federation of American Societies for Experimental Biology Journal 2013: Effects of high protein diets on fat-free mass and muscle protein synthesis following weight loss: a randomized controlled trial
    [moderate evidence]

    Computational and Structural Biotechnology Journal: High versus low dietary protein intake and bone health in older adults: a systematic review and meta-analysis [meta-analysis of randomized controlled trials; strong evidence]

  2. According to the Scientific Report of the 2020 Dietary Guidelines Advisory Committee, 50% of US females over the age of 19 consume fewer protein foods than recommended:

    Dietary Guidelines for Americans 2020: Scientific Report of the 2020 Dietary Guidelines Advisory Committee (Part D. Chapter 1, p. 45) [report; ungraded]

  3. Diabetes 2013: Dietary proteins contribute little to glucose production, even under optimal gluconeogenic conditions in healthy humans. [nonrandomized trial; weak evidence]

    Journal of Clinical Endocrinology and Metabolism 2001: Effect of protein ingestion on the glucose appearance rate in people with type 2 diabetes [randomized trial; moderate evidence]

  4. Net carbs equals total carbs minus dietary fiber.

  5. Note that not all entries for each type of food item are the same. When possible, we chose the foundational entry or an entry that our registered dietitian found credible.

  6. Although the quality of protein in different legumes varies, many appear to be about 20-50% less digestible than animal protein:

    Food Science and Nutrition 2017: Determination of the protein quality of cooked Canadian pulses [mechanistic study; ungraded]

    Soy protein is comparable to animal protein in terms of quality and digestibility, while other plant proteins vary.

  7. A single large egg (50 grams) provides:

    Riboflavin (vitamin B2)
    0.2 mg
    (14% of the RDI)
    Vitamin B12
    0.6 mcg
    (11% of the RDI)
    Folate
    23.5 mcg
    (6% of the RDI)
    Vitamin A
    244 IU
    (5% of the RDI)
    Selenium
    15.8 mcg
    (23% of the RDI)
    Iron
    0.9 mg
    (5% of the RDI)

    They also contain smaller amounts of the other B vitamins, vitamin E, potassium, and calcium.

    Additionally, eggs are high in choline, an essential nutrient that has been linked to liver and brain health.

  8. Soy is the only plant protein source that provides adequate amounts of all nine essential amino acids your body can’t make on its own.

    American Family Physician 2009: Soy: a complete source of protein
    [overview article; ungraded]

  9. Check the nutrition facts label for grams of protein in a serving of your favorite brand, and adjust the quantity to get to 10 grams.

  10. Check the nutrition facts label for grams of protein in a serving of your favorite brand, and adjust the quantity to get to 10 grams.

  11. Journal of Nutrition 2011: Increased consumption of dairy foods and protein during diet- and exercise-induced weight loss promotes fat mass loss and lean mass gain in overweight and obese premenopausal women [randomized trial; moderate evidence]

  12. Journal of the American College of Nutrition 2004: The effects of high protein diets on thermogenesis, satiety and weight loss: a critical review [systematic review of randomized trials; strong evidence]

  13. Nutrition Journal 2014: Effects of high protein vs. high- fat snacks on appetite control, satiety, and eating initiation in healthy women [randomized trial; moderate evidence]

    The Journal of Clinical Endocrinology & Metabolism 2006: Appetite Regulatory Hormone Responses to Various Dietary Proteins Differ by Body Mass Index Status Despite Similar Reductions in ad Libitum Energy Intake [randomized crossover trial; moderate evidence]