Healthy, Protein-Rich Snacks, Compared by the Numbers
Healthy protein snacks have 10 g or more protein, little added sugar and under about 200 calories. Ranked by protein per 100 calories, the leaders in our catalog are Wild Ahi Yellowfin Tuna Pouch, Light Tuna in Water Pouch and Chocolate Ultra Protein Milk Shake. Greek yogurt, cottage cheese, eggs and plain jerky are the whole-food benchmarks.
Updated 513 snacks comparedHow we rank
What a good protein snack looks like, per serving
- Calories
- under 200
- Protein
- 10 g or more
- Sugar
- 5 g or less
- Fiber
- 3 g or more
- Sodium
- under 400 mg
Our thresholds, based on the Dietary Guidelines for Americans and FDA daily values. Every snack is checked against them.
Top 10 by protein density
See the full rankingRanked by grams of protein per 100 calories.
| Rank | Snack | Bar chart | g / 100 cal |
|---|---|---|---|
| 1 | Wild Ahi Yellowfin Tuna PouchSafe Catch, other protein snacks. 26 g protein, 110 cal | 23.6g | |
| 2 | Light Tuna in Water PouchBumble Bee, other protein snacks. 14 g protein, 60 cal | 23.3g | |
| 3 | Chocolate Ultra Protein Milk ShakeSlate, other protein snacks. 30 g protein, 130 cal | 23.1g | |
| 4 | Vanilla Protein Milk ShakeSlate, other protein snacks. 30 g protein, 130 cal | 23.1g | |
| 5 | Wild Skipjack TunaWild Planet, other protein snacks. 32 g protein, 140 cal | 22.9g | |
| 6 | Lightly Marinated Premium Chunk Light TunaStarKist, other protein snacks. 12.7 g protein, 57 cal | 22.3g | |
| 7 | Wild Albacore Tuna PouchSafe Catch, other protein snacks. 22 g protein, 100 cal | 22g | |
| 8 | Hickory Smoked Teriyaki Beef JerkyPony Express, jerky & meat sticks. 13 g protein, 60 cal | 21.7g | |
| 9 | Lemon Pepper Seasoned TunaBumble Bee, other protein snacks. 19 g protein, 90 cal | 21.1g | |
| 10 | French Vanilla High Protein Milk ShakeSlate, other protein snacks. 20 g protein, 96 cal | 20.8g |
What a good protein snack looks like, per serving
- Calories
- under 200
- Protein
- 10 g or more
- Sugar
- 5 g or less
- Fiber
- 3 g or more
- Sodium
- under 400 mg
Our thresholds, based on the Dietary Guidelines for Americans and FDA daily values. Every snack is checked against them.
Protein snacks by diet
Related guides
- Are Protein Bars Healthy?
Protein bars can be healthy with 10+ g protein, under 8 g added sugar and 3+ g fiber. What to look for, what to avoid, and how popular bars compare.
- Gluten-Free Protein Snacks: 20 Label-Checked Picks and How to Avoid Hidden Gluten
The best gluten-free protein snacks pair 10+ g protein with a gluten-free label. 20 label-checked picks from jerky to bars, plus how to spot hidden gluten.
- High-Protein Snacks for Diabetics: What to Eat and What to Limit
Good diabetic snacks pair 7–15 g of protein with under 15 g of carbs and some fiber. 20 picks that help keep blood sugar steady, plus what to limit.
- High-Protein Snacks for Kids: 25 Easy Ideas for Toddlers to Teens
Kids need about 5–10 g of protein per snack. 25 kid-approved high-protein snacks for toddlers to teens, including nut-free picks for school.
Frequently asked questions
What is the healthiest high-protein snack?
Minimally processed foods such as plain Greek yogurt, cottage cheese, hard-boiled eggs and edamame are the healthiest. For packaged snacks, look for 10 g or more protein, under 200 calories, 5 g of sugar or less and some fiber.
What snacks are high in protein?
Jerky and meat sticks, Greek yogurt and skyr, cottage cheese, protein bars, protein chips, tuna pouches, roasted edamame and cheese are all high in protein. Nuts contain protein but get most of their calories from fat.
What counts as a high-protein snack?
We count a snack as high-protein when it has at least 10 g of protein per serving, or at least 10 g per 100 calories. Below that, protein is not the main thing you are eating.
How is protein per 100 calories calculated?
Divide the grams of protein by the calories and multiply by 100. A snack with 15 g of protein and 150 calories scores 10. It lets you compare a small meat stick with a large bar fairly.