Reaching for the appropriate snack may either help or ruin your health objectives when hunger strikes between meals. Perfect for reducing cravings, increasing energy, and supporting weight control without compromising your normal diet are high-protein, low-calorie snacks.
The grocery store is full of quick, healthy options whether you’re on the run, working out, or just need a smart alternative to tide you over; you just need to know what to look for. From traditional choices like Greek yogurt and string cheese to more inventive selections like roasted chickpeas and edamame, these snacks are loaded with protein and taste and yet help you control calories.
Each carefully chosen for their nutritional content, convenience, and flavor, 12 of the greatest high-protein, low-calorie snacks you can get at your local shop are included in this guide. All set to keep satiated and snack smarter? Let’s explore the best selections that complement your lifestyle and support your body.
1. Greek Yogurt (Plain, Non-Fat)
For someone trying to optimize protein while cutting calories, plain, nonfat Greek yogurt is a top-tier snack. Usually just 90–120 calories, a single 6-ounce meal provides between 15 and 20 grams of protein. Greek yogurt’s straining method eliminates extra whey, therefore producing a thicker texture and concentrated protein content.
It also offers probiotics and minerals that help digestion and bone strength. Add cinnamon or a couple of fresh berries for more taste without loading on more sugar. Relatively common in grocery shops, brands like Chobani, FAGE, and Oikos Triple Zero have consistent nutritional profiles.
Greek yogurt is rather flexible; you may eat it plain, use it as a dip base, or even create a nutritious dessert from it. Fitness buffs, dieters, and everyone else looking for a filling, nutrient-dense snack on demand turn to it because of its great satiety factor and low calorie count.
2. Hard-Boiled Eggs
Perfect for anybody emphasizing a low-calorie, high-protein lifestyle, hard-boiled eggs are a basic, nutrient-dense snack. With just 70 calories and around 6 grams of protein, each egg is a small yet effective source of nourishment. Convenience and freshness abound from their inherently portable nature and bulk preparation for the week.
Furthermore, providing vital minerals, including vitamin D, choline, and good fats supporting brain metabolism and function, are eggs. Those who manage their fat intake can cut the yolk and consume only the egg white, which has around 3.5 grams of protein and just 17 calories.
For instant access, some supermarket stores now provide pre-packed hard-boiled eggs. Companies guaranteeing great quality and freshness include Eggland’s Best and Happy Egg Co. Hard-boiled eggs are a low-effort, high-reward snack to keep in your refrigerator, whether eaten sliced over salad or with a sprinkling of salt and pepper.
3. Cottage Cheese (Low-Fat)
Among health-conscious snackers, low-fat cottage cheese is a protein powerhouse with few calories. About 14 grams of protein and just 90 calories make up a ½-cup meal. It’s perfect between meals or even as a light dinner since it’s high in casein, a slow-digesting protein that helps you feel full longer.
Additionally including calcium, selenium, and vitamin B12, cottage cheese supports immune system function, bone health, and energy generation. For the optimum taste-to-nutrition ratio, use low-fat or 1% milkfat variants. For a savory treat, top with a few slices of tomato, cucumber, or a bit of pepper; for a sweet counterpoint, toss some pineapple pieces.
Companies like Good Culture and Daisy provide minimally additive clean-label choices. Anybody trying to snack sensibly without compromising taste or nutritional value should definitely have versatile, tasty, and reasonably priced cottage cheese on hand.
4. Tuna Packets
Perfect low-calorie, high-protein snacks for hectic lives are ready-to-eat tuna packets. Depending on flavor and brand, each 2.6-ounce packet provides around 15 to 20 grams of protein for just 70 to 100 calories. Excellent sources of lean protein and omega-3 fatty acids, tuna helps heart health by lowering inflammation and Companies like Starkist and Bumble Bee provide portable, seasoned types like lemon pepper or sweet and spicy, therefore removing the need for additional ingredients or utensils.
Perfect for on-the-go snacking—whether your trip is to the gym, the office, or a hike—these packets are shelf-stable. Match them with full grain crackers or eat right from the packet. Search for choices marked “low sodium” to help control your salt consumption. Tuna packets have a very handy approach to nourishing your body without piling on calories or bad fats: no prep is needed, and they have a lengthy shelf life.
