High Protein Snacks for Weight Loss
The best high-protein, low-calorie snacks for weight loss - practical options that keep you full between meals without blowing your calorie budget.
Snacking can either derail a diet or support it - it depends entirely on what you eat. High-protein snacks keep you full, protect your muscle mass, and make your daily protein target much easier to hit. Here are the best options.
Why Protein Snacks Beat Regular Snacks for Weight Loss
A study in Nutrition Journal found that high-protein afternoon snacks reduced subsequent dinner intake by 25% and improved appetite control compared to high-fat snacks of the same calorie content (Ortinau et al., 2014).
The reason is simple: protein is the most satiating macronutrient. A 150-calorie protein snack keeps you going for 2–3 hours. A 150-calorie bag of crisps leaves you hungry again in 30 minutes.
The Best High-Protein Snacks (Ranked by Protein per Calorie)
Tier 1: Best Protein-to-Calorie Ratio
| Snack | Protein | Calories | Protein/Cal Ratio |
|---|---|---|---|
| Nonfat Greek yogurt (170g) | 17g | 100 | Excellent |
| Cottage cheese (1/2 cup) | 14g | 80 | Excellent |
| Hard boiled eggs (2) | 13g | 144 | Very good |
| Turkey or chicken deli slices (85g) | 18g | 90 | Excellent |
| Tuna packet (70g) | 16g | 70 | Excellent |
These are the most efficient choices - maximum protein for minimum calories.
Tier 2: Very Good Options
| Snack | Protein | Calories |
|---|---|---|
| Protein shake (whey isolate + water) | 25g | 110 |
| String cheese (2 sticks) | 14g | 160 |
| Beef or turkey jerky (28g) | 10g | 80 |
| Edamame (1/2 cup shelled) | 9g | 95 |
| Roasted chickpeas (1/4 cup) | 5g | 120 |
Tier 3: Good but Watch Portions
| Snack | Protein | Calories |
|---|---|---|
| Peanut butter (2 tbsp) on celery | 8g | 200 |
| Mixed nuts (28g) | 6g | 170 |
| Hummus (2 tbsp) + vegetables | 2g | 70 |
| Protein bar | 20g | 200–250 |
Nuts and nut butters have protein, but they are calorie-dense. Measure portions carefully during a cut.
5 Grab-and-Go Protein Snack Ideas
If you need something with zero prep:
- Greek yogurt cup - buy single-serve tubs, keep in the fridge at work
- Pre-boiled eggs - cook a batch on Sunday, grab 2 each day
- Deli turkey roll-ups - roll turkey slices around a string cheese stick
- Tuna packets - no can opener needed, eat with crackers or on its own
- Protein shake - keep a shaker bottle and a bag of whey at your desk
How Many Protein Snacks Per Day?
That depends on your meal structure. A common approach:
| Meal Pattern | Snacks/Day | Protein per Snack |
|---|---|---|
| 3 meals + 1 snack | 1 | 15–25g |
| 3 meals + 2 snacks | 2 | 10–20g each |
| 2 meals + 2–3 snacks | 2–3 | 15–25g each |
The goal is for snacks to add to your daily protein total, not just fill time. If your snack has less than 10g of protein, it is not doing much for your protein target.
Snacks to Avoid When Losing Weight
These common snacks are high in calories but low in protein:
| Snack | Protein | Calories |
|---|---|---|
| Granola bar | 2–4g | 200 |
| Crisps (single serve) | 2g | 150 |
| Biscuits/cookies (2) | 1–2g | 140–200 |
| Fruit juice (250ml) | 1g | 110 |
| Chocolate bar | 3–4g | 230 |
These are not "bad" foods, but they do very little for satiety or muscle preservation during a calorie deficit.
The Bottom Line
The best weight loss snacks are high in protein and low in calories - Greek yogurt, cottage cheese, hard boiled eggs, deli meat, and protein shakes. Aim for at least 10–15g of protein per snack. Track your snacks alongside your meals in Protein Pal - they are often the difference between hitting and missing your daily target.