In This ArticleView AllIn This ArticleShrimpCanned FishCottage CheeseEdamameAlmondsKefirStrained Whole-Milk YogurtAlmond ButterChickpeas
In This ArticleView All
View All
In This Article
Shrimp
Canned Fish
Cottage Cheese
Edamame
Almonds
Kefir
Strained Whole-Milk Yogurt
Almond Butter
Chickpeas
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Photo:Diana Chistruga
Diana Chistruga
You’ve probably heard that protein-rich snacks are the ticket to keeping you full and satisfied between meals. When it comes to snack options,eggsare often one of the top protein-packed snacks that come to mind. There are plenty of reasons for this—one being that eggs are delicious and nutritious. And each large egg offers 6 grams of protein, per theUSDA.
How Much Protein Do You Need to Eat Every Day?
Truthfully, there isn’t a standard definition for a high-protein snack, but using an egg is an ideal reference point to compare other foods because it is one of thebest high-protein foods. But, to give you other options, we’ve rounded up a list of versatile, tasty, portable and convenient protein-rich foods that offer as much or more protein than one large egg. Read on to discover which foods made our list.
Shrimp is a seafood you could eat as a snack to meet the recommended 8 ounces of seafood intake every week, per the2020-2025 Dietary Guidelines for Americans. And according to theUSDA, a 3-ounce serving of shrimp provides a whopping 20 grams of protein.
Dip chilled cooked shrimp into cocktail sauce (you can buy it precooked in most seafood departments), or wrap them up with bean sprouts and herbs in these refreshingShrimp Summer Rolls. If you prefer your shrimp hot and crispy, tryBaked Popcorn Shrimp with Sweet Chili SauceandAir-Fryer Popcorn Shrimp.
Canned fishis another seafood source that’s rich in protein. For example, one small can of salmon (75 grams) has 19 grams of protein, per theUSDA. Canned salmon, tuna, trout and sardines—where the bones are often tiny and soft enough to eat—are also sources of calcium and vitamin D. And, if you are looking for another way to includeomega-3sin your diet, canned fish is an excellent choice.
Pair the canned fish with whole-grain crackers, or use it to make aspreadto go with cucumber slices and carrot sticks.
Thanks to viral TikTok trends elevating humblecottage cheese, it’s one of the most popular items in the dairy aisle. Tangy and tart, cottage cheese boasts 12 grams of protein for every half-cup serving, per theUSDA. Look for low- or no-sodium varieties if you are watching your salt intake.
Dig into cottage cheese alone or top it with fruits likestrawberriesfor added fiber and sweetness. OurCottage Cheese Snack Jarmakes an ideal filling snack for midday or midafternoon. It has the creaminess of cottage cheese, crunchy cucumbers and an extra boost of protein and fiber from chickpeas—an ideal combination of a well-rounded snack with protein andfiber.
Edamame is an excellent snack because of its filling fiber—4 grams per ½-cup serving. What we love about edamame is they are easy to prep—steam, boil or microwave them in their pods, or use shelled edamame, and flavor them with a dash of salt,Aleppo pepperor seasoning of your choice. You can find them in the freezer section of your local grocery store and sometimes in the fresh produce section.
Eatingalmondsregularly may help improve cholesterol levels and protect your heart, partly due to their heart-healthy fats. A 1.5-ounce serving of almonds, or about 35 almonds, has 9 grams of protein, according to theUSDA. And while all nuts will provide some protein, besides almonds,other nutsthat rank among the highest in protein include peanuts, pistachios and cashews. But almonds boast the most fiber, vitamin E and calcium of all tree nuts.
Snack on them plain, toss them into oatmeal, cookies or yogurt, or bake up a batch of ourEverything-Seasoned Almonds.
Milk kefiris a fermented yogurt-like drink made with kefir grains and milk. According to theUSDA, milk kefir has 9 grams of protein per cup. It is also an excellent source of calcium, phosphorus and vitamin D—all of which, along with protein, are essential nutrients for bone health. Because kefir is fermented, it also provides probiotics—those gut-loving beneficial bacteria. If you love the tang, drink it on its own or use it as a base for smoothies, like ourBerry-Kefir Smoothieand3-Ingredient Tropical Tangerine & Kefir Smoothie.
If you are looking for an alternative protein to eggs, don’t forget about strained whole-milk yogurt, including Greek-style yogurt. Per theUSDA, a 6-ounce container provides 15 grams of protein. Strained yogurt is a source of calcium and probiotics and is a portable snack that can be enjoyed in a pre-portioned container. Eat it as-is, blend it into asmoothieordress it upwith your favorite fruit and nuts.
A half-cup of cooked chickpeas has more than 7 grams of protein, per theUSDA. Plus, these little legumes also have 6 grams of digestion-friendly (and filling) fiber per ½-cup serving. Chickpeas are also a good source of iron. Pairing them with vitamin C-rich foods, like a citrusy dressing, will help your body better absorb the iron, which is important for energy production.
Both dried and canned chickpeas are nutritious, affordable, versatile and delicious. Make your ownhummusor use the legumes to make aChickpea Snack Salad. Looking for a crunchy snack instead? Roast chickpeas and sprinkle with spices, herbs and seasonings for added flavor. For inspiration, try ourCinnamon-Sugar Roasted Chickpeas,Air-Fryer Crispy ChickpeasandToasted Paprika Chickpeas
The Bottom Line
Looking for protein-rich snacks? You have many options, including canned fish, shrimp, Greek yogurt, cottage cheese, almonds and chickpeas.
Most importantly, a balanced meal pattern comprises eating a variety of foods, including protein sources, to obtain a wide range of essential nutrients. Except for almonds, almond butter and chickpeas, the foods mentioned in this list are complete proteins. If you follow a vegetarian orvegan-based diet, it is important to enjoy a variety of whole grains, plant-based proteins, vegetables, legumes, nuts and seeds to get the essential amino acids that your body needs to feel its best.
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