Protein per serving
High-Protein Snacks (per Serving)
Snack options ranked by protein in a typical serving. Great for mid-morning and afternoon snacks, when protein usually falls short.
Number 1: Shredded chicken, with 31.5 g.
| # | Food | Protein per serving | kcal / 100 g | Protein / 100 g | Serving |
|---|---|---|---|---|---|
| 1 | Shredded chicken (cooked) | 31.5 g | 163 | 31.5 g | 100 g · 31.5 g P |
| 2 | Tuna canned in water (drained) | 30.6 g | 116 | 25.5 g | 120 g · 30.6 g P |
| 3 | Whey protein powder | 23.4 g | 390 | 78 g | 30 g · 23.4 g P |
| 4 | Pea protein powder | 22.5 g | 380 | 75 g | 30 g · 22.5 g P |
| 5 | Sardines canned in oil (drained) | 22.1 g | 208 | 24.6 g | 90 g · 22.1 g P |
| 6 | Edamame (cooked) | 17.9 g | 121 | 11.9 g | 150 g · 17.9 g P |
| 7 | Greek yogurt (plain, nonfat) | 17.3 g | 59 | 10.2 g | 170 g · 17.3 g P |
| 8 | Skyr (plain) | 16.5 g | 63 | 11 g | 150 g · 16.5 g P |
| 9 | Greek yogurt (plain, whole) | 15.3 g | 97 | 9 g | 170 g · 15.3 g P |
| 10 | Protein bar | 13.5 g | 360 | 30 g | 45 g · 13.5 g P |
| 11 | Cottage cheese (2% fat) | 11.6 g | 81 | 10.5 g | 110 g · 11.6 g P |
| 12 | Bagel (plain) | 10 g | 257 | 10 g | 100 g · 10 g P |
| 13 | Plain yogurt (nonfat) | 9.7 g | 56 | 5.7 g | 170 g · 9.7 g P |
| 14 | Coalho cheese (grilled) | 9.6 g | 330 | 24 g | 40 g · 9.6 g P |
| 15 | Serrano ham | 9.3 g | 241 | 31 g | 30 g · 9.3 g P |
| 16 | Smoked salmon | 9.2 g | 117 | 18.3 g | 50 g · 9.2 g P |
| 17 | Kefir (plain, low-fat) | 9.1 g | 41 | 3.8 g | 240 g · 9.1 g P |
| 18 | Pumpkin seeds | 8.5 g | 559 | 30.2 g | 28 g · 8.5 g P |
| 19 | Skim milk | 8.2 g | 34 | 3.4 g | 240 g · 8.2 g P |
| 20 | Semi-skimmed milk (2%) | 7.9 g | 50 | 3.3 g | 240 g · 7.9 g P |
How we built this list
Values per 100 g from USDA FoodData Central and the Brazilian TACO table, using cooked values for foods normally eaten cooked. Supplements, sweets and ready meals are left out unless stated. Servings are the most common household measure.
Frequently asked questions
Which snack has the most protein?
Canned tuna, shredded chicken, Greek yogurt, skyr, cottage cheese and boiled eggs are among the best per serving.
Do protein snacks help weight loss?
They help control hunger until the next meal, which makes the calorie deficit easier to keep.
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Food comparisons
Chicken breast vs Beef roundChicken breast vs Chicken thighChicken breast vs TilapiaChicken breast vs EggChicken breast vs TofuBeef round vs Lean ground beef 90/10Picanha vs Sirloin steakSalmon vs TilapiaTuna canned in water vs Sardines canned in oilEgg vs Egg whitesWhite rice vs Brown riceWhite rice vs Quinoa