11 High-Protein, Low-Calorie Snacks That Are Perfect Grab-and-Go Options

By Dominique Michelle Astorino
POPSUGAR Photography | Sheila Gim
POPSUGAR Photography | Sheila Gim

Hungry? Grab a Sni . . . grab a snack! A high-protein, low-calorie, wholesome snack, that is! These mindful choices are easy, delicious, and ready to take on the go — and there's an option for every kind of diet.

  1. Jerky: Whether it's beef, turkey, or chicken, this lean protein snack packs a punch and won't add to your carb count for the day. Calories vary, but many jerky packs and bars come in at under 150 calories with over 10 grams of protein.
  2. Edamame: Soybeans aren't just an appetizer for a sushi dinner! A great plant-based snack with a lot of protein, they're only 150 calories per half cup and taste delicious.
  3. Pumpkin Seeds: A half cup of pumpkin seeds makes a hearty, savory snack and will bring you nearly six grams of protein in under 150 calories.
  4. Hard-Boiled Eggs: A 78-calorie hard-boiled egg brings in over six grams of protein, and it's one of the easiest snacks to prep. Just boil, chill, store in the fridge, and snack on the go.
  5. Trail Mix: Lean on a hearty balance of nuts, seeds, and dried fruit when you need a healthy snack on the road. Trail mix varies based on ingredients, but you can make your own healthy trail mix with high-protein, low-calorie ingredients to keep you full without overdoing it on calories.
  1. Hummus: You can do so many things with high-protein hummus, a creamy dip for veggies and chips. Because it's made from low-calorie chickpeas, you'll have a filling snack that won't set you back (calories vary, but a quarter cup is usually around 100 calories).
  2. Cottage Cheese: While it's delicious with a little fruit or stuffed into a cantaloupe, cottage cheese is also a great stand-alone snack that you can eat like yogurt. A half-cup serving will only run you 50 to 85 calories.
  3. Yogurt: Grab a Greek or Icelandic yogurt (fat-free if you're cutting calories) for a protein-packed, satiating snack. Try to opt for plain or vanilla, as some of the intensely flavored options can contain a lot of sugar. That said, Siggi's has some great flavored options that still have more protein than they do sugar.
  4. Nuts: A supereasy dry snack is a handful of almonds, walnuts, cashews, or macadamia nuts. Just watch your intake, as there's a decent amount of fat in certain kinds. Twenty-one raw almonds (standard serving size) will give you 145 calories and 5.4 grams protein.
  5. Nut Butter: A spoonful of PB might be all you need to curb a midafternoon craving, but it also tastes great on apples or celery. One tablespoon of peanut butter is roughly 96 calories.
  6. Canned Tuna: Load up on protein and vitamin D with packed tuna. Those three-ounce to-go packs typically have under 75 calories with over 16 grams of protein.