5. Roasted Chickpeas
A crispy, high-protein, low-calorie snack that fulfills savory tastes without the guilt is roasted chickpeas. About 120 calories and 6–7 grams of protein abound in a ¼-cup serving. Naturally high in fiber and plant-based protein, chickpeas are a favorite among vegetarians and health buffs alike.
Roasted, they have a pleasing crunch and may be seasoned in innumerable ways—from sea salt and vinegar to hot chile or garlic herb. Many companies, like Biena and The Good Bean, provide pre-packaged, low-additive varieties. These snacks also provide folate, magnesium, and iron, which support cellular health and vitality.
For added texture and nutrients, roasted chickpeas may be thrown into salads or consumed on their own. While the low calorie count makes it simple to include them in a balanced, health-conscious diet, their mix of fiber and protein helps to stifle appetite.
6. Jerky (Beef, Turkey, or Vegan)
A classic high-protein, low-calorie snack, jerky has developed well beyond conventional beef strips. Usually with 80–100 calories, a 1-ounce portion of turkey or beef jerky provides around 10–15 grams of protein. Modern jerky companies have changed their formulations, using less sugar, less salt, and natural ingredients.
Now among the options are turkey, chicken, salmon, and even plant-based substitutes derived from soy or mushrooms. Companies ranging from Epic, Country Archer, and Primal Spirit serve a range of dietary requirements and tastes. Perfect for travel or long workdays, jerky is shelf-stable, portable, and not refrigerated.
Two vital elements for immune support and energy generation, iron and zinc, abound here as well. To guarantee you’re choosing wisely, go for choices low in added sugars and preservatives. Jerky provides protein-packed enjoyment in a tasty and handy form, whether you’re working at your desk or on a trail.
7. Edamame (Shelled or In Pods)
Low in calories, edamame, or immature soybeans, is a great plant-based snack loaded with protein and fiber. Shelled edamame provides just around 100–120 calories and about 9 grams of protein in a ½-cup portion. Support for bone health and energy metabolism comes from iron, calcium, and vitamin K as well.
Convenient and simple to cook, fresh, frozen, or even dried edamame just steam or microwave and sprinkle with sea salt, garlic, or chili flakes for more flavor. Many times found in the produce or freezer departments of grocery shops are ready-to-eat variations.
Pre-packed choices ideal for lunchboxes or post-workout snacks come from companies like Seapoint Farms. Edamame stabilizes blood sugar levels and helps you feel full between meals since it is heavy in both protein and fiber. Perfect for both vegans and meat-eaters, edamame provides nourishment and delight without compromising your calorie objectives, whether consumed warm or cold.
8. Protein Bars (Low-Sugar Options)
Anyone looking for a quick dose of protein without consuming a lot of calories will find protein bars a handy grab-and-go fix. The finest low-calorie, high-protein bars have no more than 200 calories and include 15 to 20 grams of protein. They are especially helpful during hectic days when a whole meal is not feasible or following exercises.
Not all bars, meanwhile, are made equally; some are loaded with sugar and synthetic components. Search for selections with a clear ingredient list and fewer than five grams of sugar. Low-sugar, high-protein choices created with whey or plant-based proteins abound from well-known brands including RXBAR, Quest, and Built Bar.
Many also include fiber, which aids with digestion and extends satiety. From chocolate brownies to peanut butter, they provide a range of tastes to fulfill sweet desires without straying from your diet. Proper label reading allows protein bars to be a great, delicious approach to reach your objectives for protein while controlling calories.
9. String Cheese (Part-Skim Mozzarella)
A kid-friendly snack with comparable benefits for adults seeking low-calorie, high-protein choices is string cheese prepared with part-skim mozzarella. Usually just 70–80 calories and with around 6–7 grams of protein, one stick of part-skim string cheese is Additionally, a strong source of calcium and vitamin B12, it supports red blood cell development and bone strength.
For a gym, school, or business, the individually wrapped style makes packing a simple snack. The stringy texture also gives munching an interesting, gratifying component. Choose part-skim variants to cut saturated fat consumption without sacrificing protein count. Companies such as Sargento, Horizon Organic, and Organic Valley provide good choices with fewer ingredients.
