30 High-Protein Snacks That Are Healthy And Portable, According To Dietitians
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Choosing healthy snacks can be hard—especially when you're looking to up your protein intake. There are so many products out there that it's often tricky to find the best for your eating routine (and the tastiest).
Rest assured: Whether you prefer animal-based protein, or you're on the hunt for plant-based proteins that fit into your vegan or vegetarian diet, the endless protein-packed options are a good thing, if you know what to look for.
While there is no standard definition of a high-protein snack, Monica Auslander Moreno, RD, the founder of Essence Nutrition, likes to reference what you’d get in a handful of nuts or a hard-boiled egg as a good starting point—about six or seven grams of protein.
Meet the experts: Amber Pankonin, RD, is a nutritionist and certified executive chef. Rhyan Geiger, RDN, is a nutritionist and online vegan nutrition coach. Monica Auslander Moreno, RD, is the founder of Essence Nutrition. Mona Rosene, RD, is a dietitian at Danone North America. Silvia Carli, RD, CSCS, is a dietitian with 1AND1 LIFE. Bonnie Taub-Dix, RDN, is a registered dietitian nutritionist and author of Read It Before You Eat It. The experts in the Women's Health Test Kitchen have a collective 30 years of experience in the food and nutrition space.
But it also depends on the person. “Six or seven grams may be enough for some or not enough for others, depending on individual needs, or that specific moment or day's hunger,” she adds—though it's still a useful baseline to keep in mind. And if you’re consuming protein snacks after a workout, Amber Pankonin, RD, founder of Stirlist, recommends aiming for about 10 to 15 grams instead.
However, just because a snack has lots of protein doesn't mean it's a healthy one. "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."
So, with the help of nutrition experts, the Women's Health team rounded up some of our favorite high-protein foods that are ideal for munching in between meals. (An easy way to fill up and build muscles? Win, win!) Here are the tastiest and most convenient high-protein snacks that you can bring on the go.
Tuna is packed with lean protein and "provides anti-inflammatory omega-3 fatty acids," says Silvia Carli, RD, CSCS, a dietitian with 1AND1 LIFE. These little boxes are great for a quick snack on the go post-workout and are seasoned with fresh lemon zest and bright olive oil.
Per serving: 220 calories, 17 g fat (2.5 g saturated fat), 0 g carbs, 0 g sugar, 360 mg sodium, 0 g fiber, 17 g protein
Craving something sweet post-workout? This bar is the solution, made with powerhouse ingredients like peanuts, dates, egg whites, and chocolate. Yum!
Per serving: 210 calories, 9 g fat (2 g saturated fat), 23 g carbs, 13 g sugar, 260 mg sodium, 5 g fiber, 12 g protein
Prefer to sip on your snack? This is one of the best ready-to-drink protein drinks for taste and nutrition quality, according to Carli.
Per serving: 150 calories, 2.5 g fat (1.5 g saturated fat), 4 g carbs, 2 g sugar, 230 mg sodium, 0 g fiber, 30 g protein
Pistachios are a complete source of protein, containing all amino acids your body needs, and these are coated with a craveable combo of chili, garlic, and vinegar. Yes, please!
Per serving: 170 calories, 13 g fat (1.5 g sat fat), 6 g carbs, 2 g sugar, 240 mg sodium, 3 g fiber, 6 g protein
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If you want to DIY your own snack situation, this mix comes in clutch. Plus, each protein-packed bite has serious cookie vibes.
Per serving: 110 calories, 2.5 g fat (1 g saturated fat), 14 g carbs, 3 g sugar, 45 mg sodium, 2 g fiber, 7 g protein
Dietitian Mona Rosene, RD, at Danone North America, recommends these 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
This zesty jerky is a great option, as it has no saturated fat and a good amount of protein. 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
RELATED: 50 Keto-Friendly Snacks That Will Satisfy Every One of Your Cravings, According to RDs
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
At a whopping 11 grams of protein in a single 1-oz serving, these crunchy, cheesy, and one ingredient (!) snacks seriously satisfy. P.S. You don't have to keep these in the fridge, so you can get your cheese fix anywhere, anytime.
