High-protein snacks in between meals can really help to keep you full for longer so that you can avoid cravings for unhealthy foods.
Protein also contains amino acids, which allow your body to build lean muscle, so making sure to get enough protein throughout the day also helps you to achieve a leaner and more toned body and more weight loss!
Here we give you some ideas for how to boost your protein intake between meals while keeping to a calorie limit with the top ten high-protein snacks, all with less than around 200 calories.
1. Canned Tuna
165g / 6oz tin of tuna – 42 grams of protein, 191 calories = 1g of protein per 4.6 calories
Regarding high-protein snacks that don’t pack the calories, canned tuna really leads the way!
However, you should always try to vary your protein sources to benefit from the wide range of weight-loss-boosting nutrients and vitamins that protein-rich foods provide.
2. Skimmed Milk
1 cup (245ml / 8oz) – 8 grams of protein, 83 calories = 1g of protein per 10.4 calories
The runner-up regarding the best protein-to-calorie ratio, non-fat milk is a great high-protein snack.
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.
30 g (3 cubic inches) – 11 grams of protein, 117 calories = 1g of protein per 10.6 calories
Parmesan is a great accompaniment to Italian dishes, but it comes in at number three on our list of high-protein snacks as it’s also great on its own or with some whole grain crackers for an added fiber hit.
As well as giving you a good amount of protein, three thin slices of this tasty cheese pack in lots of calcium for strong bones and a healthy body.
4. Dry Roasted Soybeans
1/4 cup (43g) – 17 grams of protein, 194 calories = 1g of protein per 11.4 calories
Soybeans, which are also known as soy nuts, are a great option when it comes to healthy high, protein snacks as they contain other nutrients too.
Soybeans are a unique type of plant-based food because they are one of only a few types that provide a complete protein, meaning they contain all the essential amino acids your body needs for good health.
So they’re a great source of protein for any vegetarians or vegans out there. Soybeans are also rich in fiber, folate, magnesium, and potassium.
5. Unsweetened Soy Milk
1 cup (245g / 8oz) – 7 grams of protein, 80 calories = 1g of protein per 11.4 calories
If you can’t have dairy, then unsweetened soy milk scores similarly to non-fat cow’s milk for its protein content and calorie count.
However, if you suffer from PCOS or thyroid issues, then soy products can worsen these problems.
6. Hard Boiled Egg
One egg (50g) – 8 grams of protein, 78 calories = 1g of 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 contains all of the nutrients, including a host of energy-boosting B vitamins and the fat-burning nutrient choline, so a hard-boiled egg is a winner when it comes to healthy high-protein snacks.
7. Dry Roasted Peanuts
1/4 cup (37g) – 9 grams of protein, 214 calories = 1g protein per 23.8 calories
Many dieters tend to avoid nuts due to their high-calorie content, but 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 will give you a good protein boost as well as vitamins and fiber too.
1/4 cup (31g) – 7 grams of protein, 176 calories = 1g protein per 25.1 calories
Studies show that the extra time and effort taken to crack open pistachio shells means that you’ll feel as though you’ve eaten more than you have, so make sure to go for the shelled variety.
As well as their protein content, pistachios are rich in healthy fats and various vitamins and minerals, making them a super healthy high-protein snack.
1/4 cup (36g) – 8 grams 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.
10. Sunflower Seeds
1/4 cup (35g) – 7 grams of protein, 205 calories = 1g protein per 29.3 calories
These mild, nutty-tasting seeds are often considered one of the healthiest foods around and make a great high-protein snack.
Sunflower seeds also provide a wide variety of weight-loss-boosting nutrients, such as vitamin E, often lacking in our modern diets.
Losing weight is all about adopting healthy habits which help you to keep hunger at bay, and choosing healthy high-protein snacks over unhealthy snacks full of empty calories is a crucial part of this.
When you’re hungry, opting for foods containing protein will keep you feeling full for longer, so you’re less likely to crave unhealthy foods full of sugar, salt, and fat due to slumps in your blood sugar.
Plus, keeping your metabolism ticking over with a steady amount of protein is a great way to help your body build muscle if you’re working out and trying to tone your body as well as lose weight.
So, what are your favorite protein-rich snacks? Let us know by commenting below!