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The mid-afternoon slump hits you like a train. One second you’re crushing your daily to-do’s, and the next all you can do is dream of the Snickers bar taunting you from the vending machine three rooms over. You need a snack, and fast—but you know a candy bar or bag of chips will only lead to a sugar high, followed by the inevitable crash that leaves you feeling even worse.
What you need is a high-protein snack. A snack with plenty of protein can keep you feeling satisfied with fewer calories. One study found that protein can reduce cravings and hunger levels (1). Others have confirmed that eating enough protein can help you maintain and even lose weight (2, 3).
Protein can also help you build and maintain lean muscle mass (4). With more muscle mass, you’ll burn more calories at rest, effectively turning your body into a calorie-burning machine. Whether you want to lose weight, build muscle, or just be a little healthier you should make high-protein snacks your best friend.
Here’s everything you need to know about noshing on protein between meals, and the best high-protein, low-calorie snacks to add to help you stick to your fitness goals.
Why You Should Eat More Protein
If you’re thinking about eating more protein, there are plenty of science-backed benefits in your favor. Studies show a diet high in protein can help:
- Reduce appetite and hunger levels (1)
- Reduce cravings and late-night snacking (1)
- Maintain and lose weight (2, 3)
- Boost metabolism and burn more fat (3)
- Maintain and increase lean muscle mass (4)
- Boost bone health (5) and reduce the risk of osteoporosis (6)
- Reduce blood pressure (7)
- Lower LDL (bad) cholesterol (8)
- Recover faster (9)
How Much Protein Should a Snack Have?
It depends on your goals. If you’re looking for a satisfying snack to keep you full and energized until your next meal, look for at least 10 to 15 grams of protein. Just watch the calories. In general, the more protein you can get for fewer calories, the better. Once you exceed 300 calories you start to creep into small meal territory.
That said, if you’re looking to build muscle, you might want to stick to meals and skip the snacks. “Small meals of around 15 grams of protein will never stimulate muscle protein synthesis,” nutrition researcher Don Layman, Ph.D. told Peter Attia on an episode of The Drive. In other words, your afternoon protein bar is likely just being used to meet your energy needs, rather than building muscle.
For hypertrophy (or muscle growth), Layman suggests four meals of at least 35 grams of protein each spaced throughout the day. “If you want muscle to respond, you have to commit to protein,” he adds. If you’re looking for something even quicker than a simple snack, there are options like protein gummies available to you.
Protein Basics
31 Healthy High-Protein Low-Calorie Snacks
There’s a time and place for homemade turkey roll-ups and energy bites—if you’re on your meal prep A-game, be our guest. When you simply don’t have the time, reach for these grab-and-go high-protein snacks you can buy basically anywhere, instead.
1. EPIC Bars
Per Bar: 12 grams protein, 130 calories
EPIC makes all kinds of meat-based snacks from bites to pork rinds, but the meat bars are what put the brand on the map. Paleo, Whole30, and keto eaters finally have a sugar-free, low-carb bar option that isn’t loaded with artificial sweeteners or highly-processed protein powder. If you’re lacking the creative faculties to assemble a “meat bar” in your mind, envision this: a light jerky flavor with a meaty (but not too chewy) texture.
Flavors vary in protein and calories from 7 to 12 grams of protein, and 90 to 130 calories. The Chicken BBQ Seasoned offers the most protein (11 grams) for the calories (90 calories), but the Venison Sea Salt & Pepper packs the most protein overall, at 12 grams. The brand has over 15 flavors to choose from—our personal favorites include Chicken Sriracha and Bison Bacon Cranberry.
2. Chomps Meat Sticks
Per Stick: 10 grams protein, 60 calories
Yes, meat sticks are the salty, chewy road trip snack of your dreams. They’re the perfect size for quick, mess-free eating. They also happen to be a relatively low-calorie protein snack that carries minerals we often don’t get enough of—namely iron and zinc. That said, meat sticks vary drastically in preservatives like nitrates, sugar, and sodium.
