Yahoo LifestyleHigh-Protein Snacks Are Not All Created Equal—These Are The Healthiest Options, According To RDs
- 1/25
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.
Christine Giordano - 2/25
1) Mixed Berry Protein Bar
RXBAR
amazon.com
$29.35
PB & J sandwiches are so elementary school, and your needs have gotten a little more…sophisticated. Enter that same nostalgic taste paired with powerhouse ingredients like peanuts, dates, egg whites, and raspberries. Yum!
Per serving: 200 calories, 7 g fat (1 g saturated fat), 26 g carbs, 15 g sugar, 135 mg sodium, 6 g fiber, 12 g protein
amazon.com - 3/25
2) Organic String Cheese
Horizon Organic
amazon.com
Dietitian Mona Rosene, RD, at Danone North America, recommends these crumb-free, portable cheese sticks since they’re loaded with organic protein and bone-building calcium.
Per serving: 80 calories, 6 g fat (3 g saturated fat), 2 g carbs, 0 g sugar, 190 mg sodium, 0 g fiber, 7 g protein
Horizon Organic - 4/25
3) Southwest Hatch Chile Beef Jerky
KRAVE
amazon.com
$44.00
Trying to limit your red meat intake but still craving a good chewy snack? This zesty turkey jerky is a great option, as it has no saturated fat and a pretty low calorie count. At just one gram of carbs, it also makes for a satisfying snack for keto dieters.
Per serving: 70 calories, 1.5 g fat (0 g saturated fat), 1 g carbs, 0 g sugar, 500 mg sodium, 0 g fiber, 12 g protein
amazon.com - 5/25
4) Fat-Free Plain Greek Yogurt
Fage
amazon.com
“One of my favorite snacks is plain Greek yogurt for its complete protein,” says Rosene, meaning it contains all nine essential amino acids your body needs. To add extra nutrients and flavor, she recommends mixing in a third cup of berries or half a banana, a dash of cocoa powder, and a tablespoon of almond butter.
Per serving: 146 calories, 4 g fat (0 g saturated fat), 8 g carbs, 7 g sugar, 68 mg sodium, 0 g fiber, 20 g protein
amazon.com - 6/25
5) Chickpea Snacks
BIENA
amazon.com
$19.16
Perfect for the snacker who craves savory flavors, these are like having a “barbecue in your mouth,” says Monica Auslander Moreno, RD, of Essence Nutrition. She adds that, in addition to protein, a quarter cup contains six grams of prebiotic fiber, which supports your digestive health.
Per serving: 110 calories, 2.5 g fat (7 g saturated fat), 16 g carbs, 4 g sugar, 500 mg sodium, 5 g fiber, 6 g protein
amazon.com - 7/25
6) Primal Thin Protein Bars
Julian Bakery
amazon.com
$29.99
With 20 grams of protein and 18 grams of fiber, this grass-fed protein bar will leave you feeling satiated between meals and power you through the day.
Per serving: 130 calories, 5 g fat (1 g saturated fat), 19 g carbs, 1 g sugar, 30 mg sodium, 18 g fiber, 20 g proteinamazon.com - 8/25
7) Maple Glazed & Smoked Salmon Bites
Epic
amazon.com
$9.00
Pescatarians (and salmon lovers!), rejoice. This shelf-stable, filling snack packs loads of protein, flavor, and omega-3s, which can lower your blood pressure and risk of chronic conditions like heart disease and blood clots, according to the Cleveland Clinic. And for those on the keto diet, you can indulge in these delicious bites without feeling guilty.
Per serving: 80 calories, 4.5 g fat (2 g saturated fat), 4 g carbs, 3 g sugar, 220 mg sodium, 0 g fiber, 7 g protein
amazon.com - 9/25
8) Cashew Nut Butter
Artisana Organics
amazon.com
With just a single ingredient—cashews—this nut butter is a clean alternative to standard peanut and almond butter. “Cashew butter is so buttery and delicious, and tastes wonderful smeared on an apple or just straight into your mouth,” says Auslander Moreno.
