Looking for a nutritious snack? Find scrumptious high-protein, low-calorie snacks that satiate your desires and help you reach your fitness goals.
High-protein, low-calorie snacks can often derail our efforts to eat healthy and lose weight. However, choosing the right snacks can aid in weight loss by keeping you full and satisfied between meals. High-protein, low-calorie snacks are a great option for those looking to curb hunger while sticking to their calorie goals.
Benefits of high-protein, low-calorie snacks
Weight management: By supplying satiety with fewer calories and assisting in the regulation of total caloric intake, high-protein, low-calorie snacks can help with weight loss or maintenance.
Muscle Preservation: Since protein is necessary for both muscle growth and maintenance, high-protein snacks are the best way to maintain lean muscle mass, particularly while cutting calories or losing weight.
Better Metabolism: Foods high in protein cause your body to expend more calories during digestion, which may increase your body’s total metabolic rate. This is because protein has a greater thermic effect than fats or carbs.
Enhanced Satiety: Eating protein makes you feel full and content for longer, which lowers the chance that you’ll overeat or indulge in unhealthy snacks in between meals.
Blood Sugar Control: High-protein, low-calorie snacks can help stabilize blood sugar levels, which can help lessen cravings and the chance of energy dumps that are frequently linked to high-sugar snacks.
Nutrient Density: A lot of low-calorie, high-protein snacks are packed with vital nutrients including vitamins, minerals, and antioxidants that support general health and wellbeing.
Portable & Convenient: Low-calorie, high-protein snacks are available in a variety of handy formats that make them simple to transport and consume while on the go, encouraging a balanced diet even in busy lives.
Muscle Repair and Recovery: High-protein snacks are a great option for recharging your muscles after a workout since they can help with muscle repair and recovery.
Best High-Protein, Low-Carb Snacks
1. Pistachios
Pistachios are a great option for a nutritious snack because they are tasty and provide a potent dose of protein with few calories. Their protein and carbohydrate contents per 1 ounce (28 grams) serving are broken down as follows:
| Nutrient | Amount per Serving |
|---|---|
| Protein | 6 grams |
| Carbohydrates | 8 grams |
With six grams per serving, pistachios have a comparatively high protein content when compared to other nuts. They are a healthy snack option that can help keep you full in between meals without raising blood sugar levels because they also include 8 grams of carbohydrates.
2. Eggland’s Best Hard-Cooked Peeled Eggs
- High-Protein: Eggs are renowned for being a complete protein source, containing all nine essential amino acids necessary for the body’s functions.
- Low-Calorie: Compared to many other snack options, hard-cooked eggs are relatively low in calories, making them a satisfying yet health-conscious choice.
- Convenient: Being pre-cooked and peeled, Eggland’s Best Hard-Cooked Peeled Eggs offer ultimate convenience for on-the-go snacking or quick meal prep.
- Nutrient-rich: In addition to protein, eggs contain various vitamins and minerals, including vitamin D, vitamin B12, and selenium, contributing to overall health and well-being.
Nutritional Content:
| Nutrient | Amount per egg (50g) |
|---|---|
| Protein | ~6 grams |
| Carbohydrate | ~0.6 grams |
| Fat | ~5 grams |
| Calories | ~70 calories |
3. BelGioioso Fresh Mozzarella Snacking Cheese
- High-Quality Cheese: BelGioioso is renowned for its commitment to quality, using only the freshest and finest ingredients to produce its cheeses.
- Freshness: As the name suggests, this mozzarella cheese is fresh, offering a creamy texture and delicate flavor that’s hard to resist.
- Convenient Packaging: The snacking cheese comes in convenient single-serve portions, making it easy to enjoy on the go or for portion-controlled snacking.
- Versatility: While perfect for snacking on its own, this fresh mozzarella can also be sliced and added to salads, sandwiches, or paired with fruits and nuts for a more substantial snack or light meal.
Nutritional Content:
| Nutrient | Amount per serving (28g) |
|---|---|
| Protein | ~7 grams |
| Carbohydrate | ~0 grams |
| Fat | ~5 grams |
| Calories | ~80 calories |
4. Hippeas Chickpea Puffs, Vegan White Cheddar
- Chickpea Base: These puffs are made primarily from chickpea flour, which not only provides a light and crispy texture but also adds a boost of plant-based protein and fiber.
- Vegan White Cheddar Flavor: Despite being completely vegan, these puffs offer a cheesy and savory taste reminiscent of traditional white cheddar cheese puffs, making them a flavorful and guilt-free snack option.
- Certified Organic: Hippeas Chickpea Puffs are certified organic, meaning they’re made with ingredients grown without synthetic pesticides or fertilizers, offering a more wholesome snack choice.
- Non-GMO: They are also non-GMO, ensuring that no genetically modified ingredients are used in their production.
- Convenient Packaging: Available in convenient single-serve bags, these puffs are perfect for on-the-go snacking or as a quick treat anytime, anywhere.
