5 Snacks With More Protein Than Greek Yogurt, According to Dietitians

If you struggle with finding snacks that keep you satisfied, then you may need to include more protein in your choices. Mini lesson: Protein is one of the macronutrients that your body needs in large amounts. Protein supplies amino acids that your body needs, for example, to repair muscle tissue, digest food, and perform many other bodily functions. In addition to keeping things running as they should, protein is also satiating, meaning it can keep you full for longer. And including the macronutrient in your snacks is one of the best ways to ensure you’re getting enough of it. “Protein-rich snacks help stabilize blood sugar, prevent energy crashes, and keep you satisfied between meals,” explains Kaytee Hadley, MS, registered dietitian nutritionist (RDN), IFMCP, functional medicine dietitian, and founder of Holistic Health and Wellness in Richmond, Virginia. “They also provide the building blocks your body needs for muscle repair and recovery throughout the day.”

So how much protein should your snacks contain? “A good rule of thumb for protein in a snack is around 10 to 15 grams, depending on the individual’s needs,” advises Vanessa Rissetto, registered dietitian and CEO and founder of virtual nutrition care platform, Culina Health.

Greek yogurt is a convenient fallback, as a 100-gram serving contains approximately 10 grams of protein, according to the USDA. But there are snacks—beyond Greek yogurt—that contain a significant amount of protein, too. As portion sizes differ, below are snacks that contain more protein than Greek yogurt gram for gram. 

Beef Jerky

Protein content: 33.2 grams of protein per 100-gram serving

For a significant amount of protein, consider jerky if you eat meat. “Because the water has been removed through dehydration, beef jerky is a concentrated source of protein, iron, and zinc, which are nutrients important for energy and immune health,” Hadley says. She recommends looking for jerky that has minimal sugar and sodium. Both dietitians suggest eating jerky with other foods for a more complete option. “Pair jerky with a piece of fruit or nuts, charcuterie style, for a more balanced snack,” Rissetto says. 

Tuna

Protein content: 23.6 grams per 100-gram serving

Tuna is packed with nutrients—not just protein! “Tuna is one of the best dietary sources of vitamin D and selenium—nutrients many people fall short on,” Hadley says. It is also a good source of omega-3 fatty acids (important for heart and brain health!). Rissetto suggests mixing it with mustard or Greek yogurt instead of mayo and adding to lettuce wraps or whole-grain crackers. 

Edamame

Protein content: 11.9 grams per 100-gram serving

This is a staple for Hadley. “I always keep a bag of frozen edamame in the freezer so I can quickly steam it and have a snack ready in minutes,” she says. “Sprinkle with sea salt, chili flakes, or everything bagel seasoning for a quick, flavorful snack.” In addition to protein, edamame contains fiber, folate, and heart-healthy omega-3 fatty acids, Hadley says. 

Cottage Cheese

Protein content: 11.6 grams per 100-gram serving

Cottage cheese is one of the highest-protein snack foods, according to Hadley. It is a great source of calcium, phosphorus, and B vitamins, she says. Additionally, cottage cheese is a complete protein source. “It contains all of the essential amino acids that your body needs to support cell and tissue repair, hormone production, and immune function,” Rissetto explains. And there are so many ways to enjoy cottage cheese as a snack. Hadley likes to pair with fresh fruit, spoon it onto whole-grain crackers, and use it to make a dip by blending in some herbs. If you eat meat, Rissetto recommends using it as your base for a buffalo chicken dip, which you can spoon onto crackers. 

Watermelon seeds

Protein content: 28.3 grams of protein per 100-gram serving

“Roasted watermelon seeds may sound obscure, but they are surprisingly high in protein and a good source of magnesium, iron, and healthy fats,” Hadley says. Roast them and enjoy on their own, make your own trail mix, or throw them on top of yogurt and salads, Hadley suggests.