High-Protein Snacks: Protein-Packed Options With Values
A good high-protein snack delivers roughly 15 to 30 g of protein and keeps you full. The most efficient options are Greek yogurt, cottage cheese, tuna, edamame, eggs, a protein bar and jerky. Below you'll find the values per typical serving at a glance.
What makes a good high-protein snack?
Three things: as much protein as possible for reasonable calories, good satiety, and everyday practicality (quick, portable). As a rule of thumb, 15 to 30 g of protein per snack is sensible — enough to close a gap toward your daily target without replacing a full meal.
10 high-protein snacks at a glance
| Snack | Serving | Protein (approx.) |
|---|---|---|
| Tuna (canned, in water) | 3 oz / half a can | ~25 g |
| Cottage cheese | 1 cup | ~24 g |
| Protein bar | 1 bar | ~20 g |
| Greek yogurt (plain) | 3/4 cup (~170 g) | ~17 g |
| Edamame | 1 cup | ~17 g |
| Eggs (hard-boiled) | 2 large | ~13 g |
| Beef jerky | 1 oz (~28 g) | ~9–11 g |
| Roasted chickpeas | 1/2 cup | ~7 g |
| String cheese | 1 stick | ~6–7 g |
| Almonds | 1 oz (~28 g) | ~6 g |
Values are guidelines per serving and depend on brand and product (USDA).
Sweet, savory or on the go
For a sweet fix: Greek yogurt with berries and a little honey. Savory: cottage cheese, tuna, or a string cheese. For on the go without a fridge: a protein bar, a hard-boiled egg or a small portion of edamame. Plant-based options like roasted chickpeas, edamame and nuts add protein too — more in high-protein meal prep.
Track snacks instead of guessing
Snacks are the most common source of unnoticed calories. Logging them keeps you in control — especially with "healthy" snacks that still add up. The same idea scaled to full meals is covered in high-protein meal prep.
GymLog AI — snacks in view
With GymLog AI you log snacks in seconds by photo or chat — the AI adds the protein and calories, and you instantly see how much protein you still need that day. The app is pre-launch and available via the waitlist; processing is GDPR-compliant.
Track your snacks with GymLog AI
Capture by photo or chat, with protein and calories added automatically. Sign up now:
Join the waitlistSources
- USDA FoodData Central (protein values). fdc.nal.usda.gov
- Harvard Health (2024). High-protein snacks to build muscle and keep hunger at bay. health.harvard.edu