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Whether you’re trying to stick to bulk up, are living a busy lifestyle, or just getting hungry between lunch and dinner time, you’ve probably reached for a filling snack to keep you going. ... Read more
The post The 10 Best High-Protein Snacks to Help You Build Muscle and Stay Full appeared first on BarBend.
Whether you’re trying to stick to bulk up, are living a busy lifestyle, or just getting hungry between lunch and dinner time, you’ve probably reached for a filling snack to keep you going. Having some snack options on hand can help you stick to your goals, and high-protein snacks will help you stay satisfied — and muscular.
Choosing healthy snacks that are high in protein can also help you hit your protein intake goals. Getting enough protein is essential when you’re aiming to gain muscle, recover from workouts, strengthen your bones, and even lose body fat.
Credit: YARUNIV Studio / Shutterstock
Here are the 10 best healthy high-protein snacks so you can be prepared when the cravings hit. We’ll also outline how much protein you need for all your fitness goals and get into all the benefits of protein.
Editor’s Note: The content on BarBend is meant to be informative in nature, but it should not be taken as medical advice. When starting a new training regimen and/or diet, it is always a good idea to consult with a trusted medical professional. We are not a medical resource. The opinions and articles on this site are not intended for use as diagnosis, prevention, and/or treatment of health problems. They are not substitutes for consulting a qualified medical professional.
10 High-Protein Snacks
Hungry between meals? There are the 10 best healthy snacks made up of high-protein foods and their macronutrient info. They’re quick, nutrient-dense, and you can take them on the go.
All nutritional information comes from the FoodData Central page on the United States Department of Agriculture (USDA) website. (1)
Greek Yogurt
Yogurt has always been a popular snack for people looking for something low in calories. Greek yogurt can be an even better option because it’s high in protein and will keep you fuller for longer. It’s also a great source of calcium, and you can get a non-dairy version if you don’t eat dairy.
For extra flavor, add a handful of blueberries to get some antioxidants. You may also want to add nut butter for healthy fats or granola for a crunch. Top with chia seeds, hemp seeds, or pumpkin seeds for an extra protein boost.
Credit: moteioicu / Shutterstock
[Read More: Nutrition for Athletes — How to Eat for Muscle and Performance]
One 200-gram serving of low-fat Greek yogurt packs 20 grams of protein, 3.8 grams of fat, and 7.9 grams of carbs. Toppings will increase the calories, but they’ll help keep you satisfied.
Cottage Cheese
Cottage cheese is another dairy option high in calcium and packed with protein. It’s recently become popular on social media because it’s so versatile, and you can add it to recipes to boost the protein content. To keep it quick and simple, you can have it on its own, add some blueberries, or pair it with an apple.
A 113-gram serving of low-fat cottage cheese has 14 grams of protein, one gram of fat, and three grams of carbs.
Hard-Boiled Eggs
Hard-boiled eggs are a super easy addition to your meal prep plans, so you have them ready for a quick and satisfying snack. Eggs contain many nutrients, including B vitamins. If you only like egg whites, removing the yolk is easy enough.
One large egg contains six grams of protein, five grams of fat, and 0.5 grams of carbs. One egg on its own isn’t a huge source of protein, so you might want to have two or three for a more filling snack.
Deli Meat Roll-Up
If you’re a meat eater, deli meat makes a great quick snack. Sliced turkey breast is a healthy, high-protein choice. Grab a few slices, roll them up, and you’re good to go. You can also add in a string cheese for some extra protein. Turkey roll-ups are a low-carb option, but you can put your turkey and cheese on a whole-grain wrap to add healthy carbs.
One slice of turkey breast has six grams of protein, 0.2 grams of fat, and 0.9 grams of carbs. Three slices will get you close to 20 grams and make you feel more satisfied. Adding in a low-fat string cheese will give you an extra seven grams of protein, 5.7 grams of fat, and one gram of carbs.
Beef Jerky
Jerky is a super convenient and healthy high-protein snack. It’s made from meat that has been processed and dried. Some brands have a ton of additives, so you may want to read the label and look for one with minimal ingredients. You can also make your own. You can easily find beef, turkey, salmon, or chicken jerky in most local bodegas or grocery stores.