Per serving: 180 calories, 14 g fat (2.5 g saturated fat), 10 g carbs, 2 g sugar, 348 mg sodium, 1 g fiber, 6 g protein
Artisana Organics - 10/25
9) Zero Sugar Spicy Sesame Garlic Beef Jerky
Country Archer
amazon.com
$36.00
This jerky with a kick makes it possible to snack on beef without needing a steak knife. Beef is a solid source of iron too, which helps promote muscle function and energy. The low carb content makes this another great snack for those on keto.
Per serving: 70 calories, 2.5 g fat (0 g saturated fat), 2 g carbs, 8 g sugar, 280 mg sodium, 0 g fiber, 11 g protein
amazon.com - 11/25
10) Small Curd 4% Milkfat Cottage Cheese
Breakstone's
walmart.com
$3.57
Cottage cheese is full of protein and calcium, according to Auslander Moreno, who calls it “yogurt’s more forgotten cousin.” She recommends jazzing it up with cinnamon and fruit, or Italian seasoning and other savory spices. “Don't get the fat-free variety,” she says. “You need fat for satiety and vitamin absorption, not to mention taste.” Noted!
Per serving: 92 calories, 2 g fat (1 g saturated fat), 5 g carbs, 5 g sugar, 348 mg sodium, 0 g fiber, 12 g protein
walmart.com - 12/25
11) Wild Sardines In Extra Virgin Olive Oil
Wild Planet
amazon.com
$26.28
Sardines might be an unusual choice for some, but for Europeans (who know how to dine like royalty), sardines in olive oil on toast is a super common snack. “Sardines are a low-mercury, high-omega-3 fish, and one piece can have 23 grams of protein, a whopping amount of calcium, cobalamin, Vitamin D, and iron," says Auslander Moreno. "Maybe not ideal for an airplane, though..."
Per serving: 191 calories, 11 g fat (1 g saturated fat), 0 g carbs, 0 g sugar, 282 mg sodium, 0 g fiber, 23 g protein
amazon.com - 13/25
12) Coconut Almond Chip Squares
Quantum Energy Squares
amazon.com
You can skip the line at the coffee shop, thanks to this snack bar packed with two of the most necessary energy sources: protein and caffeine. It's also 100 percent plant-based for those of you who are vegan. One bar equals one espresso, though, so keep it to just a single serving.
Per serving: 220 calories, 12 g fat (4 g saturated fat), 19 g carbs, 11 g sugar, 160 mg sodium, 4 g fiber, 10 g protein
Quantum - 14/25
13) Edamame Soybeans In Pods
Seapoint Farms
amazon.com
$58.10
If popping plain edamame beans doesn't do it for you, Auslender Moreno recommends experimenting with edamame hummus since it’s a fun twist on flavor. It contains soy protein, which is a complete protein, meaning it contains all the amino acids your body can't produce itself. To make it, she recommends blending cooked and shelled edamame with some olive oil, salt, and a bit of tahini (sesame seed paste).
Per serving: 188 calories, 8 g fat (1 g saturated fat), 14 g carbs, 3 g sugar, 9 mg sodium, 8 g fiber, 19 g protein
amazon.com - 15/25
14) Plant-Based Hickory Smoked Deli Slices
Tofurky
target.com
$2.99
The makers of faux-meat really nailed this one with their hearty blend of tofu, garlic, and herbs. Treat yourself to a few slices for a quick pop of protein.
Per serving: 110 calories, 3.5 g fat (0 g saturated fat), 5 g carbs, 1 g sugar, 350 mg sodium, 1 g fiber, 14 g protein
target.com - 16/25
15) Loaded Taco Tortilla Style Protein Chips
Quest Nutrition
amazon.com
$28.49
You know and love Quest’s dessert-like bars, but for a savory snack, these low-carb, high-protein taco-flavored chips made of pea protein are pretty high on the list of the best things ever.
Per serving: 140 calories, 5 g fat (0.5 g saturated fat), 5 g carbs, 0 g sugar, 340 mg sodium, 1 g fiber, 19 g protein
amazon.com - 17/25
16) Raw Whole Natural
Blue Diamond Almonds
amazon.com
$56.80
One serving provides the protein equivalent of an egg, 35 percent of your recommended daily value (RDV) for vitamin E, and 13 percent of your RDA for fiber, according to Bonnie Taub-Dix, RD. “The healthy fats in almonds may help reduce cholesterol levels,” she says. “It’s a travel-friendly snack for an on-the-go pick-me-up.”
