The Top 10 High Protein Snacks
Despite many popular diets promoting protein as the ultimate food source for weight loss, many people still don’t get enough protein in their diets.
Protein is especially important for optimizing weight loss results. It takes the body more time and energy to process, but it fills you up and helps maintain constant blood sugar levels.
Protein also contains amino acids that allow your body to build lean muscle. So, protein means fewer cravings, less mindless snacking, a leaner body, and more weight loss!
But what protein-rich foods should you eat to maximize weight loss? Here are the top ten snacks with the best protein-to-calorie ratio, all with less than 200 calories.
1. Canned Tuna
| 165g / 6oz tin of tuna | 42g of protein | 191 calories | 1g protein per 4.6 calories |
Although there is some debate over the amount of protein a person needs to consume per day, the current recommended daily intake (RDI) is 46 grams for women aged 19-70 and 56 grams for men aged 19-70.
That means that a can of tuna is almost your daily protein target in one go! However, you shouldn’t just eat a tin of tuna a day and think that’s enough; varying your sources of protein means that you benefit from other weight-loss-boosting nutrients and vitamins that healthy, protein-rich foods can provide.
2. Dry Roasted Soybeans
| 1/4 cup (43g) | 17g of protein | 194 calories | 1g protein per 11.4 calories |
Soybeans, also known as soy nuts, are a great source of protein and many other nutrients.
They are a unique type of vegetable because they are one of only a few types that provide complete protein, meaning they contain all the essential amino acids your body needs for good health. Soybeans are also rich in fiber, folate, magnesium, and potassium.
3. Slices of Parmesan
| 30 g (3 cubic inches) | 11g of protein | 117 calories | 1g protein per 10.6 calories |
This tasty cheese provides a good amount of protein and lots of calcium for strong bones and a healthy body.
Parmesan is a great accompaniment to Italian dishes, but it can also make a tasty snack on its own or with whole grain crackers for an added fiber hit.
4. Dry Roasted Peanuts
| 1/4 cup (37g) | 9g of protein | 214 calories | 1g protein per 23.8 calories |
Nuts, and especially peanuts, are considered to be a ‘bad’ food to consume if you’re trying to lose weight due to their fat content.
However, nuts are full of healthy fats, which are essential for good health and actually help weight loss. To avoid eating too many calories, peanuts should be eaten in moderation, but a handful as a snack will give you a good protein boost as well as vitamins and fiber.
5. Almonds
| 1/4 cup (36g) | 8g of protein | 206 calories | 1g protein per 25.8 calories |
Skip the sodium and go for roasted, unsalted almonds as the best content of beneficial nutrients, such as vitamins A and E, in addition to fiber and protein.
6. Pistachios
| 1/4 cup (31g) | 7g of protein | 176 calories | 1g protein per 25.1 calories |
Studies show that the extra time and effort required to crack open pistachio shells can make you feel as though you’ve eaten more than you have, so make sure to go for the shelled variety. In addition to their protein content, pistachios are rich in healthy fats and a variety of vitamins and minerals.
7. Sunflower Seeds
| 1/4 cup (35g) | 7g of protein | 205 calories | 1g protein per 29.3 calories |
These mild, nutty-tasting seeds are often considered one of the healthiest foods around. Not only do they contain a good amount of protein, but sunflower seeds also provide a wide variety of weight-loss-boosting nutrients, such as vitamin E, which is often lacking in our modern diets.
8. Skimmed Milk
| 1 cup (245g / 8oz) | 8g of protein | 83 calories | 1g protein per 10.4 calories |
Non-fat milk is the second-best item on our list for the best protein-to-calorie ratio. It provides a good hit of protein without packing in the calories.
A glass of skimmed milk combined with a piece of fruit or some vegetable crudités makes a much better afternoon snack than a candy bar; the combination of fiber and protein will keep you feeling full and give you a better boost of energy without the empty calories.
9. Unsweetened Soymilk
| 1 cup (243g / 8oz) | 7g of protein | 80 calories | 1g protein per 11.4 calories |
If you can’t have dairy, unsweetened soymilk scores similarly to non-fat cow’s milk for its protein content and calorie count.
If you’re following a vegan diet, this list of vegetables with the most protein will give you some meal ideas to ensure you’re getting enough protein.
10. Hard Boiled Egg
| 1 egg (50g) | 6g of protein | 78 calories | 1g protein per 13 calories |
Eggs really are a superfood, and part of their greatness comes from the egg white, which is entirely protein.
However, the yolk also contains a lot of goodness, including a host of B vitamins and the fat-burning nutrient choline, so a hard-boiled egg makes a great snack to keep you going in between meals.
