What is protein, and how much of it do we need?

Protein is an important nutrient, one that many of us are deficient in, especially if we’re consuming a diet high in fats and carbs. Proteins are made from long chains of amino acids, also known as the building blocks of life, and they play a crucial role in many biological processes. Having enough protein is vital for the structure, function, and regulation of the body’s tissues and organs. Though our bodies make some of these proteins on their own, we need to obtain others through our diet. How much you need will depend on your body type, your activity level, and other health-related factors. However, many of us need more than we are able to get from a standard American diet. What better way than through some high-protein snacks?

On top of the important role protein plays in our bodily processes, it has also been shown to be beneficial for weight management by releasing satiety hormones¹. Protein also, promotes bone health², increases metabolism³, and balances hormones. So let’s not skip out on the protein, ladies – it has a lot of benefits for us. Protein isn’t just for bodybuilders and people looking to bulk up, it’s an essential part of a healthy diet.

If you struggle to fit enough protein into your meals, try adding in some of these high-protein snacks for that extra boost. Here are some snack ideas to get you started.

10 High Protein Snacks

Greek Yogurt and Berries

There are about 15-20 grams of protein packed into a cup of Greek Yogurt, making this a great snack for muscle support and because of the beneficial bacteria found in yogurt, it’s also good for gut health. Add a handful of fresh berries, some granola, and a little honey to sweeten it up.

Bonus: You can up the protein by adding a flavored protein powder to sweeten the yogurt instead of honey. My favorite combo is chocolate protein powder topped with some blueberries, nuts, and seeds in place of the granola. It’s a great way to do your seed cycling if you’re doing that.

Hard-Boiled Eggs

Eggs are easy to come by, and relatively inexpensive compared to other foods. And since you can make them ahead of time, this makes eggs a convenient way to add a little protein to your day. You can enjoy them plain, sprinkle them with some salt and pepper, or add them to another snack to increase your protein intake. Each egg has about 6 grams of protein.

Protein Smoothie

The amount of protein in your smoothie is up to you. It will depend on the protein powder you use and the foods you combine it with, but it can be anywhere from 15-35 grams of protein.  Blend a scoop of your favorite protein powder with some almond milk, frozen fruit (my favorite is blueberries or tart cherries), and some greens for a nutritious mid-day snack.  

Cottage Cheese and Fruit

Cottage cheese has about 13 grams of protein in 1/2 cup. Mix some cottage cheese with your favorite fruit for an easy, creamy, satisfying snack. You can mix it with some pineapple, peaches, or strawberries if you’ve never tried it before.

Tuna Salad

One can of tuna packs a whopping 20 ounces of protein. You can mix the tuna into some mayonnaise or mashed avocado for a refreshing and filling tuna salad. Eat it with some carrot sticks or cucumber slices for added nutritional benefit.

Almonds and String Cheese

Need a quick, grab-and-go option? Pack a little baggie of almonds and a string cheese on your way out the door, and you’ve got yourself about 12 ounces of protein. Not bad for a quick snack! Not only is this snack high in protein, but it’s high in healthy fats, as well. If you don’t like almonds, you can eat pistachios instead for a similar amount of protein.

Edamame

This little legume is delicious steamed and sprinkled with some salt. It packs a whopping 17 grams of protein in one cup, and it’s rich in fiber to boot, making for an extra satisfying snack. Edamame is special, though; it’s not only rich in protein, it’s a complete protein, meaning it has all 9 essential amino acids that are body cannot make on its own.

Turkey Roll-Ups

There are about 10 grams of protein in 3 slices of turkey, and you can roll them up with a slice of cheese or some avocado and bell pepper. This one is also popular with the kids!

Pumpkin Seeds

Pumpkin seeds are not only a great source of protein, but they are also rich in tryptophan, copper, zinc, magnesium, and iron. These little powerhouses boast 5 grams of protein per ounce, and they pair well with other nuts, dried berries, or a little bit of dark chocolate for a delicious and healthy snack.

Jerky

If you’re a jerky lover like me, take note. It’s a convenient source of protein that also happens to be exceptionally delicious. If beef jerky is your thing, you’re looking at 9 grams of protein per ounce. If you’re into other meats like turkey or salmon, you’ll get closer to 13 grams per ounce. Unless you make it yourself, keep in mind that many jerkies are packed with fillers, sodium, and flavorings, so be mindful about which brands you choose. We love Archer and Chomps, but other reputable brands like Epic and Paleo Valley are great choices, as well.

Conclusion

With this list of protein-rich snack ideas, there’s no reason you can’t hit your intake goals. Grab a snack on the go or incorporate some of these ideas into meals for that little extra protein punch, and notice the positive impact it has on your body and your mood.

1. Belza, Anita et al. Contribution of gastroenteropancreatic appetite hormones to protein induced satiety. The American Clinical Journal of Nutrition 97(5) 980-989. Contribution of gastroenteropancreatic appetite hormones to protein-induced satiety123 – The American Journal of Clinical Nutrition ↩︎
2. Leidy, Heather J et al. The role of protein in weight loss and maintenance. Ther American Journal o Clinical Nutrition 101(6) 1320s-1329s.The role of protein in weight loss and maintenance234 – The American Journal of Clinical Nutrition ↩︎
3. Weaver, A.A., Tooze, J.A., Cauley, Kritchevsky, S.B., Houston, D.K. (2021) Effect of Dietary Protein Intake on Bone Mineral Density and Fracture Incidence in Older Adults in the Health, Aging, and Body Composition Study. The journals of gerontology. Series A, Biological sciences and medical sciences, 76(12) 2213-2222.Effect of Dietary Protein Intake on Bone Mineral Density and Fracture Incidence in Older Adults in the Health, Aging, and Body Composition Study – PMC (nih.gov) ↩︎