High-Protein Snacks: 8g+ Protein per Serving
Every snack here delivers 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 20–30 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 8–15g 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.