Low-carb snacks are easy to find. Low-carb snacks with real protein take a little more thought. Protein takes longer to digest than simple carbs, so a snack built around it can help you feel full longer.
Below are 15 high-protein, low-carb snacks with the protein and carbs side by side, plus a plant-based section and a quick guide to reading carbs on a label.
What counts as a high-protein, low-carb snack?
There is no official definition. A practical target is about 7g of protein or more and under 10g of carbs per serving. Strict keto plans often allow 20 to 50g of carbs for the whole day, so keto snacks usually land in the 0 to 5g range.
How to read carbs on a label
- Total carbohydrate includes starch, sugar and fiber.
- Net carbs are total carbs minus fiber. Many low-carb eaters count these. The FDA does not define net carbs, so brands calculate them differently.
- Serving size matters most. A low carb count on a tiny serving can mislead.
High-protein, low-carb snacks at a glance
| Snack | Serving | Protein | Total carbs |
|---|---|---|---|
| Tuna pouch | 2.5 oz | about 17g | 0g |
| Pork rinds | 1 oz | about 17g | 0g |
| Plain Greek yogurt, nonfat | 6 oz | about 17g | about 6g |
| Hard-boiled eggs | 2 large | about 12g | about 1g |
| Cottage cheese | 1/2 cup | about 12g | about 4g |
| Smoked salmon | 2 oz | about 10g | 0g |
| Deli turkey | 2 oz | about 10g | about 1g |
| Hemp seeds | 3 tbsp | about 10g | about 3g |
| Beef jerky | 1 oz | about 9g | 3g or more |
| Edamame, shelled | 1/2 cup | about 9g | about 7g |
| Pumpkin seeds | 1 oz | about 8g | about 3g |
| String cheese | 1 stick | about 7g | about 1g |
| Peanuts | 1 oz | about 7g | about 5g |
| Almonds | 1 oz | about 6g | about 6g |
Values are typical amounts from USDA FoodData Central. Brands vary, so check your label.
Zero and near-zero carb picks
1. Tuna or salmon pouches. No can opener needed. Eat with cucumber slices instead of crackers.
2. Pork rinds. Crunchy and carb free. Watch the sodium.
3. Hard-boiled eggs. Make a batch on Sunday. Add everything bagel seasoning.
4. Smoked salmon roll-ups. Roll salmon around cucumber spears with a little cream cheese.
5. Turkey roll-ups. Wrap deli turkey around a cheese stick or a pickle spear.
6. String cheese. Portable and pre-portioned.
Low-carb snacks from the fridge
7. Plain Greek yogurt. Flavored yogurt can carry 15g of sugar or more. Buy plain and add a few berries.
8. Cottage cheese. Try it savory with cherry tomatoes, cucumber and black pepper.
9. Edamame. Steam frozen edamame and sprinkle with flaky salt. It has more carbs than meat or eggs, but much of that is fiber.
Low-carb snacks for your bag or desk
10. Beef jerky. Carbs vary a lot. Teriyaki and sweet styles can run high. Look for little or no added sugar.
11. Pumpkin seeds. The highest-protein seed in this list per ounce.
12. Hemp seeds. Sprinkle on yogurt or cottage cheese for a protein boost.
13. Peanuts. Technically a legume. Measure a serving, since they are calorie dense.
14. Almonds. A classic. Pair with a cheese stick for more protein.
15. Roasted soy nuts: more protein, a few more carbs
Roasted soy nuts are whole soybeans, roasted until crunchy. They are not a zero-carb food. They carry more carbs than eggs, cheese or meat. What you get for those carbs is 12g of plant protein per 1 oz serving, more than almonds or peanuts.
Standing Tall roasted soy nuts have 12g of plant protein and 0g of sugar (not a low calorie food) per 1 oz serving. Soy is a complete protein, with all nine essential amino acids. Roasted soybeans score 0.91 on PDCAAS, the protein quality measure the FDA uses. Check the Nutrition Facts panel for the carb count. Try Sea Salt, Chili Lime or Salt & Pepper. Contains soy.
Soy nuts fit best in a moderate-carb or higher-protein plan. On strict keto, a full serving may use up a big share of your day.
Plant-based, high-protein, low-carb snacks
Most plant proteins come with carbs. These give you the most protein for the carbs:
- Hemp seeds: about 10g protein, about 3g carbs per 3 tbsp
- Pumpkin seeds: about 8g protein, about 3g carbs per oz
- Roasted soy nuts: 12g protein per oz, moderate carbs
- Edamame: about 9g protein, about 7g carbs per 1/2 cup
- Peanuts: about 7g protein, about 5g carbs per oz
For more ideas, see 20 gluten-free vegan snacks.
Tips for low-carb snacking
- Check flavored versions. Honey, teriyaki, barbecue and maple coatings add sugar fast.
- Portion it. Nuts, seeds and soy nuts are calorie dense. Pour one serving into a bowl.
- Pair protein with vegetables. Celery, cucumber and bell peppers add crunch for very few carbs.
If you follow a low-carb diet for a medical reason, talk to your doctor or a registered dietitian about the right targets for you.
Frequently asked questions
What snack is high in protein and low in carbs?
Tuna pouches, hard-boiled eggs, smoked salmon, deli turkey and string cheese all have 7g of protein or more with 1g of carbs or less.
What is a good high-protein, low-carb snack that doesn't need a fridge?
Tuna pouches, pork rinds, jerky with no added sugar, pumpkin seeds and almonds all keep at room temperature.
Are soy nuts low carb?
Not compared with eggs, cheese or meat. Soy nuts have moderate carbs and high protein, with 12g of protein per 1 oz serving. Check the label for the carb count.
Are soy nuts keto?
They are not a keto staple. A small portion may fit some plans, but count the carbs first.
What is the best plant-based, high-protein, low-carb snack?
Hemp seeds and pumpkin seeds have the fewest carbs for their protein. Roasted soy nuts have the most protein per ounce.
The bottom line
The easiest high-protein, low-carb snacks are simple foods: eggs, fish, cheese, turkey and seeds. If you have room for a few more carbs and want plant protein with crunch, roasted soy nuts give you 12g per serving.
Keep reading
15 High-Protein Snacks, With the Grams Side by Side
10 High-Protein Snack Recipes With Roasted Soy Nuts
20 Gluten-Free Vegan Snacks (Plus How to Read the Label)