Reach for a healthier option like Chomps. Their grass-fed and finished beef sticks are keto, paleo, and Whole30-compliant and clock in at 9 grams of protein and 90 calories each. Plus, they come in fun flavors like Taco Seasoned Beef, and Habanero Beef. But don’t sleep on the Original Turkey which has 10 grams of protein and only 60 calories per stick.
3. Country Archer Beef Jerky
Per Serving (1 oz): 9-10 grams protein, 70 calories
Jerky stans will be happy to hear their go-to gas station snag is a relatively low-calorie, high-protein snack. Mind sodium and sugar levels, though; some servings of jerky are so overloaded with salt and sugar you can nearly run through your typical daily allotment of either just eating half a bag.
Sugar is still a main ingredient in Country Archer, but it only comes in at 4 grams per serving, which is a whole lot better than the 9 grams found in similarly ‘healthy’ jerky options like KRAVE. The ingredients list and nutrition label are squeaky clean—there aren’t any surprises or ingredients you’re unfamiliar with in this jerky.
4. Brooklyn Biltong Steakhouse Air Dried Beef
Per Serving (1 pack): 32 grams protein, 180 calories
Look, beef jerky has an impressive protein profile, but it pales in comparison to biltong. Unfamiliar with the stuff? “Imagine if jerky and prosciutto had a baby,” explains Brooklyn Biltong, a brand aimed at bringing the South African version of beef jerky stateside. Their biltong is made with air-dried grass-fed beef and steers clear of sugar, keeping its nutrition profile nice and lean.
The Naked flavor, for example, contains just three ingredients: grass-fed beef, apple cider vinegar, and salt. But their other flavors, like Lemon Pepper and Steakhouse, have similar ingredients with just a few recognizable added seasonings like cayenne pepper and rosemary.
More Meat
5. Applegate Organics Oven Roasted Turkey Breast
Per Serving (2 slices): 11 grams protein, 50 calories
Dried meat is great for stashing in a bag for the day, or hell the week, but if you can take advantage of a refrigerator, deli meat is another solid option for protein. “Choose the leanest cuts of meat like turkey breast, roast beef, or lean ham,” registered dietitian Jessica Levinson, MS, RDN, CDN previously told The Edge. And look for a brand that steers clear of added preservatives, sodium, and added sugars—like Applegate.
Applegates organic deli slices are antibiotic- and hormone-free, and avoid nitrates, artificial ingredients, and GMOs. They have a lot of options, but you can’t go wrong with classic Oven-Roasted Turkey Breast, Uncured Black Forest Ham, or grass-fed Roast Beef.
6. Gusto Snack Packs
Per Serving: 13 grams protein, 210 calories
Gusto’s snack packs are giving adult Lunchables, and we’re here for it. Each snack pack comes with soppressata or calabrese salami, a hard cheese like asiago or cheddar (which, fun fact, tend to be higher in protein), and crackers.
While each snack pack is a decent source of protein (13 grams per pack) avoid turning to these as a daily snack. Processed meats—like salami and pepperoni—have been pegged as a potential carcinogen, per the World Health Organization, so they’re best enjoyed in moderation (10).
7. Bumble Bee Prime Tuna and Crackers
Per Serving: 19 grams protein, 290 calories
Canned tuna can stretch way beyond your mom’s mayo-drenched tuna salad, promise. At 29 grams of protein per tiny four-ounce can, it’s worth finding a flavor combo that tickles your fancy. Pro tip: Look for tuna varieties that are olive oil packed (they taste way better). Mix it with fresh ingredients like lemon, kalamata olives, cucumber, herbs, and red pepper flakes and you won’t even miss the mayo.
If you simply can’t be bothered to whip up your own tuna salad, grab one of Bumble Bee’s Protein on the Run packs. The Olive Oil and Black Pepper relies on simple ingredients: tuna, olive oil, salt, and pepper. Or try the Zesty Lemon for an extra punch of flavor. Together with the crackers, each pack clocks 19 grams of protein.