Per serving: 170 calories, 14 g fat (9 g saturated fat), 1 g carbs, 0 g sugar, 350 mg sodium, 0 g fiber, 11 g protein
“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. For a bit more yum, stir in some berries, a dash of cocoa powder and spoonful of almond butter.
Per serving: 150 calories, 6 g fat (3.5 g saturated fat), 7 g carbs, 5 g sugar, 65 mg sodium, 0 g fiber, 16 g protein
RELATED: The Healthiest Greek Yogurts to Stock Up On Right Now, According to Nutritionists
The brand has turned leftovers from oat milk production into a higher protein breakfast treat that can be eaten any time of day. P.S. The fruity flavor gives serious nostalgia vibes.
Per serving: 160 calories, 5 g fat (3 g sat fat), 24 g carbs, 7 g sugar, 40 mg sodium, 3 g fiber, 5 g protein
Perfect for the snacker who craves savory flavors, these are like having a “BBQ in your mouth,” says Auslander Moreno. In addition to protein, a quarter cup contains six grams of prebiotic fiber, which feeds the good bacteria in your gut and 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
This bar, packed with 12 grams of plant-based protein, is a perfect post-workout snack. Tasters adored how it wasn't as chalky or fake-tasting as other bars out there. It has great texture from real peanuts and is super-flavorful with a big pinch of salt.
Per serving: 250 calories, 18 g fat (4 g sat fat), 135 mg sodium, 17 g carbs, 6 g fiber, 8 g sugar, 12 g protein
This bread is a great vehicle for protein. Even better? When the bread itself is topped with protein, too! You'll tack on 5 extra grams when you serve this slice with your high-protein nut butter, cottage cheese, or sliced hard-boiled egg.
Per serving: 110 calories, 1.5 g fat (0 g saturated fat), 22 g carbs, 4 g sugar, 170 mg sodium, 5 g fiber, 5 g protein
These little legumes come in a variety of flavors and add crunch when tossed into salads, sprinkled on hummus, or simply by the handful. No matter how you eat them, they serve up a hunger-busting combo of fiber and protein.
Per serving: 150 calories, 7 g fat (0.5 g sat fat), 220 mg sodium, 16 g carbs, 5 g fiber, 1 g sugar, 5 g protein
Pescatarians, rejoice. This easy-to-pack, 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.
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
This creamy, dreamy dairy contains 14 grams of protein per serving, and it's endlessly customizable. Hungry for something sweet? Top with fresh berries. If you're in a savory mood, crunchy cucumbers and a drizzle of olive oil elevate your afternoon snack. Bonus: this carton is lactose-free so even those with dairy sensitivities can feel good about digging in.
Per serving: 110 calories, 4.5 g fat (3 g sat fat), 340 mg sodium, 3 g carbs, 0 g fiber, 3 g sugar, 14 g protein
Epic also makes, well, epic meat-based choices, like this smoky, sweet, shelf-stable bar that's great for snacking on the go. Bison is a solid source of iron too, which helps promote muscle function and energy.
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
With just a single ingredient—cashews—this nut butter is a clean alternative to standard peanut and almond butter which can often contain added sugars, salts and oils. “Cashew butter is so buttery and delicious, and tastes wonderful smeared on an apple or just eaten straight-up,” 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
Not only are these tinned fish containers packed with protein, but they also contain a decent dose of bone-building calcium. Enjoy on crackers with a schmear of avocado. Important to note that tinned fish can be high in sodium (thanks to the preserving process) so you'll want to enjoy in moderation.
Per serving: 251 calories, 19 g fat (5 g sat fat), 1400 mg sodium, 3 g carbs, 0 g fiber, 0 g sugar, 20 g protein
Becca Miller (she/her) has been working in the Good Housekeeping Test Kitchen since 2018, where she researches and writes about tasty recipes, food trends and top cooking tools. She graduated from NYU with a liberal arts degree focusing on creative writing. She makes killer scrambled eggs, enjoys a glass of un-oaked chardonnay and takes pride in her love of reality television.
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