Shopping Guide

The 25 Best High-Protein Snacks in America

best high protein snacks - almonds

These satisfying bites let you have your snack and slim down, too.

Americans have a dual obsession with snacking and eating more protein. In fact, recent surveys have revealed that 91 percent of adults snack at least once a day and 71 percent actively aim to add more protein to their diet. Good news if you fall into both camps: science is in favor of consuming—and combining—the two. Adding low-sugar, high-protein snacks to your daily diet can help fuel weight loss efforts by boosting metabolism and reducing hunger pangs. Sounds like a delicious way to drop a few extra pounds to us!

Luckily, you don’t have to keep bags of chicken breast or turkey in your bag in order to reap the benefits. There are plenty of portable, non-perishable ways sneak some protein into snack time. To make our exclusive Eat This, Not That!-approved list, each snack had to meet all of our criteria: no more than 250 calories, at least five grams of protein, less than 12 grams of sugar per serving and no high fructose corn syrup or hydrogenated oils. Next time you go to the grocery store, don’t get overwhelmed and load up on your go-to snacks. With this list as your guide, shopping and snacking for weight loss have never been easier.

Bonus: Slurp your way to a slimmer, healthier you with these 26 Best High-Protein Soups!

Powerful Yogurt Plain

Eat This!

Powerful Yogurt Plain, 8 ounces

Calories

140

Fat

0 g

Saturated Fat

0 g

Sodium

100 mg

Carbs

10 g

Protein

25 g

Fiber

0 g

Sugar

9 g

Powerful Yogurt Plain

Powerful Yogurt uses a proprietary straining process to help retain the yogurt's natural protein, which comes from its pasteurized milk base. While it only boasts two or three more grams of protein than its primary competitors, the extra protein is beneficial if you’re looking to pack on some extra muscle or trim down. Mix in some cinnamon and a few fresh blueberries for a burst of added flavor. (Bonus: blueberries are one of the best fruits for weight loss.)

Seapoint Farms Dry Roasted Edamame

Eat This!

Seapoint Farms Dry Roasted Edamame, 100 Calorie Snack Pack

Calories

100

Fat

3 g

Saturated Fat

0.5 g

Sodium

115 mg

Carbs

8 g

Protein

11 g

Fiber

6 g

Sugar

1 g

Seapoint Farms Dry Roasted Edamame

Getting sick of snacking on almonds and walnuts? Mix things up (while still satisfying that craving for something crunchy) by incorporating packs of dry roasted edamame into your snack-time lineup. There are 11 grams of soy protein and six grams of belly-filling fiber in each 100-calories serving—it doesn’t get much better than that!

Go Raw Organic Simple Flax Snax

Eat This!

Go Raw Organic Simple Flax Snax, 22 pieces

Calories

180

Fat

13 g

Saturated Fat

1 g

Sodium

20 mg

Carbs

10 g

Protein

6 g

Fiber

8 g

Sugar

1 g

Go Raw Organic Simple Flax Snax

This raw, organic snack is made from sprouted flax and sesame seeds, and tomato powder. It provides the crunch you crave from a bag of chips but doesn’t carry the unhealthy fats or excess calories.

Watusee Foods Spicy Cayenne Chickpeatos

Eat This!

Watusee Foods Spicy Cayenne Chickpeatos, 1 oz

Calories

120

Fat

3 g

Saturated Fat

0.5 g

Sodium

140 mg

Carbs

17 g

Fiber

5 g

Sugar

2 g

Protein

6 g

Watusee Foods Spicy Cayenne Chickpeatos

These protein-packed, crispy, roasted chickpeas are hot, hot, hot! Foods loaded with capsaicin—the compound responsible for giving chilies their fire—have been proven to reduce belly fat, suppress appetite and boost thermogenesis—the body’s ability to burn food as energy.

LARABAR Uber Mixed Roasted Nut Bar

Eat This!

LARABAR Uber Mixed Roasted Nut Bar, 1 bar

Calories

230

Fat

17 g

Saturated Fat

2.5 g

Sodium

125 mg

Carbs

12 g

Protein

6 g

Fiber

3 g

Sugar

6 g

LARABAR Uber Mixed Roasted Nut Bar

Almonds, roasted cashews, peanuts, pecans and macadamia nuts are the shining stars of this snack bar while honey, dates and tapioca syrup add a hint of sweetness. We can’t get enough of this protein-packed, sweet-and-salty combo.

Lemon & Pepper Seasoned Tuna Medley With Crackers

Eat This!