8. Patagonia Provisions Mackerel
Per Can: 9-18 grams protein, 300-340 calories
If you consider yourself too fancy for canned seafood, think again. According to influencers everywhere, Patagonia Provisions is the canned tuna upgrade you didn’t know you needed. Their offerings feature sustainably sourced salmon, anchovies, mussels, and mackerel—all of which put up an impressive protein profile and come in crave-worthy flavors.
Take the mackerel, for example. Each small can contains 9 to 18 grams of protein and a hearty helping of vitamin B12. Get the mackerel variety pack to try all three flavors: lemon caper, roasted garlic, and Spanish paprika. Or if you’re feeling adventurous, try the anchovies and you’ll be rewarded with a whopping 23 grams of protein in one sitting.
9. Hard-Boiled Eggs
Per Egg: 6 grams protein, 60 calories
At six grams of protein and only 60ish calories a pop (depending on the size) , eggs are one of the best sources of protein around. Ditch the yolk to cut the calories, and you’ll still get six grams of protein. However, we prefer to eat the whole egg. Egg yolks contain high amounts of choline, selenium, and vitamins A, D, E, K, and B12—which can boost your energy levels and mood.
If you can’t be bothered to hard boil your own eggs—or can’t seem to get that cooking time just right—pick up a pack of Vital Farms Pasture-Raised Hard Boiled Eggs. They’re cooked to perfection and come pre-cracked, taking the annoyingly delicate and messy process of peeling your own eggs out of the equation.
10. Three Bridges Egg Bites
Per Serving (2 bites): 15 grams protein, 220 calories
Yes, eggs are a good source of protein, but plain eggs can be a little blah. That’s where egg bites come in. Making your own is always a good idea. With full control over the ingredients, you can focus on prioritizing high-quality dairy, and colorful polyphenol-rich veggies which add a slew of vitamins and minerals to the mix.
Three Bridges Egg Bites, however, are the next best thing. Their Spinach & Bell Pepper bites can be found in nearly any grocery store, and they use only egg whites to keep the calorie count low. The only downside of these bites is they have a few additives we prefer to avoid—like gums, cornstarch, and canola oil—which help them hold up on the shelf for longer. Still, they might be your best bet if you’re on the road and have limited options for a quick hit of protein.
11. Fage Total 5% Milk Fat
Per Serving (3/4 cup): 15 grams protein, 160 calories
Not all yogurt is high-protein (or healthy). Take the fan-favorite strawberry Yoplait, for example. It only has five grams of protein and a staggering 19 grams of sugar. That doesn’t exactly scream healthy breakfast. When shopping for yogurt, look for Greek yogurt, or Skyr varieties which tend to feature more protein and less sugar.
Fage is a good bet that can be found in a range of stores from Walmart to Whole Foods and has 14 grams of protein and only five grams of sugar (no added sugar) per serving. The 0% or 2% fat might be a better option to cut calories, but we like the full-fat version. According to nutritionist Autumn Bates, full-fat yogurt stimulates your satiety hormone, cholecystokinin (CCK), which keeps you feeling fuller for longer and can aid in weight loss (11).
12. Good Culture Cottage Cheese
Per Serving (1/2 cup): 14 grams protein, 110 calories
TikTokers are putting cottage cheese on everything. And we kind of get it. The stuff is packed with protein. We’re talking 28 grams of protein per cup, with fewer calories than yogurt. If you like cottage cheese on its own, just add a little salt and pepper, everything bagel seasoning, and fresh veggies like cucumbers and cherry tomatoes for a refreshing snack.
But if you’re not a fan of the texture, try blending it with protein powder and a few other ingredients to make high-protein cookie dough balls. Once cottage cheese is smooth, you can’t even tell it’s there. Plus, these sweet bites pack 10 grams of protein per ball.
13. Whisps Cheese Crisps
Per Serving: 10-13 grams protein, 150 calories (2 servings per bag)
Cheese is a surprisingly decent source of protein. Hard varieties like parmesan, asiago, and cheddar tend to be higher in protein and have less fat than soft or creamy types like brie. The only problem is it isn’t exactly portable (unless you plan to eat it within an hour or two).