Nutritional Content:
| Nutrient | Amount per serving (1 oz / 28g) |
|---|---|
| Protein | ~3 grams |
| Carbohydrate | ~16 grams |
| Fiber | ~3 grams |
| Fat | ~5 grams |
| Calories | ~130 calories |
5. Cottage Cheese
- Fresh Cheese: Cottage cheese is a type of fresh cheese made from the curds of pasteurized cow’s milk. It’s a soft, creamy cheese with a slightly grainy texture due to the curds.
- Protein-Rich: Cottage cheese is known for being a rich source of protein, making it a popular choice among those looking to increase their protein intake. It typically contains about 12-14 grams of protein per half-cup serving, depending on the variety and brand.
- Nutrient-Dense: In addition to protein, cottage cheese is also a good source of calcium, phosphorus, selenium, and other essential nutrients. It’s often considered a nutritious addition to a balanced diet.
- Varieties: Cottage cheese comes in various forms, including low-fat, reduced-fat, and full-fat options. Some brands also offer flavored varieties, such as pineapple, strawberry, or chive and onion, which can add variety to your snacking or meal options.
- Versatility: Cottage cheese can be enjoyed on its own, mixed with fruit or honey for a sweet snack, or combined with vegetables and herbs for a savory dish. It’s also commonly used as a topping for salads, baked potatoes, or toast.
Nutritional Content:
| Nutrient | Amount per half-cup serving (113g) |
|---|---|
| Protein | ~12-14 grams |
| Carbohydrate | ~3-6 grams |
| Fat | ~1-7 grams |
| Calories | ~80-120 calories |
6. The New Primal Meat Sticks
- High-Quality Ingredients: The New Primal prides itself on using high-quality, minimally processed ingredients in its meat sticks. They’re made with responsibly sourced meats, such as grass-fed beef or free-range turkey, and are free from added hormones and antibiotics.
- Variety: The New Primal offers a variety of flavors to suit different preferences, including classic beef, spicy beef, turkey, and pork. Each flavor is crafted with a unique blend of spices and seasonings to create a delicious and satisfying snack experience.
- Portable and Convenient: Meat sticks are individually wrapped, making them perfect for on-the-go snacking, whether you’re hiking, traveling, or simply need a quick energy boost during a busy day.
- Protein-Rich: These meat sticks are a rich source of protein, with each stick typically containing around 6-9 grams of protein, depending on the flavor and variety.
- Paleo and Keto-Friendly: The New Primal Meat Sticks are paleo-friendly and keto-friendly, meaning they’re suitable for individuals following these dietary lifestyles. They’re low in carbohydrates and free from gluten, soy, and other common allergens.
Nutritional Content:
| Nutrient | Amount per stick (1 oz / 28g) |
|---|---|
| Protein | ~6 grams |
| Carbohydrate | ~1 gram |
| Fat | ~5 grams |
| Calories | ~80 calories |
7. Frozen Edamame
- Nutrient-Rich: Edamame is packed with nutrients, including protein, fiber, vitamins, and minerals. It’s particularly rich in protein, making it a valuable addition to vegetarian and vegan diets.
- Convenient: Frozen edamame is typically pre-shelled and ready to eat, making it a convenient option for quick and easy meal preparation or snacking.
- Versatile: Frozen edamame can be incorporated into a variety of dishes, including salads, stir-fries, soups, and grain bowls. It can also be enjoyed on its own as a simple and nutritious snack.
- Plant-Based Protein: Edamame is an excellent source of plant-based protein, containing all nine essential amino acids needed for optimal health. This makes it a valuable protein source for individuals following vegetarian or vegan diets, as well as those looking to reduce their meat consumption.
- Fiber: In addition to protein, edamame is also high in dietary fiber, which can support digestive health, help regulate blood sugar levels, and promote feelings of fullness and satiety.
Nutritional Content:
The nutritional content of frozen edamame can vary slightly depending on the brand and how it’s prepared, but here’s a general overview of its nutrient profile:
| Nutrient | Amount per 1 cup (155g) |
|---|---|
| Protein | ~17 grams |
| Carbohydrate | ~14 grams |
| Fiber | ~8 grams |
| Fat | ~8 grams |
| Calories | ~190 calories |
8. Sargento Sweet Balanced Breaks
- Balance of Flavors: These snack packs are designed to provide a balanced combination of sweet and savory flavors, making them a satisfying option for any time of day.
- Wholesome Ingredients: Sargento Sweet Balanced Breaks typically include a mix of ingredients such as cheese, nuts, dried fruit, and sweet treats like chocolate or yogurt-covered pieces.
- Convenient Packaging: Each snack pack is portion-controlled and individually packaged, making them perfect for on-the-go snacking, lunchboxes, or as a quick pick-me-up during busy days.
- Variety of Options: Sargento offers a range of flavor combinations to suit different tastes and preferences. Some popular options include combinations like cheese, nuts, dried cranberries, and dark chocolate, or cheese, pretzels, dried fruit, and chocolate-covered nuts.
- Nutrient-Rich: These snack packs provide a mix of protein, carbohydrates, and fats, along with vitamins, minerals, and antioxidants from the various ingredients.
