Introduction
A protein shake is quick and convenient, but not always practical or desired. Sometimes you want to chew something between meals rather than drink. Fortunately, there are plenty of high-protein snacks that help keep your protein intake on target without always reaching for the shaker.
Best High-Protein Snacks
Protein bars
A protein bar is perhaps the most convenient snack for an active lifestyle. A good protein bar provides 15-25g of protein per bar.
What to look for on the label:
- Protein content at least 15g per bar
- Sugar content below 5g (preferred)
- First ingredient should be a protein-rich source (whey isolate, milk protein)
- Fibre content of 3g+ is a bonus
What to avoid:
- Over 300kcal per bar (if your goal is weight management)
- Sugar or syrup as the first ingredient
- "Protein-enriched" bars where actual protein content is below 10g
Price: EUR 2-4/bar, making it a pricier but more convenient option.
Greek yogurt
Greek yogurt is one of the best natural protein sources for a snack. A typical Greek yogurt contains 15-20g of protein per 200g serving -- that is more than regular yogurt.
Tip: Choose the unflavoured version and add your own fruit or honey. Flavoured versions often contain substantial added sugar.
Cottage cheese
Cottage cheese is an underrated protein source. 200g of cottage cheese provides approximately 24g of protein and contains both whey and casein -- meaning both fast and slow amino acid release.
Serving ideas:
- With fruits (banana, berries)
- With salt, pepper, chili flakes, and olive oil
- In baking and pancakes
Dried meat and jerky
Beef jerky is a compact, protein-rich snack that does not require refrigeration. A typical serving (30g) provides 10-15g of protein.
What to watch for:
- Sodium content can be high -- check the label
- Prefer versions with minimal added sugar
- Quality producers use minimal preservatives
Edamame (soybeans)
Edamame is an excellent plant-based high-protein snack. One cup (~155g) provides approximately 17g of protein along with fibre and minerals.
Simple preparation: boil for 5 minutes, sprinkle with sea salt. Done.
Protein cookies
Protein cookies are a relatively new product on the market, offering 15-20g of protein per cookie. They are a good alternative to protein bars if you prefer a cookie texture.
Keep in mind: Protein cookies are often higher in calories than protein bars. Always check the nutrition table.
When and How to Snack?
Timing:
- Between meals when the next meal is more than 3 hours away
- Before training (1-2 hours before) as a light snack
- After training when a full meal is still some time away
- Late evening -- a casein-rich snack before bed (Res et al., 2012)
Quantity:
- A snack should provide 15-25g of protein
- 150-300 calories per snack (depending on goals)
- 1-2 snacks per day is usually sufficient
Protein contributes to the growth and maintenance of muscle mass (Leidy et al., 2015).
What to Look for on the Label?
When choosing high-protein snacks at the store, check the following:
- Protein amount in grams -- at least 15g per serving is a good target
- Protein-to-calorie ratio -- the more protein per calorie, the better
- Sugar content -- below 8g per serving
- Ingredients list -- prefer a shorter list with recognisable ingredients
- Protein source -- whey isolate > concentrate > plant protein generally for better taste and texture
Frequently Asked Questions
Are protein bars healthy? It depends on the specific product. Quality protein bars are a good protein source. Some cheaper options, however, are essentially candy bars with added protein. Always read the label.
Is Greek yogurt better than regular yogurt? For protein, yes -- Greek yogurt typically contains 2-3 times more protein than regular yogurt per serving.
Are nuts a good protein snack? Nuts contain protein but are primarily a fat source. 30g of almonds provides only 6g of protein but 170 calories. Nuts are nutrient-dense but not the most efficient protein source.
How many snacks should I eat per day? 1-2 protein-rich snacks per day is usually sufficient. This helps keep protein intake steady and avoids long periods without protein (Areta et al., 2013).
Can a protein snack replace a meal? A snack is meant to support nutrition between meals, not replace a meal. Complete meals should still be the foundation of your diet.
References
- Leidy HJ, Clifton PM, Astrup A, et al. (2015). The role of protein in weight loss and maintenance. American Journal of Clinical Nutrition, 101(6), 1320S-1329S.
- Arciero PJ, Ormsbee MJ, Gentile CL, et al. (2013). Increased protein intake and meal frequency reduces abdominal fat during energy balance and energy deficit. Obesity, 21(7), 1357-1366.
- Areta JL, Burke LM, Ross ML, et al. (2013). Timing and distribution of protein ingestion during prolonged recovery from resistance exercise alters myofibrillar protein synthesis. Journal of Physiology, 591(9), 2319-2331.
- Res PT, Groen B, Pennings B, et al. (2012). Protein ingestion before sleep improves postexercise overnight recovery. Medicine and Science in Sports and Exercise, 44(8), 1560-1569.
See also:
Browse protein products at MaxFit →
Disclaimer
A food supplement is not a substitute for a varied and balanced diet and a healthy lifestyle.