A one-ounce serving of beef jerky contains 9.4 grams of protein, 7.4 grams of fat, and three grams of carbs.
Edamame
Edamame beans are a form of soybeans packed with protein and other nutrients, including vitamin K and folate. They’re a type of legumes which are a good source of healthy carbs. You can make them quickly in the microwave, add some seasoning, and enjoy. Edamame is an excellent option for vegan athletes looking for a high-protein snack.
Credit: Mironov Vladimir / Shutterstock
[Read More: The 12 Best Vegan Protein Powders]
A one-cup serving of edamame yields 18 grams of protein, eight grams of fat, and 13.8 grams of carbs.
Quinoa
Quinoa is a gluten-free, whole-grain, plant-based protein. It can be part of a healthy meal, but you can also make a quick cup for a filling snack. Add a little olive oil for some healthy fats.
A one-cup serving of quinoa has 8.1 grams of protein, 3.5 grams of fat, and 39.4 grams of carbs. It also has five grams of fiber that will help keep you full.
Hummus
Hummus on its own isn’t the highest protein source, but it has other health benefits — and it’s easy to add other proteins to the mix. This popular spread is made from chickpeas, which are legumes that contain fiber and healthy fats that will fill you up.
Add string cheese to your snack for some extra protein on the side, or spread some hummus on your turkey roll-up. You can dip veggies in hummus to get some more nutrients as well.
A 100-gram serving of hummus contains 7.3 grams of protein, 17 grams of fat, and 15 grams of carbs. It also has 5.4 grams of fiber.
Homemade Trail Mix
Make your own trail mix for a delicious protein-rich snack to take on the go. You can choose ingredients with the highest protein content, like almonds, pistachios, cashews, and pumpkin seeds. Almonds also contain antioxidants, pistachios are high in essential amino acids, and pumpkin seeds contain fiber. They all have healthy fat as well.
[Read More: The Best Foods for Energy Before, During, and After Your Workouts]
You can also add dark chocolate or chocolate chips to your trail-mix for more antioxidants.
You probably won’t add a whole serving of each ingredient if you’re mixing a few of them, but here’s how they all break down:
Dietitians recommend reaching your protein intake goals through whole foods before adding supplements. But making a protein shake with high-quality protein powder is a convenient way to whip up a satisfying snack. The protein content makes it one of the most protein-rich snacks you can have.
You can keep it simple and mix it with water if you don’t want any added sugar. You can also use plant-based milk instead, add some peanut butter or almond butter for healthy fats, and throw in some blueberries or a banana for extra texture and nutrients.
https://youtube.com/watch?v=guLY_HyLPK0Video can’t be loaded because JavaScript is disabled: When Is the Best Time to Drink a Protein Shake? (https://youtube.com/watch?v=guLY_HyLPK0)
[Read More: The Complete Guide to Pre-Workout Supplements]
Whey protein is a high-quality source of protein and is one of the best options for people who consume dairy. A one-scoop serving of whey protein packs 25 grams of protein, 0.5 grams of fat, and two grams of carbs.
Soy protein is a plant-based protein powder with similar benefits to whey if you don’t do dairy. One scoop typically yields 25 grams of protein, 2.5 grams of fat, and 13 grams of carbs.
How Much Protein Do You Need?
High-protein snacks can help fill the gaps in your day, but how much protein should you aim for? The Food and Drug Administration (FDA) states that adults need 50 grams of protein per day, but that’s the minimum requirement for bodily functions. (2)
If you’re active, you’ll probably need more than that. Your individual needs may vary based on your body, goals, and activity level. If you’ve heard one gram of protein per kilogram of body weight or one gram of protein per pound of body weight, and you’re confused by all those numbers, you’re not alone. Let’s break it down.
Start with BarBend’s protein intake calculator to get your customized recommendation.
Protein Intake Calculator
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Weight
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Goal
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Maintenance
Muscle Gains
Activity Level
Sedentary: little or no exercise
Exercise 1-3 times/week
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Intense exercise 6-7 times/week
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Total Calories: 1699 Per Day
Daily protein intake recommendation:
Recommended
Protein
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Exercise: 15-30 minutes of elevated heart rate activity.
Intense exercise: 45-120 minutes of elevated heart rate activity.
Very intense exercise: 2+ hours of elevated heart rate activity.
