nutrition · 3 min read
High protein snacks, ranked by grams per serving
The best high protein snacks are edamame (18 g a cup), Greek yoghurt (17 g a pot), canned tuna (17 g), turkey slices (17 g) and ricotta or cottage cheese (12 to 14 g). Figures per serving and per 100 calories, from USDA data.
Written by Lifebar Desk · Checked against the sources listed below
Published 26 Sept 2026
Key takeaways
- Edamame, Greek yoghurt, canned tuna and turkey breast each give 16 to 19 g of protein per snack serving.
- Per calorie, tuna, turkey and non-fat Greek yoghurt lead at 17 to 23 g of protein per 100 kcal.
- Nuts and seeds carry 5 to 9 g per ounce but cost around 160 kcal, so they are better as a top-up than a protein source.
- In a crossover trial, a 14 g protein yoghurt snack reduced afternoon hunger and led to about 100 fewer calories at dinner than a chocolate snack.
A good snack should keep you full until the next meal. Protein does that better than most things, and some snacks carry a lot more of it than others.
The ranking
Figures are from USDA FoodData Central (SR Legacy), rounded.
| Snack | Serving | Protein | Calories | Protein per 100 kcal |
|---|---|---|---|---|
| Edamame, shelled | 1 cup (155 g) | 18.5 g | 188 | 9.8 g |
| Greek yoghurt, plain non-fat | 1 pot (170 g) | 17.3 g | 100 | 17.3 g |
| Turkey breast, roasted | 2 oz (57 g) | 17.1 g | 84 | 20.5 g |
| Light tuna, canned in water | 1 can drained (85 g) | 16.5 g | 73 | 22.6 g |
| Ricotta, part-skim | ½ cup (124 g) | 14.1 g | 171 | 8.3 g |
| Hard-boiled eggs | 2 large (100 g) | 12.6 g | 155 | 8.1 g |
| Cottage cheese, 2% | ½ cup (113 g) | 11.8 g | 92 | 12.9 g |
| Beef jerky | 1 oz (28 g) | 9.4 g | 116 | 8.1 g |
| Pumpkin seeds | 1 oz (28 g) | 8.6 g | 158 | 5.4 g |
| Milk, 1% | 1 cup (244 g) | 8.2 g | 102 | 8.0 g |
| Peanut butter | 2 tbsp (32 g) | 7.1 g | 191 | 3.7 g |
| Soy milk, unsweetened | 1 cup (243 g) | 7.0 g | 80 | 8.7 g |
| String cheese, part-skim mozzarella | 1 oz (28 g) | 6.9 g | 72 | 9.6 g |
| Almonds | 1 oz (28 g) | 6.0 g | 164 | 3.7 g |
| Pistachios, dry roasted | 1 oz (28 g) | 6.0 g | 162 | 3.7 g |
| Hummus | ¼ cup (62 g) | 4.8 g | 146 | 3.3 g |
If you are watching calories
Look at the last column. Tuna, turkey and non-fat Greek yoghurt give roughly five times more protein per calorie than nuts, peanut butter or hummus. Cottage cheese sits in between. That matters most when you are eating in a calorie deficit and trying to hold on to muscle.
Why protein snacks keep you fuller
In a crossover trial, 20 healthy women ate a 160 kcal afternoon snack on separate days: a yoghurt with 14 g of protein, crackers, or chocolate. After the yoghurt they were less hungry, waited about 30 minutes longer before asking for dinner than after the chocolate, and ate about 100 fewer calories at dinner. It is a small study, but it matches what most people notice.
Easy high-protein combinations
- Greek yoghurt with half an ounce of pumpkin seeds: about 21.5 g.
- Cottage cheese with berries and 10 almonds: about 14.5 g.
- Two eggs and a string cheese: about 19.5 g.
- Edamame with a sprinkle of salt: 18.5 g on its own.
- Tuna on whole-grain crackers: about 19 to 20 g.
How much protein you need in a day
Most adults need at least 0.8 g per kilogram of bodyweight a day. People who lift weights often aim higher, and sports nutrition guidance suggests 20 to 40 g at each meal. A 15 to 20 g snack between meals makes those targets easier to reach, especially if breakfast is light.
Watch-outs
- Sodium. Jerky, deli turkey and some canned fish can be salty. Choose lower-sodium versions if you are watching blood pressure.
- Flavoured yoghurt. Fruit and vanilla versions carry more sugar and a little less protein than plain.
- Kidney disease. If you have it, ask your clinician what protein target suits you before increasing intake.
Frequently asked
What snack has the most protein?
Among whole foods, a cup of shelled edamame at about 18.5 g, followed by a 170 g pot of non-fat Greek yoghurt at about 17 g and a drained can of light tuna at about 16.5 g.
How much protein should a snack have?
Around 10 to 20 g is a useful range. It is enough to help with fullness and to count toward the 20 to 40 g per meal that sports nutrition guidance suggests for building muscle.
What are good high protein snacks without meat?
Edamame, Greek yoghurt, cottage cheese, ricotta, eggs, string cheese, milk and pumpkin seeds. Edamame and unsweetened soy milk work for vegans too.
Are protein bars a good snack?
They can be convenient, but many carry as much sugar as a candy bar. Check that protein is at least 15 g and higher than the grams of sugar.
Sources
Educational content, talk to your clinician before changing treatment.
