What has 100 calories and high protein?: Finding the Perfect Nutrient-Dense Snacks

October 17, 2025 •

4 min read

Research suggests that increasing protein intake can significantly increase feelings of fullness and reduce appetite, which is crucial for managing weight. This makes knowing exactly what has 100 calories and high protein a powerful strategy for anyone looking to make smarter, more satisfying snack choices throughout the day.

Quick Summary

This guide provides a comprehensive overview of delicious and nutrient-dense foods that offer a solid protein boost for approximately 100 calories. It explains the science behind protein's benefits for satiety and metabolism while offering a wide range of practical food choices and preparation ideas.

Key Points

Enhanced Satiety: Protein is the most satiating macronutrient, helping you feel fuller for longer and reducing overall calorie intake.
Metabolic Boost: The body expends more energy to digest protein, a process known as the thermic effect of food (TEF), which can increase your daily calorie burn.
Convenient Preparation: Many 100-calorie high-protein options, like hard-boiled eggs or string cheese, are easy to prepare in advance for quick, on-the-go snacking.
Muscle Support: Adequate protein intake is vital for preserving and repairing muscle tissue, especially during weight loss, helping to maintain strength.
Balanced Nutrition: Selecting a variety of high-protein sources, including lean meats, dairy, and plant-based options like edamame, ensures you get a wide range of essential amino acids and nutrients.
Plant-Based Options Available: Vegetarians and vegans can meet their protein goals with options like edamame, tofu, lentils, and roasted chickpeas, all of which are low-calorie and protein-rich.

The Powerful Benefits of High-Protein, Low-Calorie Snacks

Choosing snacks that are high in protein and low in calories is a strategic approach to managing your diet and supporting your health. The benefits go far beyond simple calorie counting, affecting everything from your appetite to your metabolism and muscle health.

Increased Satiety and Appetite Control

One of the most significant advantages of a high-protein diet is its effect on satiety, or the feeling of fullness. Protein takes longer to digest than carbohydrates, and it influences hunger hormones like ghrelin, the 'hunger hormone', and peptide YY (PYY), a hormone that promotes fullness. This means a high-protein snack can keep you satisfied for longer, reducing the urge to graze on less healthy options and helping to curb late-night cravings.

Boosted Metabolism and Thermic Effect

Your body uses energy to digest food, a process known as the thermic effect of food (TEF). Protein has the highest TEF of all macronutrients, meaning your body burns more calories breaking it down. Research suggests a higher protein intake can boost your metabolic rate by up to 80-100 calories per day, offering a slight but consistent advantage for weight management.

Muscle Maintenance and Repair

Protein is the building block for your body's muscles, and consistent intake is essential for maintaining and repairing muscle tissue, especially for those who are physically active. When you're in a calorie deficit, eating enough protein helps protect your lean muscle mass, ensuring that weight loss comes from fat stores rather than muscle. This is vital for maintaining physical strength and mobility as you age.

Specific Foods with 100 Calories and High Protein

For those seeking actionable examples, here is a list of delicious and accessible options that fit the bill.

Dairy Delights

Low-Fat Greek Yogurt: A 1/2-cup serving of plain, nonfat Greek yogurt typically provides around 10-14 grams of protein for under 100 calories. It's versatile and can be enjoyed plain or with a sprinkle of cinnamon.
Low-Fat Cottage Cheese: About 1/2 cup of low-fat cottage cheese contains approximately 11-14 grams of protein for around 90-100 calories, depending on the brand. It's a great base for both savory and sweet snacks.
Part-Skim Mozzarella String Cheese: One stick of part-skim mozzarella string cheese is an excellent portable snack, delivering about 7-8 grams of protein for just 80 calories.

Lean Animal Proteins

Hard-Boiled Egg: A large hard-boiled egg offers 6 grams of protein for only 78 calories. It's a simple, filling option that can be prepped in batches for convenience.
Lean Turkey Slices: A 2-ounce serving of deli turkey has approximately 12 grams of protein for around 62 calories. Roll it up with a slice of cucumber for added crunch.
Canned Tuna (in water): A 3-ounce serving of canned light tuna packed in water contains roughly 22 grams of protein for 99 calories. Pair it with celery sticks to stay under the calorie limit.
Beef Jerky: A quality beef jerky stick can provide over 10 grams of protein for around 100 calories, though careful label reading is advised to avoid added sugars and sodium.