BUMBLE BEE Sensations® Lemon & Pepper Seasoned Tuna Medley With Crackers, 3.6 ounces

Calories

120

Fat

4.5 g

Saturated Fat

1 g

Sodium

280 mg

Carbs

1 g

Protein

18 g

Fiber

1 g

Sugar

1 g

Lemon & Pepper Seasoned Tuna Medley With Crackers

This tuna comes pre-seasoned with lemon and pepper, eliminating the need for mayo or sauces to amp up the flavor. Plus, this kit comes with a little knife and a few crackers so you can easily eat this protein-packed mini-meal no matter when you are when hunger strikes.

Health Warrior Chia Bar

Eat This!

Health Warrior Chia Bar Super Snacks, Coconut, 1 bar

Calories

110

Fat

6 g

Saturated Fat

2.5 g

Sodium

45 mg

Carbs

13 g

Protein

3 g

Fiber

4 g

Sugar

2 g

Health Warrior Chia Bar

If you’re not ready to commit to buying an entire bag of chia seeds, but you’ve always wanted to give the superfood a try, these bars are for you. Loaded with omega-3s, fiber, protein and antioxidants, this tropical flavored snack will tide you over without stuffing you to the brim.

Field Trip Jerky Cracked Pepper Turkey Jerky

Eat This!

Field Trip Jerky Cracked Pepper Turkey Jerky, 1 ounce

Calories

70

Fat

0 g

Saturated Fat

0 g

Sodium

310 mg

Carbs

3 g

Protein

12 g

Fiber

0 g

Sugar

2 g

Field Trip Jerky Cracked Pepper Turkey Jerky

Unlike Slim Jims, which use scary ingredients like sodium nitrite and monosodium glutamate (MSG), Field Trip’s take on the classic, naturally protein-filled snack is free of preservatives, MSG, nitrites and corn syrup. Plus, it’s lower in fat and sodium than many conventional varieties, which is just another reason it earns a place on our list.

Wild Garden Hummus Single Serving Tertrapack

Eat This!

Wild Garden Hummus Sun-Dried Tomato Tertrapack, 1 package

Calories

63

Fat

3 g

Saturated Fat

0 g

Sodium

120 mg

Carbs

3 g

Protein

6 g

Fiber

1 g

Sugar

less than 2 g

Wild Garden Hummus Single Serving Tertrapack

The best part about this hummus is that it’s portable and non-perishable. Grab a pack along with a baggie of raw veggies or some whole grain crackers for a belly-filling snack on the run.

Horizon Organic Mozzarella Cheese Sticks

Eat This!

Horizon Organic Mozzarella Cheese Sticks, 1 stick

Calories

80

Fat

6 g

Saturated Fat

3.5 g

Sodium

200 mg

Carbs

less than 1 g

Protein

8 g

Fiber

0 g

Sugar

0 g

Horizon Organic Mozzarella Cheese Sticks

They’re portable, fun to eat, and packed with protein and calcium—just a few of the reasons we’re such big fans of these cheese sticks. They’re a welcome addition to both kids’ lunchboxes and adults’ brown bags.

KIND Nut Delight Snack Bar

Eat This!

KIND Nut Delight Snack Bar, 1 bar

Calories

210

Fat

16 g

Saturated Fat

2 g

Sodium

10 mg

Carbs

14 g

Protein

6 g

Fiber

3 g

Sugar

5 g

KIND Nut Delight Snack Bar

KIND uses real fruit, peanuts, almonds, walnuts, Brazil nuts and not much else to make this wholesome snack. Coming in at 210 calories, this bar is great for warding off the afternoon slump or satisfying a craving for something sweet and crunchy.

EPIC Grass Fed Animal Protein Bison Bar

Eat This!

EPIC Grass Fed Animal Protein Bison, Bacon and Cranberry Bar, 1 bar

Calories

200

Fat

12 g

Saturated Fat

5 g

Sodium

220 mg

Carbs

10 g

Protein

11 g

Fiber

1 g

Sugar

8 g

EPIC Grass Fed Animal Protein Bison Bar

These Paleo, gluten-free bars are made from hormone-free meats and poultry, organic spices and dried fruit. Although we don’t have any bones to pick with the wholesome ingredient list, they’re a bit high in sodium. Your best bet is to enjoy one after a sweaty workout. Since you’ll have just depleted your sodium levels, the extra salt may be beneficial, plus the protein can help rebuild the muscles broken down during your gym sesh.

