What are healthy snacks to buy high protein?

According to the Centers for Disease Control and Prevention, only about 1 in 10 adults meet the federal fruit or vegetable recommendations, highlighting a missed opportunity for nutrient-dense snacking. Finding a satisfying and healthy snack can be a challenge, but knowing what are healthy snacks to buy high protein can help you bridge nutritional gaps, stay energized, and manage your appetite throughout the day. This guide will walk you through the best readily available options to make smart, protein-packed choices a reality.

Quick Summary

This article outlines numerous healthy, store-bought, high-protein snack options, including both perishable and shelf-stable choices like Greek yogurt, cottage cheese, jerky, nuts, and protein bars. It also provides practical tips for navigating nutrition labels to avoid excessive sugar and sodium, ensuring your convenient snack choices are genuinely nutritious. The content details the specific benefits of incorporating these protein-rich foods into your diet for sustained energy and appetite control.

Key Points

• Diverse Options: High-protein snacks include dairy, lean meats, seafood, plant-based foods, and packaged bars/shakes, catering to various dietary needs and preferences.

• Prioritize Whole Foods: Options like Greek yogurt, hard-boiled eggs, cottage cheese, nuts, seeds, and edamame offer dense nutrition with minimal processing.

• Master Label Reading: For packaged snacks like jerky or protein bars, check labels for high protein content while minimizing added sugars, artificial ingredients, and excessive sodium.

• Balance is Key: For optimal satiety, combine protein-rich snacks with sources of fiber, such as pairing nut butter with apples or adding berries to Greek yogurt.

• Timing Matters: Incorporate protein snacks strategically, such as mid-morning to curb hunger or post-workout for muscle recovery, to maximize benefits.

Protein Powerhouse Snacks: From Dairy to Plant-Based

High-protein snacks are celebrated for their satiating effects, which help control appetite and prevent overeating between meals. Luckily, a wealth of options is available at any grocery store, fitting various dietary preferences and busy schedules.

Dairy-Based Protein Snacks

Dairy products offer some of the highest and most bioavailable protein options on the market. These are excellent for supporting muscle maintenance and bone health.

• Greek Yogurt and Skyr: Plain, non-fat Greek yogurt is a protein champion, with a single serving often providing over 15 grams of protein. Icelandic-style skyr offers even more protein per ounce. Be mindful of flavored varieties, which can contain a lot of added sugar.
• Cottage Cheese: A classic protein source, half a cup of low-fat cottage cheese contains around 14 grams of protein. It is rich in casein, a slow-digesting protein that provides sustained fullness. Enjoy it on its own or topped with fruit for added fiber and vitamins.
• Cheese Sticks: For a perfectly portioned, on-the-go snack, string cheese and other cheese sticks offer 5 to 8 grams of protein each, along with a dose of calcium.

Lean Meats and Seafood

For those who prefer savory snacks, lean meat and seafood products offer a substantial protein boost without a lot of carbs.

• Jerky: Beef, turkey, and salmon jerky are convenient, shelf-stable protein sources, with a single ounce providing 9–14 grams of protein. Always check the label for sodium and added sugar content, as these can be high in some brands.
• Deli Meat Roll-Ups: Lean turkey or chicken breast slices can be rolled around a slice of cheese or some vegetables for a simple, no-carb, high-protein snack. This is an easy and customizable option for pre-made protein.
• Canned Tuna or Salmon: Single-serving pouches of canned fish are a great, portable source of protein and omega-3 fatty acids. Eat them plain or with a squeeze of lemon for a quick, filling bite.

Plant-Based Protein Snacks

Plant-based options have grown in popularity and are widely available for those who are vegan, vegetarian, or just looking to diversify their protein sources.

• Roasted Chickpeas and Edamame: Legumes like chickpeas and edamame can be roasted and seasoned for a crunchy, flavorful snack rich in both protein and fiber. Many stores carry pre-packaged varieties for ultimate convenience.
• Nut and Seed Butters: Individual packets of nut butter are perfect for travel. Pair almond or peanut butter with an apple or celery sticks to get a balanced mix of protein, healthy fats, and fiber. Look for brands with minimal added sugars and oils.
• Mixed Nuts: A small handful of almonds, pistachios, or cashews provides a solid dose of protein and healthy fats. Create your own trail mix with seeds and dark chocolate chips to control ingredients and portion sizes.

Packaged Protein Bars and Shakes

While convenient, packaged protein products require careful consideration to ensure they deliver on their promise without excessive sugar or additives.

• Protein Bars: A good protein bar can be an excellent way to get 10-20+ grams of protein quickly. Look for bars with whole-food ingredients, low added sugar, and high fiber. Brands like RxBar and Aloha are known for cleaner ingredient lists.
• Ready-to-Drink Protein Shakes: These offer a significant protein boost (often 20-30g) with very little effort. They are great for post-workout recovery due to their fast absorption rate. Opt for varieties with low added sugar, like Fairlife or Premier Protein.