Plant-Based Powerhouses

Edamame: A 1/2 cup of shelled edamame provides about 8 grams of protein for 100 calories. These are a complete protein source and can be steamed and seasoned with a little sea salt.
Tofu: A 1/2-cup serving of firm tofu contains approximately 10 grams of protein for 94 calories. It can be cubed and pan-fried until crispy or crumbled into a scramble.
Roasted Chickpeas: A 1/3-cup serving of roasted chickpeas offers around 5 grams of protein and 80 calories. They are crunchy and satisfying, making them a great alternative to potato chips.
Pumpkin Seeds (Pepitas): A 1-tablespoon serving provides about 4-5 grams of protein for 90 calories, along with beneficial minerals like magnesium.

How to Build Your 100-Calorie Protein Snack Plan

Incorporating these snacks into your daily routine is simple. Meal prepping can ensure you always have a healthy option on hand. Consider these strategies:

Batch Prepare: Hard-boil eggs, roast chickpeas, or pre-portion yogurt cups at the start of the week. This reduces the friction of choosing a healthy snack during a busy day.
Combine and Conquer: Pair proteins with fiber-rich produce to maximize satiety. For example, a dollop of cottage cheese on cucumber slices or a tablespoon of peanut butter on celery.
Stay Hydrated: Drinking water can also help promote fullness. Sometimes hunger is confused with thirst, so keeping a bottle of water handy is a good practice.

Comparison of High-Protein, Low-Calorie Options


Food Item	Approximate Serving Size	Approximate Calories	Approximate Protein (g)	Notes
Low-Fat Greek Yogurt	1/2 cup	90-100	10-14	Excellent source of probiotics.
Hard-Boiled Egg	1 large egg	78	6	Quick, easy, and provides healthy fats.
Low-Fat Cottage Cheese	1/2 cup	90-98	11-14	Can be flavored sweet or savory.
Part-Skim String Cheese	1 stick	80	7-8	Highly convenient and portable.
Canned Tuna (in water)	3 oz	99	22	Choose light or albacore in water.
Edamame (shelled)	1/2 cup	100	8	A complete plant-based protein.
Firm Tofu (cubed)	1/2 cup	94	10	Extremely versatile, absorbs flavors well.
Turkey Jerky	1 stick (approx.)	80-100	>10	Check labels for sodium and sugar content.
Pumpkin Seeds (pepitas)	1 tbsp	90	4-5	Rich in minerals like magnesium.

Conclusion: Fueling Your Body with Intentional Nutrition

Incorporating high-protein, low-calorie options into your daily diet is a simple yet effective way to support your nutrition and fitness goals. These snacks help to manage appetite, boost metabolism, and protect muscle mass, making them a cornerstone of a well-balanced eating plan. By strategically choosing nutrient-dense whole foods like Greek yogurt, eggs, edamame, and lean meats, you can fuel your body effectively and feel satisfied for longer. This intentional approach to snacking helps to create a sustainable and enjoyable path to better health, rather than relying on restrictive diets. For further reading on the science behind protein and satiety, the American Journal of Clinical Nutrition provides extensive research on the topic.

American Journal of Clinical Nutrition

Frequently Asked Questions

A single large hard-boiled egg contains approximately 6 grams of protein for just 78 calories, making it a very efficient source of protein.

A 1/2-cup serving of shelled edamame is a great plant-based option, offering around 8 grams of protein and 100 calories. It is also a complete protein source, providing all essential amino acids.

Yes, high-protein snacks can aid weight loss by promoting feelings of fullness and boosting your metabolism. This helps in managing appetite and reducing overall calorie consumption.

Not all protein bars are suitable for a low-calorie diet. It's important to read labels and choose brands that are specifically lower in sugar and calories, as many contain high amounts of added sweeteners.

Greek yogurt is strained, which removes excess liquid and results in a thicker, creamier texture with significantly more protein per serving compared to regular yogurt, making it more satisfying.

Focus on lean protein sources and control portion sizes. For example, stick to one stick of string cheese instead of a large block, or measure your nuts and seeds to keep calories in check.

Yes, low-calorie protein snacks are effective for muscle building and repair, especially when combined with resistance training. They provide the essential amino acids needed for muscle synthesis.