High-Protein Snacks: 8g+ Protein per Serving
Every snack here has at least 8 grams of protein per serving, which is the difference between a snack that just spends calories and one that makes progress toward a daily protein target. The list is ranked by protein density, so the most efficient options lead the table.
This matters more than it looks. If you snack twice a day, choosing from this list over typical crisps-and-crackers fare adds 20 to 30 grams of protein daily, often the entire gap between someone's actual intake and their target, without changing meals at all. Protein snacks also hold you longer per calorie, which is precisely what you want from food eaten between meals. Pair this list with our low-calorie snacks page when you need options that score on both axes.
| Food | Serving | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| Beef Jerky | 1 oz (28g) | 115410/100g | 9.3g | 3.1g | 7.2g |
| Protein Bar | 1 bar (50g) | 206412/100g | 15.2g | 19.2g | 7.6g |
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Frequently Asked Questions
How much protein should a snack have?
Around 8 to 15g is a sweet spot: enough to contribute meaningfully to muscle protein synthesis and satiety without the snack ballooning into a meal. The 8g floor is what every food on this page clears.
Are protein bars a good high-protein snack?
The good ones, yes. Look for 15g+ protein with under 250 calories and modest sugar. The category ranges wildly, though; some 'protein' bars are candy bars with 8g of protein sprinkled in. Read the label, not the front of the wrapper.
What's the cheapest high-protein snack?
Per gram of protein, it's hard to beat eggs, cottage cheese, canned tuna, and plain Greek yogurt, all several times cheaper than bars and jerky for the same protein.