Making the Smart Choice: Comparing Protein Snacks

When choosing a store-bought high-protein snack, it's essential to compare options based on your specific needs, whether that's calorie control, speed, or dietary requirements.

Snack Category	Examples	Protein (per serving)	Pros	Cons	Best for...
Dairy	Greek Yogurt, Cottage Cheese, Skyr	14-20g	Very filling, promotes muscle health, probiotics	Requires refrigeration, potential for high added sugar	Satisfying cravings, bone health, meal prep
Meat/Fish	Jerky, Deli Roll-ups, Canned Fish	9-28g	Shelf-stable, convenient, high protein density	Can be high in sodium and additives; potential for fishy smell	On-the-go travel, low-carb diets
Plant-Based	Roasted Chickpeas, Nuts, Nut Butter	5-10g	Rich in fiber, healthy fats, versatile	Can be high in calories, lower protein density	Vegan/vegetarian diets, boosting fiber intake
Packaged	Protein Bars, Shakes	10-30g	Extremely convenient, rapid protein absorption	Can contain high added sugar, artificial ingredients	Post-workout, busy days, quick protein boost

How to Navigate the Snack Aisle

Choosing the right packaged snack goes beyond just the protein number. Always read the labels to avoid common pitfalls.

1. Check the Ingredients List: The shorter the list, the better. Prioritize snacks with whole, recognizable food ingredients at the top of the list. Avoid products with artificial flavors, excessive added sugars, and hydrogenated oils.
2. Scrutinize Added Sugar: Added sugars are a key indicator of a less healthy snack. A high protein snack should not be a glorified candy bar. Look for low amounts of added sugar per serving. Many products use natural sweeteners like dates, honey, or monk fruit, but the quantity still matters.
3. Watch the Sodium: For savory options like jerky or cheese crisps, monitor the sodium levels. The FDA suggests 5% Daily Value or less per serving is low, while 20% or more is high. High-sodium snacks can contribute to blood pressure issues over time.
4. Prioritize Fiber: A good snack balances protein with fiber, which boosts satiety and aids digestion. Look for fiber from whole-food sources like nuts, seeds, and dried fruit. A snack with both high protein and fiber will keep you full longer.

Conclusion

Selecting a healthy, high-protein snack from the store is entirely achievable, provided you know what to look for. By focusing on minimally processed options like Greek yogurt, cottage cheese, nuts, seeds, and lean jerky, you can easily find delicious and nutrient-dense choices. When reaching for a packaged protein bar or shake, use label-reading skills to ensure it's a genuinely wholesome option rather than a disguised sugar bomb. Incorporating a variety of these high-protein foods into your diet will help regulate appetite, maintain energy, and support your overall health and fitness goals. For more in-depth nutritional guidance, consulting a registered dietitian is always a smart choice.

For further reading

• American Heart Association: Understanding Food Nutrition Labels: https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/nutrition-basics/understanding-food-nutrition-labels

Frequently Asked Questions

Are all protein bars equally healthy?

No, not all protein bars are created equal. Many popular brands are high in added sugars, artificial sweeteners, and processed ingredients. It's crucial to read the ingredients list and nutritional information, prioritizing bars made with whole foods and low added sugar content.

Which type of yogurt has the most protein?

Greek yogurt and Icelandic-style skyr are both significantly higher in protein than regular yogurt due to a different straining process. Plain, non-fat Greek yogurt typically has about double the protein of traditional yogurt.

What's a good plant-based high-protein snack to buy?

Excellent store-bought plant-based options include roasted chickpeas, roasted edamame, mixed nuts, and individual packets of nut butter. These offer a good balance of protein, fiber, and healthy fats.

How can I avoid high sodium in savory protein snacks like jerky?

When purchasing jerky, look for brands that specifically market as low-sodium or with no added sugar. Always check the nutrition label for sodium levels, as many conventional jerky products contain high amounts.

Are protein shakes better than protein bars?

The 'better' choice depends on your specific needs. Protein shakes offer quicker absorption, making them ideal for post-workout recovery. Protein bars are more convenient for a sustained, on-the-go snack, but require more scrutiny of ingredients.

Can high-protein snacks help with weight loss?

Yes, high-protein snacks can be beneficial for weight loss by increasing satiety and helping to control appetite. Protein helps you feel fuller for longer, which can prevent overeating and reduce overall calorie intake.

What should I look for when reading the nutrition label on a high-protein snack?

Focus on the ingredient list first, looking for whole, recognizable foods. Then, check the values for added sugars, sodium, and fiber. The goal is to choose options that are high in protein and fiber, and low in added sugar and sodium.