You Won't Believe These 5 Snacks Pack More Protein Than Greek Yogurt—#3 Will Shock You!

If you’re on a quest for satisfying snacks that keep you full, adding more protein to your diet could be the key. Protein is a vital macronutrient necessary for numerous bodily functions, including muscle repair, digestion, and overall health. According to Kaytee Hadley, MS, a registered dietitian nutritionist and founder of Holistic Health and Wellness in Richmond, Virginia, protein-rich snacks stabilize blood sugar levels, prevent energy crashes, and promote satiety between meals. “They also provide the building blocks your body needs for muscle repair and recovery throughout the day,” she notes.

But how much protein should your snacks contain? Vanessa Rissetto, a registered dietitian and CEO of Culina Health, suggests aiming for around 10 to 15 grams of protein per snack, depending on individual dietary needs. While Greek yogurt serves as a popular go-to, there are several other snacks that pack even more protein per serving. Below are some options that can help you meet your protein requirements.

Top Protein-Packed Snacks

Beef Jerky: With a whopping 33.2 grams of protein per 100-gram serving, beef jerky is a concentrated protein source. Hadley emphasizes that, due to dehydration, jerky is rich in protein, iron, and zinc—nutrients essential for energy and immune health. However, she advises choosing varieties with minimal sugar and sodium. For a balanced snack, Rissetto recommends pairing jerky with fresh fruit or nuts.

Tuna: This seafood staple offers 23.6 grams of protein per 100-gram serving. More than just a protein source, tuna is also rich in vitamin D and selenium, which many people lack in their diets. Rissetto suggests enhancing tuna with mustard or Greek yogurt instead of mayonnaise and serving it in lettuce wraps or on whole-grain crackers.

Edamame: A great vegetarian option, edamame packs 11.9 grams of protein per 100-gram serving. Hadley keeps frozen edamame on hand for a quick snack. “Just steam it and sprinkle with sea salt, chili flakes, or everything bagel seasoning for a tasty treat,” she recommends. This snack is also loaded with fiber, folate, and heart-healthy omega-3 fatty acids.

Cottage Cheese: With 11.6 grams of protein per 100-gram serving, cottage cheese is one of the highest-protein snack foods available. Hadley points out that it’s also a great source of calcium, phosphorus, and B vitamins. As a complete protein, it contains all essential amino acids necessary for cell repair, hormone production, and immune function. Ways to enjoy cottage cheese include pairing it with fresh fruit or whole-grain crackers, or blending it into a dip with herbs. Rissetto even suggests using it as a base for buffalo chicken dip.

Watermelon Seeds: Surprising to some, roasted watermelon seeds contain 28.3 grams of protein per 100-gram serving. Hadley highlights their nutritional value, noting they’re also rich in magnesium, iron, and healthy fats. Whether enjoyed on their own, mixed into a trail mix, or sprinkled atop yogurt and salads, these seeds add a unique protein boost to any snack.

Integrating these protein-rich snacks into your diet can not only help you stay satisfied but also support your body's overall health. By making more informed choices about snack options, you can effectively manage cravings and enhance your diet with essential nutrients.