Friendship 1% Lowfat Cottage Cheese

Eat This!

Friendship Fit to Go™ 1% Lowfat Cottage Cheese, 5 ounces

Calories

110

Fat

1.5 g

Saturated Fat

1 g

Sodium

440 mg

Carbs

5 g

Protein

20 g

Fiber

0 g

Sugar

4 g

Friendship 1% Lowfat Cottage Cheese

To mix things up, opt for this oft-overlooked grab-and-go dairy item in lieu of your daily yogurt. For its low sugar and fat counts, it packs an impressive 20 grams of protein into its diminutive 5-ounce container. Find the taste a bit bland? Mix in a few small pieces of pineapple or melon. Both fruits make for a delicious pairing.

Crunch Pak Dipperz Sweet Apples with Peanut Butter

Eat This!

Crunch Pak Dipperz Sweet Apples with Peanut Butter, 1 pack

Calories

150

Fat

11 g

Saturated Fat

2 g

Sodium

105 mg

Carbs

13 g

Protein

5 g

Fiber

3 g

Sugar

0 g

Crunch Pak Dipperz Sweet Apples with Peanut Butter

This snack pack may be reminiscent of your days on the playground, but its protein and vitamin-filled nutrient profile is nothing to kid about.

KRAFT Cracker Barrel Extra Sharp Cheddar Cheese Bars

Eat This!

KRAFT Cracker Barrel Extra Sharp Cheddar Cheese Bars, 1 piece

Calories

60

Fat

4.5 g

Saturated Fat

2.5 g

Sodium

180 mg

Carbs

less than 1 g

Protein

5 g

Fiber

0 g

Sugar

0 g

KRAFT Cracker Barrel Extra Sharp Cheddar Cheese Bars

This creamy snack is loaded with calcium and protein, and is an excellent source of deliciousness, too! Nibble on it solo or pair it with an apple for a balanced snack break.

Simply Protein Herb Simply Protein Chips

Eat This!

Simply Protein Herb Simply Protein Chips, 1 bag (33 g)

Calories

140

Fat

4 g

Saturated Fat

0 g

Sodium

320

Carbs

11 g

Protein

15 g

Fiber

1 g

Sugar

2 g

Simply Protein Herb Simply Protein Chips

If you typically reach for a bag of Lay's when your stomach starts to rumble, opting for these chips is the perfect way to eat your cake and have it, too. Made from pea protein and a sprinkling of dried parsley, garlic and onion, this gluten-free, protein snack is better for you than traditional crisps and is a delicious way to add some extra nutrients to your diet, too.

Justin’s Classic Almond Butter Squeeze Pack

Eat This!

Justin’s Classic Almond Butter Squeeze Pack, 1.15-ounce pack

Calories

190

Fat

16 g

Saturated Fat

2 g

Sodium

0 mg

Carbs

7 g

Protein

7 g

Fiber

3 g

Sugar

2 g

Justin’s Classic Almond Butter Squeeze Pack

Ounce for ounce, almonds are one of the most nutritious nuts. On the run? Rip open the top of the squeeze pack and eat the butter right from the pouch. For more of a sit-down snack, smear some of the flavonoid-packed spread onto a few pear slices.

Snack Out Loud Crunchy Bean Snack Sea Salt

Eat This!

Snack Out Loud Crunchy Bean Snack Sea Salt, 1/3 cup

Calories

150

Fat

5 g

Saturated Fat

0.5 g

Sodium

160 mg

Carbs

21 g

Protein

7 g

Fiber

7 g

Sugar

0 g

Snack Out Loud Crunchy Bean Snack Sea Salt

Made from farm-fresh roasted beans, a touch of sunflower oil and a pinch of sea salt, this portable, pre-portioned snack is easy to throw into purse, briefcase or gym bag. With seven grams of protein and fiber, it’s sure to keep you satiated until your next meal.

Nature’s Path Qi’a Superfood Chia, Buckwheat & Hemp Cereal

Eat This!

Nature’s Path Qi’a Superfood Chia, Buckwheat & Hemp Cereal Cranberry Vanilla, 2 Tbsp

Calories

140

Fat

6 g

Saturated Fat

0.5 g

Sodium

0 mg

Carbs

14 g

Protein

6 g

Fiber

4 g

Sugar

3 g

Nature’s Path Qi’a Superfood Chia, Buckwheat & Hemp Cereal

With impressive protein and fiber counts, and a whopping 1500 mg of omega-3 fatty acids (about what you’d get from an order of salmon), this is a great go-to granola that will help keep your arteries clear and your brain fired up.

