Oct 23, 2026

15 High-Protein Snacks, With the Grams Side by Side

A good snack keeps you going between meals. The ones that work best are built around protein.

Below are 15 high-protein snacks with the grams side by side, sorted by where you will eat them: on the go, from the fridge, or plant based. You will also find simple ways to pair them and what to check on a label.

Why protein-rich snacks keep you going

Protein takes longer to digest than refined carbs. A snack built around a good source of protein tends to hold you longer than chips, crackers or candy. Add fiber or healthy fats and it lasts even longer.

Protein also does daily work in your body. It builds and repairs muscle, skin and other tissues. Spreading it across meals and snacks is an easy way to reach your total for the day.

How much protein should a snack have?

There is no official number. Many dietitians suggest aiming for roughly 7 to 15 grams of protein in a snack. Pair it with fiber, from beans, nuts, whole grains, fruit or vegetables, to make it more satisfying.

High-protein snacks at a glance

Snack	Serving	Protein	Needs a fridge?
Plain Greek yogurt, nonfat	6 oz	about 17g	Yes
Tuna pouch	2.5 oz	about 17g	No, until opened
Cottage cheese	1/2 cup	about 12g	Yes
Standing Tall roasted soy nuts	1 oz	12g	No
Hard-boiled eggs	2 large	about 12g	Yes
Turkey roll-ups	2 oz deli turkey	about 10g	Yes
Edamame, shelled	1/2 cup	about 9g	Yes
Beef jerky	1 oz	about 9g	No
Pumpkin seeds	1 oz	about 8g	No
Peanut butter	2 tbsp	about 7g	No
String cheese	1 stick	about 7g	Yes
Peanuts	1 oz	about 7g	No
Almonds	1 oz	about 6g	No
Roasted chickpeas	1 oz	about 5g	No
Hummus with veggies	1/4 cup hummus	about 5g	Yes

Values for snacks other than Standing Tall are typical amounts from USDA FoodData Central. Brands vary, so check your label.

Protein snacks on the go

These keep in a desk drawer, car or gym bag.

Roasted soy nuts. Whole soybeans, roasted until crunchy. A 1 oz serving of Standing Tall roasted soy nuts has 12g of plant protein. Sea Salt and Salt & Pepper have 0g of sugar (not a low calorie food). Chili Lime adds a trivial amount of sugar. 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. Choose from Sea Salt, Chili Lime and Salt & Pepper. Prefer to make your own? Here is how to roast soybeans at home.

Tuna or salmon pouches. No can opener needed. Eat with whole-grain crackers or cucumber slices.

Jerky. Beef, turkey and plant-based versions all travel well. Look for lower sodium and little added sugar.

Nuts and seeds. Pumpkin seeds lead the nut-and-seed group on protein. Measure a serving, since they are calorie dense.

Peanut butter packets. Squeeze onto an apple or a banana.

Protein snacks from the fridge

Greek yogurt. Plain nonfat Greek yogurt has two to three times the protein of regular yogurt. Add berries and a sprinkle of roasted soy nuts for crunch.

Cottage cheese. Try it savory with cherry tomatoes and black pepper, or sweet with pineapple.

Hard-boiled eggs. Make a batch on Sunday for the week.

Turkey roll-ups. Roll deli turkey around a cheese stick or cucumber spears.

Edamame. Buy it frozen and steam it in the microwave.

Plant-based protein snacks

If you skip meat or dairy, these carry the most protein per serving:

Roasted soy nuts: 12g per oz
Edamame: about 9g per 1/2 cup
Pumpkin seeds: about 8g per oz
Peanuts: about 7g per oz
Roasted chickpeas: about 5g per oz

Soy stands out because it is a complete protein. Most other plant proteins are low in at least one essential amino acid, which is why eating a variety helps. For more plant-based ideas, see 20 gluten-free vegan snacks. To see how the top three legumes compare, read soy nuts vs edamame vs roasted chickpeas.

Protein snacks with healthy fats

Some of the most filling snacks pair protein with unsaturated fats. These fats come mostly from fish, nuts, seeds, avocado and olive oil.

Salmon or tuna pouches bring protein plus omega-3 fats.
Pumpkin seeds, almonds and peanuts pair protein with mostly unsaturated fats.
A hard-boiled egg with avocado on a rice cake makes a quick mini meal.
Roasted soy nuts give you 12g of protein per serving, more than any nut in the table above.

How to build a better protein snack

Use a simple formula: one protein, plus one fiber food or healthy fat.

Greek yogurt with berries
Cottage cheese with pineapple or tomatoes
Hard-boiled eggs with cherry tomatoes
Deli turkey with an apple
Apple slices with almond butter
Roasted soy nuts with dried fruit
Hummus with carrots and snap peas

Want something you can make ahead? Try these 10 high-protein snack recipes with roasted soy nuts.

How to pick a store-bought protein snack

Check protein per serving. Aim for about 7g or more.
Check the serving size. Some bags hold two or three servings.
Look at added sugar. Many bars and coated nuts carry as much as candy.
Read the ingredient list. A short list with whole foods first is usually a good sign.
Check allergens. Soy, milk, peanuts, tree nuts and wheat are common in protein snacks.

High-protein snacks when you are watching calories

If you are trying to lose weight, a snack that keeps you full can make it easier to eat sensibly at your next meal. A few tips:

Portion it. Nuts, seeds and soy nuts are filling but calorie dense. Pour one serving into a bowl instead of eating from the bag.
Add volume. Pair protein with vegetables or fruit. Greek yogurt with berries or turkey with cucumber gives you more food for the calories.
Watch added sugar. Many protein bars and flavored yogurts carry as much sugar as candy. Check the label.

Talk to your doctor or a registered dietitian about the right protein and calorie targets for you.

High-protein, low-carb snacks

Eggs, cheese, tuna, turkey and jerky are naturally low in carbs. Nuts and seeds are moderate. Beans, including soybeans and chickpeas, bring more carbs but also bring fiber. For 15 picks with the carbs counted, see high-protein, low-carb snacks.

Frequently asked questions

What is a good high-protein snack?
Greek yogurt, cottage cheese, hard-boiled eggs, tuna pouches and roasted soy nuts all deliver 10g or more of protein per serving.

What is the best high-protein snack that doesn't need a fridge?
Roasted soy nuts, jerky, tuna pouches, nuts and seeds all keep at room temperature. Roasted soy nuts have 12g of protein per 1 oz serving.

What are good protein-rich snacks for work?
Roasted soy nuts, nuts and seeds, jerky and tuna pouches all keep in a desk drawer. If you have a fridge, add string cheese or Greek yogurt.

Are protein bars a good snack?
Some are. Many carry 10g or more of added sugar. Compare the label with whole-food options like eggs, yogurt or roasted soy nuts.

What is the highest-protein plant-based snack?
Among common plant snacks, roasted soy nuts lead with 12g per 1 oz serving, followed by edamame and pumpkin seeds.

Are soy nuts a complete protein?
Yes. Soy contains all nine essential amino acids.

The bottom line

The best protein snack is one you will actually keep on hand. Stock one fridge option and one shelf-stable option, and you won't get caught hungry. For crunch with protein and no prep, try roasted soy nuts.