40 High Protein Snacks


After a long day at work, that 3 hour crunch comes along and you start looking for a bite to help you out. Classic vending machine options are chock full of excess sugar, insane amounts of sodium, and refined carbs that won’t fill you up and provide only temporary energy, to let you down soon after.

But the perfect snack includes a balance of protein and fiber to help keep you full and prevent that dreaded “spike” in blood sugar (and subsequent slump) that we get from less nutrient-dense options. Protein is made up of amino acids, or building blocks that exist in your diet and in your body. You need these amino acids to build new tissue, support a healthy immune system, maintain energy, and more. The well-known classic protein sources are poultry, meat, dairy products, beans and eggs. But practical high protein snacks can provide a smart and filling choice when you are on the go.

Curious about how much protein you should be eating? good, Depending on your level of physical activity, most healthy adults should aim for around 0.8 to 1.3 grams of protein per kilogram of body weight. This means that a sedentary adult who weighs 160 pounds should consume at the lower end of that range, about 58 grams of protein per day (to convert your body weight from pounds to kilograms, just divide by 2.2). Reaching that number may be easier than you think; a 3-ounce chicken breast alone contains about 26 grams of protein, almost half your day’s worth. Quality matters too; leaner choices and simple preparation methods are essential.

When it comes to nutrient-dense snacks, you’ll want to aim for around 5 grams of protein and 3 grams of fiber per serving or more. But confusing claims, sneaky added sugar sources, and long ingredient lists can make it nearly impossible to determine which snacks are nutritious and worth adding to your snacking regimen. That’s why the food and nutrition experts at the Good Housekeeping Institute Nutrition Lab review hundreds of snacks throughout the year, rigorously analyzing Nutrition Facts labels, ingredient lists and flavor profiles to deliver. the best of the best to you and your family.

We’ve selected the best healthy protein-rich snacks and divided them into three categories: good sources of protein (5-9g), great sources of protein (10-19g), and very high sources of protein ( 20 g +).

Discover our top picks for nutrition and taste.

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