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The post The 10 Best High-Protein Snacks to Help You Build Muscle and Stay Full appeared first on BarBend.
Whether you’re trying to stick to bulk up, are living a busy lifestyle, or just getting hungry between lunch and dinner time, you’ve probably reached for a filling snack to keep you going. Having some snack options on hand can help you stick to your goals, and high-protein snacks will help you stay satisfied — and muscular.
Choosing healthy snacks that are high in protein can also help you hit your protein intake goals. Getting enough protein is essential when you’re aiming to gain muscle, recover from workouts, strengthen your bones, and even lose body fat.
Credit: YARUNIV Studio / ShutterstockHere are the 10 best healthy high-protein snacks so you can be prepared when the cravings hit. We’ll also outline how much protein you need for all your fitness goals and get into all the benefits of protein.
Editor’s Note: The content on BarBend is meant to be informative in nature, but it should not be taken as medical advice. When starting a new training regimen and/or diet, it is always a good idea to consult with a trusted medical professional. We are not a medical resource. The opinions and articles on this site are not intended for use as diagnosis, prevention, and/or treatment of health problems. They are not substitutes for consulting a qualified medical professional.
- 10 High-Protein Snacks
- How Much Protein Do You Need?
- The Benefits of Protein
- Frequently Asked Questions
10 High-Protein Snacks
Hungry between meals? There are the 10 best healthy snacks made up of high-protein foods and their macronutrient info. They’re quick, nutrient-dense, and you can take them on the go.
All nutritional information comes from the FoodData Central page on the United States Department of Agriculture (USDA) website. (1)
- Greek Yogurt
- Cottage Cheese
- Hard-Boiled Eggs
- Deli Meat Roll-Up
- Beef Jerky
- Edamame
- Quinoa
- Hummus
- Homemade Trail Mix
- Protein Shake
Greek Yogurt
Yogurt has always been a popular snack for people looking for something low in calories. Greek yogurt can be an even better option because it’s high in protein and will keep you fuller for longer. It’s also a great source of calcium, and you can get a non-dairy version if you don’t eat dairy.
For extra flavor, add a handful of blueberries to get some antioxidants. You may also want to add nut butter for healthy fats or granola for a crunch. Top with chia seeds, hemp seeds, or pumpkin seeds for an extra protein boost.
Credit: moteioicu / Shutterstock[Read More: Nutrition for Athletes — How to Eat for Muscle and Performance]
One 200-gram serving of low-fat Greek yogurt packs 20 grams of protein, 3.8 grams of fat, and 7.9 grams of carbs. Toppings will increase the calories, but they’ll help keep you satisfied.
Cottage Cheese
Cottage cheese is another dairy option high in calcium and packed with protein. It’s recently become popular on social media because it’s so versatile, and you can add it to recipes to boost the protein content. To keep it quick and simple, you can have it on its own, add some blueberries, or pair it with an apple.
A 113-gram serving of low-fat cottage cheese has 14 grams of protein, one gram of fat, and three grams of carbs.
Hard-Boiled Eggs
Hard-boiled eggs are a super easy addition to your meal prep plans, so you have them ready for a quick and satisfying snack. Eggs contain many nutrients, including B vitamins. If you only like egg whites, removing the yolk is easy enough.
One large egg contains six grams of protein, five grams of fat, and 0.5 grams of carbs. One egg on its own isn’t a huge source of protein, so you might want to have two or three for a more filling snack.
Deli Meat Roll-Up
If you’re a meat eater, deli meat makes a great quick snack. Sliced turkey breast is a healthy, high-protein choice. Grab a few slices, roll them up, and you’re good to go. You can also add in a string cheese for some extra protein. Turkey roll-ups are a low-carb option, but you can put your turkey and cheese on a whole-grain wrap to add healthy carbs.
One slice of turkey breast has six grams of protein, 0.2 grams of fat, and 0.9 grams of carbs. Three slices will get you close to 20 grams and make you feel more satisfied. Adding in a low-fat string cheese will give you an extra seven grams of protein, 5.7 grams of fat, and one gram of carbs.
Beef Jerky
Jerky is a super convenient and healthy high-protein snack. It’s made from meat that has been processed and dried. Some brands have a ton of additives, so you may want to read the label and look for one with minimal ingredients. You can also make your own. You can easily find beef, turkey, salmon, or chicken jerky in most local bodegas or grocery stores.