Per serving: 160 calories, 14 g fat (1 g saturated fat), 6 g carbs, 1 g sugar, 0 mg sodium, 3 g fiber, 6 g protein
amazon.com - 18/25
17) Air-Dried Thinly Sliced Beef
Kalahari Biltong
amazon.com
$12.01
Not quite jerky and not quite deli, biltong is a form of age-dried, sliced, and generously spiced beef originating from South Africa. Its protein content (a whopping 32 grams!) rivals that of chicken breast.
Per serving: 160 calories, 4 g fat (2 g saturated fat), 0 g carbs, 0 g sugar, 460 mg sodium, 0 g fiber, 32 g protein
amazon.com - 19/25
18) Pumpkin Pie Protein Bar
ONE
amazon.com
35.44
The protein bar market has become more saturated than an overly filtered Instagram photo, but this brand still reigns supreme: It’s low in sugar, high in fiber, and perfectly replicates the flavors of decadent desserts like this pumpkin pie protein bar.
Per serving: 220 calories, 8 g fat (6 g saturated fat), 24 g carbs, 1 g sugar, 150 mg sodium, 8 g fiber, 20 g protein
ONE - 20/25
19) Almond Butter Dark Chocolate Protein Bar
KIND
amazon.com
“They really are my fave go-to snack especially when traveling,” says Taub-Dix. “They include an ingredient list you can recognize and identify."
Per serving: 250 calories, 17 g fat (3.5 g saturated fat), 17 g carbs, 8 g sugar, 115 mg sodium, 5 g fiber, 12 g protein
KIND - 21/25
20) Lemon Blueberry Muffin Bar
LÄRABAR
amazon.com
These protein bars feature just a few simple ingredients: dates, cashews, blueberry, and apples. Plus the fruity flavors make for a crave-worthy midday snack.
Per serving: 220 calories, 8 g fat (0.5 g saturated fat), 25 g carbs, 19 g sugar, 115 mg sodium, 4 g fiber, 11 g protein
Larabar - 22/25
21) Peach Mango Soymilk Yogurt Alternative
Silk
walmart.com
$1.48
Vegans get the silky smooth taste of Greek yogurt with this option, thanks to soy. For even more protein and a nice crunch, top it with crushed walnuts or sliced almonds.
Per serving: 120 calories, 3.5 g fat (0 g saturated fat), 17 g carbs, 11 g sugar, 85 mg sodium, 2 g fiber, 6 g protein
walmart.com - 23/25
22) Unsalted Pumpkin Seeds
Terrasoul Superfoods
amazon.com
$16.99
Add a pinch of salt and cayenne to these seeds for a protein-rich snack high in heart-healthy fats and minerals like magnesium, manganese, and phosphorus. You can also use these to spice up a salad, toasts, or soup.
Per serving: 163 calories, 14 g fat (2.5 g saturated fat), 4 g carbs, 0 g sugar, 5 mg sodium, 2 g fiber, 8 g protein
amazon.com - 24/25
23) Bada Bean Bada Boom Mesquite BBQ Crunchy Broad Beans
Enlightened
amazon.com
$20.05
These crispy beans totally give the same sensation of noshing on a bag of chips, especially when they come in tasty flavors like BBQ. And since the main ingredient is broad beans, you're getting a healthy amount of nutrients and protein.
Per serving: 100 calories, 3 g fat (0 g saturated fat), 15 g carbs, 1 g sugar, 150 mg sodium, 5 g fiber, 7 g protein
amazon.com - 25/25
24) Roasted and Salted Peanuts
Happy Belly
amazon.com
$6.82
"Peanuts have been shown to help reduce hunger and may help prevent spikes in blood sugar," says Pankonin.
Per serving: 170 calories, 15 g fat (2.5 g saturated fat), 4 g carbs, 1 g sugar, 90 mg sodium, 3 g fiber, 8 g proteinamazon.com