Nutritional Content:
| Nutrient | Amount per serving (1 pack) |
|---|---|
| Protein | ~7-8 grams |
| Carbohydrate | ~15-20 grams |
| Fat | ~10-15 grams |
| Calories | ~200-250 calories |
9. Siggi’s Vanilla and Strawberry Lower-Sugar Yogurt
- Lower in Added Sugar: Siggi’s lower-sugar yogurts are made with less added sugar compared to many other yogurt brands, making them a suitable option for individuals looking to reduce their sugar intake.
- High-Quality Ingredients: Siggi prides itself on using simple, high-quality ingredients in its products. Their yogurts are typically made with milk from grass-fed cows and contain no artificial sweeteners, flavors, or preservatives.
- Thick and Creamy Texture: Siggi’s yogurts are known for their thick and creamy texture, achieved through a traditional straining process that removes excess whey. This results in a yogurt that’s rich in protein and satisfyingly thick.
- Natural Flavors: The vanilla and strawberry flavors are typically derived from natural sources, providing a delicious and authentic taste without the need for excessive added sugars.
- Probiotics: Like many yogurts, Siggi’s lower-sugar varieties often contain live and active cultures, which can support digestive health and promote a healthy gut microbiome.
Nutritional Content:
| Nutrient | Amount per serving (5.3 oz / 150g) |
|---|---|
| Protein | ~15 grams |
| Carbohydrate | ~9 grams |
| Sugar | ~8 grams |
| Fat | ~3.5 grams |
| Calories | ~110 calories |
10. Perfect Bar
- Refrigerated: Perfect Bars are unique in that they are refrigerated, which helps maintain their freshness and preserves the integrity of their ingredients.
- Wholesome Ingredients: Perfect Bars are made with a blend of high-quality ingredients such as nut butter, honey, whole food protein sources like milk or egg protein, and various nuts and seeds. They typically contain no artificial preservatives, flavors, or sweeteners.
- Nutrient-Dense: These bars are nutrient-dense, providing a balance of protein, healthy fats, and carbohydrates, along with vitamins, minerals, and antioxidants from their whole food ingredients.
- Variety of Flavors: Perfect Bars come in a variety of flavors to suit different preferences, including peanut butter, almond butter, coconut peanut butter, and more. Some flavors also incorporate additional ingredients like dark chocolate chips or dried fruit for added texture and flavor.
- Convenient: While they require refrigeration, Perfect Bars are convenient for on-the-go snacking, pre- or post-workout fuel, or as a quick breakfast option.
Nutritional Content:
| Nutrient | Amount per bar (2.2 oz / 62g) |
|---|---|
| Protein | ~15 grams |
| Carbohydrate | ~25 grams |
| Fiber | ~2-3 grams |
| Fat | ~15 grams |
| Calories | ~300 calories |
What food has high protein but low calories?
| Food | Protein Content (per 100g) | Calories (per 100g) |
|---|---|---|
| Chicken Breast | ~31 grams | ~165 calories |
| Turkey Breast | ~29 grams | ~135 calories |
| Tuna (canned in water) | ~26 grams | ~116 calories |
| Cottage Cheese (low-fat) | ~11 grams | ~72 calories |
| Greek Yogurt (non-fat) | ~10 grams | ~59 calories |
| Lentils | ~9 grams | ~116 calories |
| Edamame | ~11 grams | ~122 calories |
| Quinoa | ~4 grams | ~120 calories |
| Shrimp | ~24 grams | ~99 calories |
| Egg Whites | ~11 grams | ~52 calories |
These foods are excellent options for individuals looking to increase their protein intake while managing their calorie consumption.
FAQs
Can I eat high-protein and low calories?
For weight loss, a low-calorie, high-protein diet is advised by several specialists. Lean protein, fruits, vegetables, and whole grains make up the majority of a diet that is regarded as a sensible, well-balanced approach to reducing weight.
Is it OK to eat protein snacks every day?
Although you can enjoy protein bars daily, it is not advisable to use them as your main source of protein or as a substitute for meals. Read nutrition labels carefully because many protein bars have low-nutrient ingredients like added sweets and saturated fats.
How to get 40g of protein per meal?
“A four-ounce portion of chicken, two eggs with whole-grain toast, or tofu with quinoa can easily provide you with this amount,” says Jones. A few more excellent protein sources are seafood, beef, eggs, Greek yogurt, beans, lentils, almonds, and seeds.
Does high-protein low-carb burn fat?
Foods high in carbohydrates are also less filling, which encourages overindulgence and, eventually, weight gain. A diet strong in protein and low in carbs allows the body to burn fat that has been stored as energy. Moreover, protein helps you feel fuller for longer while consuming fewer calories, which aids in weight loss.
References
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4258944/ (Benefits of high-protein, low-calorie snacks)
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6566799 (Benefits of high-protein, low-calorie snacks)
- https://pubmed.ncbi.nlm.nih.gov/14522731/ (Benefits of high-protein, low-calorie snacks)
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7909540/ (Benefits of high-protein, low-calorie snacks)
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5015032/