A one-ounce serving of beef jerky contains 9.4 grams of protein, 7.4 grams of fat, and three grams of carbs.
Edamame
Edamame beans are a form of soybeans packed with protein and other nutrients, including vitamin K and folate. They’re a type of legumes which are a good source of healthy carbs. You can make them quickly in the microwave, add some seasoning, and enjoy. Edamame is an excellent option for vegan athletes looking for a high-protein snack.
Credit: Mironov Vladimir / Shutterstock[Read More: The 12 Best Vegan Protein Powders]
A one-cup serving of edamame yields 18 grams of protein, eight grams of fat, and 13.8 grams of carbs.
Quinoa
Quinoa is a gluten-free, whole-grain, plant-based protein. It can be part of a healthy meal, but you can also make a quick cup for a filling snack. Add a little olive oil for some healthy fats.
A one-cup serving of quinoa has 8.1 grams of protein, 3.5 grams of fat, and 39.4 grams of carbs. It also has five grams of fiber that will help keep you full.
Hummus
Hummus on its own isn’t the highest protein source, but it has other health benefits — and it’s easy to add other proteins to the mix. This popular spread is made from chickpeas, which are legumes that contain fiber and healthy fats that will fill you up.
Add string cheese to your snack for some extra protein on the side, or spread some hummus on your turkey roll-up. You can dip veggies in hummus to get some more nutrients as well.
A 100-gram serving of hummus contains 7.3 grams of protein, 17 grams of fat, and 15 grams of carbs. It also has 5.4 grams of fiber.
Homemade Trail Mix
Make your own trail mix for a delicious protein-rich snack to take on the go. You can choose ingredients with the highest protein content, like almonds, pistachios, cashews, and pumpkin seeds. Almonds also contain antioxidants, pistachios are high in essential amino acids, and pumpkin seeds contain fiber. They all have healthy fat as well.
[Read More: The Best Foods for Energy Before, During, and After Your Workouts]
You can also add dark chocolate or chocolate chips to your trail-mix for more antioxidants.
You probably won’t add a whole serving of each ingredient if you’re mixing a few of them, but here’s how they all break down:
- A 28-gram serving of almonds contains six grams of protein, 14 grams of fat, and 6.1 grams of carbs.
- A 30-gram serving of pistachios yields six grams of protein, 13 grams of fat, and 9 grams of carbs.
- A 28-gram serving of cashews has 4.3 grams of protein, 13 grams of fat, and 9.2 grams of carbs.
- A 28-gram serving of pumpkin seeds has 5.27 grams of protein, 5.5 grams of fat, 15.3 grams of carbs, and 5.2 grams of fiber.
Dietitians recommend reaching your protein intake goals through whole foods before adding supplements. But making a protein shake with high-quality protein powder is a convenient way to whip up a satisfying snack. The protein content makes it one of the most protein-rich snacks you can have.
You can keep it simple and mix it with water if you don’t want any added sugar. You can also use plant-based milk instead, add some peanut butter or almond butter for healthy fats, and throw in some blueberries or a banana for extra texture and nutrients.
https://youtube.com/watch?v=guLY_HyLPK0Video can’t be loaded because JavaScript is disabled: When Is the Best Time to Drink a Protein Shake? (https://youtube.com/watch?v=guLY_HyLPK0)
[Read More: The Complete Guide to Pre-Workout Supplements]
Whey protein is a high-quality source of protein and is one of the best options for people who consume dairy. A one-scoop serving of whey protein packs 25 grams of protein, 0.5 grams of fat, and two grams of carbs.
Soy protein is a plant-based protein powder with similar benefits to whey if you don’t do dairy. One scoop typically yields 25 grams of protein, 2.5 grams of fat, and 13 grams of carbs.
How Much Protein Do You Need?
High-protein snacks can help fill the gaps in your day, but how much protein should you aim for? The Food and Drug Administration (FDA) states that adults need 50 grams of protein per day, but that’s the minimum requirement for bodily functions. (2)
If you’re active, you’ll probably need more than that. Your individual needs may vary based on your body, goals, and activity level. If you’ve heard one gram of protein per kilogram of body weight or one gram of protein per pound of body weight, and you’re confused by all those numbers, you’re not alone. Let’s break it down.
