25 High-Protein Snacks (Most Under 200 Calories)
High-protein snacks with protein and calories listed: grab-and-go, sweet, savory and no-prep options, most under 200 kcal with 10–25 g protein.
By Ayoub Farid · · 2 min read
Snacks are the easiest place to add protein to your day, and the place where most people grab chips or cookies. These options give you 10–25 g of protein, most for under 200 calories.
Grab-and-go (no prep)
| Snack | Protein | Calories |
|---|---|---|
| Nonfat Greek yogurt cup (170 g) | 17 g | 100 |
| Skyr cup (150 g) | 15–17 g | 90–100 |
| Ready-to-drink protein shake | 20–30 g | 110–160 |
| String cheese (2 sticks) | 14 g | 160 |
| Beef or turkey jerky (28 g) | 9–12 g | 70–115 |
| 2 hard-boiled eggs | 12.5 g | 145 |
| Roasted edamame (28 g) | 11–14 g | 120–130 |
| Protein bar | 15–20 g | 180–250 (check label) |
| Tuna pouch (74 g) | 15–17 g | 70–100 |
Sweet high-protein snacks
| Snack | Protein | Calories |
|---|---|---|
| Greek yogurt + berries + 1 tsp honey | 18 g | 160 |
| Cottage cheese + pineapple (½ cup each) | 13 g | 165 |
| Protein shake blended with banana | 25 g | 220 |
| Protein pudding (yogurt + protein powder + cocoa) | 30 g | 200 |
| Apple + 1 tbsp peanut butter + cheese stick | 11 g | 270 |
Savory high-protein snacks
| Snack | Protein | Calories |
|---|---|---|
| Turkey roll-ups with cheese (3 slices + 1 cheese) | 18 g | 150 |
| Cottage cheese with cherry tomatoes and pepper | 12 g | 110 |
| Hummus (¼ cup) + veggies + 1 boiled egg | 11 g | 200 |
| Smoked salmon on a rice cake with cream cheese | 12 g | 150 |
| Shrimp cocktail (100 g) | 24 g | 120 |
| Chicken salad (Greek yogurt-based) on cucumbers | 20 g | 160 |
Snacks that look healthy but have little protein
Granola bars, rice cakes alone, fruit juice, trail mix (mostly fat), crackers and many "protein" chips. They're fine snacks, but they won't help much with your protein target.
How to use snacks in your day
If you eat three meals with 25–35 g protein each, one 15–25 g snack usually closes the gap to 100–130 g per day. Find your target in how much protein do I need.
Track it
Snap your snack in Nutora so it's counted. Small snacks are the most commonly forgotten food in a log. More ideas: high-protein low-calorie foods, low-calorie snacks, cottage cheese high-protein recipes.
Frequently asked questions
What snack has the most protein?
Protein shakes, Greek yogurt, cottage cheese, tuna and shrimp offer the most protein per serving.
Are protein bars healthy?
Some are; check sugar, calories and protein. Many are closer to candy bars.
What's a good high-protein snack at night?
Greek yogurt or cottage cheese are popular evening snacks.
Are high-protein snacks good for weight loss?
They help many people stay full between meals, which makes a calorie deficit easier.
Track it with a photo
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