Enter Whisps Cheese Crisps, a crunchy cracker-like snack full of umami flavor and made with only one ingredient: real cheese. The crisps come in a variety of flavors like asiago pepper jack, cheddar, and parmesan. Just watch the saturated fat—at 10 grams per serving, you can easily run over your daily recommended intake in one sitting.
14. Sahale Snacks California Dry Roasted Almonds
Per Serving (1 bag): 9 grams protein, 250 calories
You’d think trail mix is a high protein choice, but the added dried fruit and M&M’s drive up the calorie count and carb load, taking away from the overall volume of protein involved. Instead, reach for a serving of heart-healthy almonds. Nuts honestly aren’t super high in protein, but they’re a good option for plant-based eaters. Almonds are the highest of the bunch at 7 grams of protein per ¼ cup serving.
15. Wonderful Pistachios
Per Serving: 5 grams protein, 120-130 calories
If you have your pick of nuts in the grocery store aisle, pistachios are another solid choice. At 5 grams of protein per serving, pair them with other sources of protein like cheese, fruit, and seed crackers to make a protein-packed snack plate. We’re fans of Wonderful Pistachios which come in a variety of fun flavors from Chili and Honey Roasted, to classic Sea Salt.
16. The Only Bean Crunchy Roasted Edamame
Per Serving: 11 grams protein, 100-122 calories
Edamame offers some of the highest quality protein you can get in a small volume. One cup of shelled edamame packs 18 grams of complete protein (meaning it contains all nine essential amino acids). Fresh edamame doesn’t exactly travel well, so we like to have these roasted edamame snacks by The Only Bean available to grab and go when we’re rushing out the door. Don’t miss out on the variety pack which comes with Buffalo, Sriracha, and their OG Sea Salt blend.
17. Brami Italian Snacking Lupini Beans
Per Serving: 9 grams protein, 80 calories
Feeling fancy? These Italian-inspired “Snacking Beans” by Brami will scratch the itch. Brami uses lupini beans, a bean they’ve dubbed “the Italian super bean” for its high protein content and zero grams of net carbs—making them both keto and vegan-friendly. The pickled beans are marinated with vinegar and simple aromatics like rosemary and chili peppers, and are the perfect topper for salads and bowls, or for snacking on straight out of the bag. Snag the variety pack to try all three flavors: Sea Salt and Vinegar, Chili and Lime, and Garlic and Rosemary.
18. Magic Spoon Cereal Cups
Per Serving: 13 grams protein, 140-170 calories
Your average bowl of Fruit Loops packs 10 grams of sugar and 2 grams of protein—it’s basically just dessert masquerading as breakfast. Protein cereal, on the other hand, boosts the macros, featuring more protein and less sugar than the classics.
Magic Spoon offers all your childhood favorites with zero grams of sugar. To get the snack-size cups, you have to commit to a variety pack. Each nostalgic flavor—Frosted, Cinnamon Roll, Peanut Butter, Fruity—is packed with 13 to 14 grams of protein, setting them apart from your classic Fruit Loops (2 grams).
19. Mush Protein Rich Oats
Per Serving: 10 grams protein, 270 calories
Speaking of breakfast, high-protein overnight oats are another solid source of protein. Oats are typically a blood sugar disaster, but pairing them with protein powder or healthy fats like nuts can help to reduce glucose spikes. Overnight oats can handle a sneaky high amount of protein. Take these mega protein oats, for example, which clock a monstrous 70 grams of protein in one serving.
If you don’t have time to whip up your own, you won’t score anywhere near as much protein. Still, Mush protein-rich oats are a decent premade option, offering 10 grams of protein in some flavors like Peanut Butter Chocolate and Peanut Butter and Jelly.