Start with BarBend’s protein intake calculator to get your customized recommendation.
Protein Intake Calculator
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Weight
Pounds
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Goal
Fat Loss
Maintenance
Muscle Gains
Activity Level
Sedentary: little or no exercise
Exercise 1-3 times/week
Exercise 4-5 times/week
Daily exercise or intense exercise 3-4 times/week
Intense exercise 6-7 times/week
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Total Calories: 1699 Per Day
Daily protein intake recommendation:
Recommended
Protein
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Exercise: 15-30 minutes of elevated heart rate activity.
Intense exercise: 45-120 minutes of elevated heart rate activity.
Very intense exercise: 2+ hours of elevated heart rate activity.
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font-size: 2rem;
margin-top: 10px;
text-transform: uppercase;
}
.macros-slider-calculator .calc-row {
margin-bottom: 5px;
}
.macros-slider-calculator .calc-row-half {
display: inline-block;
vertical-align: top;
width: 49.5%;
}
.macros-slider-calculator .float-right {
float: right;
}
div#bb_cal_ui .macros-slider-calculator input.calc-textbox {
box-sizing: border-box;
height: auto;
line-height: inherit;
padding: 12px;
width: 100%;
}
div#bb_cal_ui .macros-slider-calculator input.calc-textbox-half {
box-sizing: border-box;
height: auto;
line-height: inherit;
padding: 12px;
width: 49.5%;
}
.macros-slider-calculator .calc-dropdown {
height: 46px;
vertical-align: top;
width: 100%;
border-radius: 3px;
font-size: 16px;
}
.macros-slider-calculator .calc-answer {
display: none;
}
.protein_in__calculator .calc-container{
margin: 0px;
}
.protein_in__calculator{
margin: 15px;
}
.protein_in__calculator .calc-subheader, .calc-subheader {
display: block;
margin: 25px 2px 8px 2px;
font-weight: 600;
}
.protein_in__calculator .calc-row {
margin-bottom: 5px;
}
div#bb_cal_ui .protein_in__calculator input.calc-textbox {
box-sizing: border-box;
height: auto;
line-height: inherit;
padding: 4px 15px;
width: 100%;
background:#fff;
color:#000;
font-size: 17px;
}
div#bb_cal_ui .protein_in__calculator input.calc-textbox-half, div#bb_cal_ui input.calc-textbox-half {
box-sizing: border-box;
height: auto;
line-height: inherit;
padding: 4px 15px;
width: 48.5%;
font-weight: 500;
background:#fff;
color:#000;
font-size:17px;
}
.protein_in__calculator .calc-float-right {
float: right;
}
.protein_in__calculator .calc-row input[type=radio] {
display: none;
}
.protein_in__calculator .calc-row input[type=radio] + label span {
background: url('/images/bgsprite.png') no-repeat -75px -1250px;
cursor: pointer;
display: inline-block;
height: 23px;
margin: 2px 5px 5px 6px;
vertical-align: middle;
width: 21px;
}
.protein_in__calculator .calc-row input[type=radio]:checked + label span {
background: url('/images/bgsprite.png') no-repeat -50px -1250px;
}
.protein_in__calculator .calc-row input[type=radio]:checked + label {
background-color: #8cc53f;
}
.protein_in__calculator .calc-label, .calc-label {
border: solid 1px #cccccc;
cursor: pointer;
display: inline-block;
font-size: 14px;
font-weight: 600;
width: 100%;
padding: 6.5px 15px;
}
.protein_in__calculator .calc-label-small, .calc-label-small {
border: solid 1px #e1e1e1;
cursor: pointer;
display: inline-block;
font-size: 14px;
font-weight: 600;
padding: 6.5px 15px;
width: 48.5%;
}
.protein_in__calculator .calc-label:hover {
background-color: #f4f4f4;
}
.protein_in__calculator .calc-answer {
display: none;
}
#cal_result {
padding: 25px 0px;
}
#keto_cal_form, #cal_result {
margin: 0 auto;
}
.keto_cal_form_block .keto_cal_form_row, #cal_result .keto_cal_form_row {
margin-bottom: 45px;
}
#cal_result .result-body {
...
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