High-Protein Snacks Are Not All Created Equal—These Are The Healthiest Options, According To RDs

From repairing muscle tears to promoting satiety, protein is a pretty badass nutrient. Besides packing your plate at mealtimes with meats, legumes, and dairy, swapping in a couple of high-protein snacks can help you meet your need.

"The RDA (recommended dietary allowances) for protein is o.8 grams per kilogram of body weight," says Amber Pankonin, RD, the owner of the Stirlist. "So, a person who weighs 150 pounds should consume about 55 grams of protein per day." However, if you’re recovering from an injury or if you’re an extremely active person, your protein intake might need to be higher than the RDA, she notes.

If you’re looking to lose weight, protein can help increase satiety, which is really important when it comes to appetite control and weight loss. So incorporating snacks full of this nutrient into your diet will help you make progress toward your goals.

While Monica Auslander Moreno, RD, the founder of Essence Nutrition, says there’s no standard definition of a high-protein snack, she likes to use what you’d get in a handful of nuts or a hard-boiled egg as a good starting point—and that amounts to around six to seven grams of protein. “That may be enough for some or not enough for others, depending on individual needs, or that specific moment or day's hunger,” she adds—but it's still a useful baseline. And if you’re consuming protein snacks after a workout, Pankonin recommends aiming for about 10-15 grams.

However, it's worth noting that just because a snack is high in protein doesn't mean it's healthy. "Calories still matter. Just because a product might be labeled 'high-protein' doesn’t necessarily mean you should include it in your diet plan," says Pankonin. "Be sure to read the nutrition facts label and consider total calories and added sugar. If the snack also includes fiber and healthy fats, that can help contribute to fullness as well."

Here are the tastiest and most convenient options to bring with you and tide you over until your next meal.