High-Protein Snacks
Budget-Friendly
High-protein snacking does not have to be expensive. These options deliver maximum protein per dollar.
Budget-Friendly Snack Ideas
| Snack | Protein | Calories |
|---|---|---|
| Hard-boiled eggs (2) | 12g | 140 kcal |
| Canned tuna (85g) | 20g | 90 kcal |
| Peanut butter on bread (1 slice) | 10g | 190 kcal |
| Glass of milk (250ml) | 8g | 120 kcal |
| Canned black beans (1/2 cup) | 8g | 110 kcal |
| Cottage cheese (store brand, 1/2 cup) | 14g | 90 kcal |
| Frozen edamame (1 cup, microwaved) | 17g | 190 kcal |
| Greek yoghurt (large tub, 170g serving) | 17g | 130 kcal |
Average Protein
13g
Average Calories
133
Options Listed
8
Quick Tips
- Aim for at least 10g of protein per snack to meaningfully impact satiety
- Pair protein with a small amount of healthy fat or fibre for slower digestion
- Prep snacks in advance to avoid reaching for less nutritious options
- Read labels carefully — many "protein" snacks are loaded with added sugar