Eggland’s Best Hard-Cooked Peeled Eggs

Eat This!

Eggland’s Best Hard-Cooked Peeled Eggs, 2 eggs

Calories

120

Fat

7 g

Saturated Fat

2 g

Sodium

110 mg

Carbs

0 g

Protein

10 g

Fiber

0 g

Sugar

0 g

Eggland’s Best Hard-Cooked Peeled Eggs

These are natural eggs, cooked, peeled and ready to eat. Enjoying them is as easy as topping them with a pinch of salt and pepper before popping them in your mouth!

Emerald Nuts Simply Peanuts, Almonds & Cashews

Eat This!

Emerald Nuts Simply Peanuts, Almonds & Cashews, 1 ounce

Calories

160

Fat

13 g

Saturated Fat

1.5 g

Sodium

80 mg

Carbs

6 g

Protein

6 g

Fiber

2 g

Sugar

1 g

Emerald Nuts Simply Peanuts, Almonds & Cashews

Although nuts are a great source of protein and healthy fats, they’re pretty calorie-dense and easy to overeat. That’s why we love these 100-calorie packs. They provide all the energy-boosting nutrients your body needs while keeping portions in check.

Trader Joe’s Crispy Crunchy Broccoli Florets

Eat This!

Trader Joe’s Crispy Crunchy Broccoli Florets, 1 bag

Calories

220

Fat

15 g

Saturated Fat

6 g

Sodium

55 mg

Carbs

14 g

Protein

7 g

Fiber

8 g

Sugar

3 g

Trader Joe’s Crispy Crunchy Broccoli Florets

Snacking on broccoli is a great way to boost your daily protein and veggie intake. The only downside? If you don’t have access to a refrigerator, it can be difficult to keep them fresh and crisp. These packaged, vacuum-fried florets make it easy—and delicious—to eat your veggies on the go.

Genisoy Deep Sea Salted Soy Crisps

Eat This!

Genisoy Deep Sea Salted Soy Crisps, 17 crisps

Calories

120

Fat

3.5 g

Saturated Fat

0 g

Sodium

160

Carbs

18 g

Protein

5 g

Fiber

1 g

Sugar

0 g

Genisoy Deep Sea Salted Soy Crisps

This low-fat, baked alternative to traditional fat-laden chips offers a solid five grams of soy protein per serving. If your cravings lean toward salty pretzels and chips, this might be your new—healthy—snack obsession.

Luke’s Organic Bean & Seed Multigrain & Seed Crackers

Eat This!

Luke’s Organic Bean & Seed Multigrain & Seed Crackers, 12 crackers

Calories

140

Fat

5 g

Saturated Fat

0.5 g

Sodium

85 mg

Carbs

19 g

Protein

5 g

Fiber

3 g

Sugar

0 g

Luke’s Organic Bean & Seed Multigrain & Seed Crackers

This gluten-free, organic snack uses a combination of brown rice, millet, quinoa and amaranth flour to pack five grams of protein into every serving, making them substantial enough to enjoy on their own. Can’t stomach plain crackers? Pair them with a pre-portioned piece of cheese.

Love Grown Foods Hot Oats Blueberry Banana Walnut

Eat This!

Love Grown Foods Hot Oats Blueberry Banana Walnut, 2.22 ounces

Calories

240

Fat

4.5 g

Saturated Fat

0.5 g

Sodium

0 mg

Carbs

46 g

Protein

7 g

Fiber

5 g

Sugar

12 g

Love Grown Foods Hot Oats Blueberry Banana Walnut

Hot Oats cups make healthy protein-rich snacking easy and satisfying—without adding globs of sugar like some other brands. Keep a container or two in your desk drawer. When you’re eyeing your go-to vending machine indulgence, nip that unhealthy urge in the bud by simply adding water to one of these before zapping it in the break-room microwave. Your waistline will thank you.


MORE FROM EAT THIS, NOT THAT!

What Happens to Your Body When You Eat Peanut Butter

25 Overnight Oats That Boost Your Metabolism

The 40 Things You Must Do for a Flat Belly


MELT UP TO 10 POUNDS IN ONE WEEK!

WITH OUR BEST-SELLING NEW DIET PLAN, The 7-Day Flat-Belly Tea Cleanse! Test panelists lost up to 4 inches from their waist with this easy and affordable week-long plan, available now for Kindle, iBooks, Nook, Google Play, and Kobo.

Read This!