20. Kreatures of Habit Oatmeal
Per Serving: 30 grams protein, 350 calories
Step aside Quaker, there’s a new instant oatmeal brand in town. Celebrity chef Michael Chernow developed his Kreatures of Habit “Meal One” based on his own tried-and-true high-protein oatmeal breakfast. Loaded up with pea protein, pumpkin, flax, and chia seeds, blue spirulina powder, probiotics, and vitamin D3, Meal One contains 30 grams of protein per serving. While 350 calories isn’t exactly low-calorie, it’s relatively low considering the high amount of protein and oats involved. Take your pick of flavors from Apple Cinnamon to Peanut Butter Banana.
21. RXBar Protein Bars
Per Bar: 12 grams protein, 210 calories
Perfect bars might have 17 grams of protein, but at 340 calories a pop, they aren’t exactly low-calorie. RXBAR is a better bet, with fewer calories, and a cleaner ingredient list. The brand has always done a bang-up job of making bars out of recognizable ingredients like egg whites and dates. Plus, egg whites are one of the highest-quality protein sources you can find. We’re fans of the Blueberry bars, which are made with real dried blueberries as opposed to mystery berry flavoring. But all the flavors—from Chocolate Sea Salt to Vanilla Almond—offer comparable ingredients and protein.
22. Aloha Protein Bars
Per Bar: 14 grams protein, 220-260 calories
Another bar worth adding to your stash: Aloha protein bars. A favorite amongst registered dietitians, these non-GMO, plant-based bars are made with USDA-certified organic ingredients and proudly avoid gluten, dairy, soy, stevia, and sugar alcohol sweeteners. Each bar packs 14 grams of protein and 10 grams of fiber. The Chocolate Espresso is our top pick but according to reviewers on the brand’s site, no flavor should be left out of the running.
23. Quest Protein Bars
Per Bar: 18 to 20 grams protein, 190 calories
Gym bros are obsessed with Quest protein bars. They’re basically everything you want in a protein bar: low calorie (190), low sugar (1 gram), taste great, and packed with 18 to 20 grams of protein. Quest bars make for a solid hold-me-over snack between meals, or right after a workout when your body is craving nourishment.
That said, Quest bars are the most processed bars you’ll find on this list with additives like stevia and gums. Plus, they’re lacking vitamins and minerals found in real, whole foods. They’re best for supplementing small gaps in your diet—not making up a significant cornerstone of one.
24. Quest Protein Chips
Per Bar: 19 grams of protein, 140 calories
Speaking of Quest, don’t sleep on the brand’s protein chips for the perfect salty, crunchy pick-me-up. With 19 grams of protein per bag, these chips will keep you just about as full as any other protein snack. While protein is definitely the focal point, it’s hard to ignore the rest of the nutrition label: 140 calories, 4.5 grams of fat, 5 grams of carbs (4 grams of net carbs), and 1 gram of sugar. You’ll be hard-pressed to find a ratio like that with any other protein snack. And with flavors like Loaded Taco, Ranch, and Spicy Sweet Chili they promise to satisfy the ravages of even the most intense Doritos cravings.
25. IWON Organics Protein Stix
Per Serving: 10 grams protein, 180 calories
These crunchy little guys look just like Cheetos but with none of the same artificial ingredients and saturated fat. IWON Protein Stix are plant-based, organic, and free of GMOs, gluten, and soy. Each serving contains 180 calories and 10 grams of protein—which comes from a blend of green peas, navy beans, and brown rice. For a similar amount of calories, Cheetos only contain 2 grams of protein (and plenty of artificial flavors), so if you’re looking for a better substitute, you’ve found it.
26. Safe + Fair Pea Protein Chips
Per Serving: 9-10 grams protein, 110 calories
High-quality plant-based protein is hard to come by, which is why these pea protein chips by Safe + Fair get snatched off the internet virtually as soon as they get restocked. A study published in the Journal of the International Society of Sports Nutrition found that pea protein can be just as effective as whey protein at building muscle (12). The Sea Salt is the only flavor currently available, but keep your eyes peeled for the Hickory BBQ and Sweet Jalapeno.