For a more filling little lunch, pair with whole-grain crackers or apple slices. Particularly for those looking for quick but efficient methods to boost daily protein consumption, string cheese is a mainstay in healthy snack rotations thanks to its mobility, cost, and nutritional value.
10. Skyr (Icelandic Yogurt)
Though having an even thinner texture and somewhat greater protein content, Skyr is a classic Icelandic dairy product akin to Greek yogurt. Depending on the brand and extra ingredients, a normal 5.3-ounce serving has around 17–20 grams of protein and just 100–120 calories. To concentrate the protein, milk is strained thoroughly, and much of the whey is removed in making Skyr.
Particularly in simple or unsweetened forms, it is naturally low in sugar and fat. Usually accessible at most grocery shops, brands like Siggi’s and Icelandic Provisions top the sector. Skyr also offers calcium for great bones and probiotics for intestinal health.
Its density allows it to be long-lasting and satiable, which makes it ideal for breakfast or an afternoon snack. It goes nicely with fruit, flax seeds, or a little cinnamon. Skyr is a great choice that’s both filling and healthy for those trying to cut calorie consumption while optimizing protein.
11. Boiled or Roasted Lentils
Particularly for plant-based eaters, boiled or roasted lentils constitute an unexpectedly delicious and rather nutrient-dense snack. Along with an amazing 8 grams of fiber, a ½-cup portion of cooked lentils has about 9 grams of protein and barely 115 calories. Rich in iron, folate, and magnesium, lentils help to maintain energy levels and muscular action.
Made in bulk, lentils can be portioned into snack-sized portions seasoned with herbs, lemon juice, or a simple vinaigrette. Roasted lentils—available in snack packs from companies like ENLIGHTENED or Brami—offer the same protein benefits with more texture for additional crunch.
Excellent for putting into salads or eating alone, they are shelf-stable. Low in fat as well as with a low glycemic index, lentils assist in controlling blood sugar levels. Their affordability, nutritional worth, and adaptability make them a wise, high-protein snack to keep in your refrigerator or pantry all through the week.
12. Pumpkin Seeds (Pepitas)
A crunchy, high-protein snack with lots of nutritious value is pumpkin seeds, sometimes called pepitas. Along with good fats and important minerals like magnesium, zinc, and iron, a 1-ounce (approximately ¼-cup) meal offers 7 grams of protein and around 150 calories.
Perfect for those on high-protein or low-carb diets, pumpkin seeds are rather low in carbohydrates and rich in antioxidants, unlike many other seeds. They also abound in tryptophan, which could help control mood and sleep patterns. Grocery shops have roasted pumpkin seeds in a range of tastes; search for low-sodium or unsweetened choices from companies like Superseedz or Go Raw.
You may toss them over porridge, yogurt, or salad or straight from the package. Pumpkin seeds are a good and handy way to increase protein consumption while controlling daily calorie count because of their crunch, mobility, and nutritional richness.
FAQs
What makes a snack high-protein and low-calorie?
A snack is considered high-protein and low-calorie if it offers at least 6–10 grams of protein per serving while keeping calories under 200.
Are high-protein snacks good for weight loss?
Yes, high-protein snacks help keep you full longer, reduce cravings, and support muscle maintenance, all of which aid in healthy weight loss.
Can I eat high-protein snacks daily?
Absolutely. As long as you’re mindful of portion sizes and overall nutrition, high-protein snacks can be part of a healthy daily diet.
Are plant-based high-protein snacks effective?
Yes, plant-based options like edamame, lentils, and roasted chickpeas provide quality protein and fiber, making them excellent meat-free snack choices.
Conclusion
Maintaining energy, supporting muscle function, and suppressing hunger without needless calories depend on high-protein, low-calorie snacks. From dairy and legumes to ready-to-eat packets that simplify healthy snacking, the grocery store provides a broad array of delicious, nutrient-dense choices.
These 12 snacks fit the ideal mix of nutrients and convenience whether your goals are weight loss, muscle building, or simply improved eating. Always read labels for added sugars or preservatives; select choices high in protein, fiber, and vital minerals. Snack with purpose; you will remain full, motivated, and on target with daily health objectives.