27. Optimum Nutrition Gold Standard Whey
Per Serving: 24 grams protein, 120 calories
We’d be remiss to create a protein snack list without putting protein powder on the list. It’s the easiest way to power down protein that’s relatively light on calories. Optimum Nutrition Gold Standard Whey is one of the best you can get. With 24 grams of whey protein per serving, this powder was formulated to dissolve with an effortless stir of a spoon so you can skip blender clean-up or a blender ball. This clean formulation contains just a handful of ingredients and comes in 20 flavors.
Want more options? Check out our list of R.D.-approved low-calorie protein powders.
28. Orgain Perfect Meal Complete
Per Serving: 25 grams protein, 250 calories
If you’re the type that would rather skip snacks (or meals for that matter) meal replacement shakes might be the answer. At 25 grams of protein and 250 calories per serving, Orgain Perfect Meal Complete is a little more well-rounded than your average protein powder, with carbs, fats, and a full panel of vitamins and minerals. Two servings of the stuff will keep you full through long afternoons and back-to-back meetings. Mix it with the milk of your choice for even more protein and hunger-staving benefits.
29. Slate Milk
Per Serving: 20 grams protein, 100 calories
Slate Milk is a low-calorie (100), high-protein (20 grams) chocolate milk that’s lactose-free and has zero grams of sugar. The milk is “ultra-filtered” to remove lactose sugars and some of the water content, which is then blended with stuff like allulose and monk fruit to get its sweet flavor. The Dark Chocolate variety is creamy, rich, and slightly sweet. Though it has slightly less protein than comparable high-protein milk, like Muscle Milk (at 25 grams), it steers clear of artificial sweeteners.
30. Goodles Mac and Cheese
Per Serving: 14 grams protein, 270 calories
Despite our love for Kraft, we’re always down for a healthy swap (so long as the flavor is on point). Compared to traditional boxed macaroni and cheese, and other “healthy” brands like Annie’s, Goodles wins on the protein front. Each box puts up a massive 14 grams of plant-based protein from a unique chickpea and wheat blend. There are also seven grams of prebiotic fiber and 21 different plant-based nutrients, like iron, vitamin C, and potassium, from organic veggies like sweet potatoes, spinach, and broccoli. Plus, it’s made with no artificial flavors or preservatives.
31. Vite Ramen
Per Serving: 28 grams protein, 505 calories
Call it human nature, no matter how health-obsessed you become, you’d be lying if you said you didn’t have a craving for an MSG-loaded bowl of crap instant ramen every now and again. Vite Ramen is the delicious, nutritious, high-protein response to that hankering. At 28 grams of protein per serving, you won’t find ramen higher in protein, that is unless you top it off with sliced chicken breast or a soft-boiled egg.
- The Effects of Consuming Frequent, Higher Protein Meals on Appetite and Satiety During Weight Loss in Overweight/Obese Men.
- The Role of Protein in Weight Loss and Maintenance.
- Clinical Evidence and Mechanisms of High-Protein Diet-Induced Weight Loss.
- Dietary Protein and Muscle Mass: Translating Science to Application and Health Benefit.
- Optimizing Dietary Protein for Lifelong Bone Health A Paradox Unraveled.
- Effect of Dietary Protein on Bone Loss in Elderly Men and Women: The Framingham Osteoporosis Study.
- Dietary Protein and Blood Pressure: A Systematic Review.
- Effects of Protein, Monounsaturated Fat, and Carbohydrate Intake on Blood Pressure and Serum Lipids.
- Effects of Protein Supplementation on Performance and Recovery in Resistance and Endurance Training.
- Cancer: Carcinogenicity of the Consumption of Red Meat and Processed Meat.
- The Critical Role of CCK in the Regulation of Food Intake and Diet-Induced Obesity.
- Pea Proteins Oral Supplementation Promotes Muscle Thickness Gains During Resistance Training: A Double-Blind, Randomized, Placebo-Controlled Clinical Trial vs. Whey Protein
