# 12 High-Protein Snacks With Rough Macros > A quick reference list of twelve high-protein snacks with rough macros, so you can top up protein between meals without overthinking it. *Author: Trainera Team | Published: 2026-08-20 | Reading time: 8 min* ## Twelve High-Protein Snacks You Can Actually Grab ### Quick answer A good high-protein snack lands 15 to 25 grams of protein for a reasonable calorie cost. Greek yogurt, cottage cheese, boiled eggs, tuna, edamame, jerky and a whey shake all fit that brief and take almost no effort to prepare. ## Why Protein Snacks Help Spreading protein across the day supports muscle repair and helps you feel full, which makes overeating later less likely. Protein is the most satiating macronutrient, so a protein-forward snack tends to hold hunger better than crackers or sweets. Use these to fill the gaps between meals, not to replace them. ## The 12 Snacks and Their Rough Macros Numbers are approximate and vary by brand and portion. * Greek yogurt, 200 g plain: around 20 g protein, 120 kcal * Cottage cheese, 150 g: around 18 g protein, 130 kcal * Two boiled eggs: around 12 g protein, 140 kcal * Canned tuna, one small tin: around 20 g protein, 100 kcal * Whey protein shake in water: around 24 g protein, 120 kcal * Edamame, 150 g cooked: around 17 g protein, 190 kcal * Beef or turkey jerky, 30 g: around 15 g protein, 90 kcal * Roasted chickpeas, 100 g: around 15 g protein, 160 kcal * Tuna or chicken with a rice cake: around 18 g protein, 150 kcal * Skyr or high-protein quark, 150 g: around 17 g protein, 100 kcal * A palmful of almonds plus a string cheese: around 14 g protein, 250 kcal * Protein bar, a lower-sugar option: around 18 g protein, 200 kcal ## Snacks Under 150 Calories If you are managing intake, lean on the lighter options: plain Greek yogurt, cottage cheese, boiled eggs, a whey shake in water, canned tuna and skyr all clear 15 grams of protein while staying light on calories. ## Plant-Based Protein Snacks Edamame, roasted chickpeas, roasted soy nuts, soy yogurt and a scoop of plant protein all work well. Pair a legume with a seed or grain across the day for a complete amino acid profile. The [Academy of Nutrition and Dietetics](https://www.eatright.org) notes that varied plant proteins easily cover needs. ## Building a Snack That Keeps You Full Add fibre or a little fat to a protein base and the snack holds longer. Greek yogurt with berries, apple with a slice of cheese, or tuna on wholegrain crackers each pair protein with fibre for steadier energy. The [NHS](https://www.nhs.uk) recommends prioritising these whole-food combinations over ultra-processed snacks. ## Keep It Simple You do not need a different snack every day. Pick three or four that you enjoy and keep them stocked, so the healthy option is also the easy one when hunger hits. ## Timing Your Snacks Around Training A protein snack roughly an hour or two before training gives you something in the tank without a heavy stomach, and one after helps you hit your daily target if your next meal is far off. Around a workout, pairing protein with a quick carbohydrate, such as yogurt with fruit, is a smart combination that supports both energy and recovery. Outside of training, snacks mostly exist to keep hunger steady and stop you arriving at dinner ravenous. If you sit at a desk all day, keep a shelf-stable option in your bag, such as jerky, a protein bar or a small tin of tuna, so a busy afternoon does not turn into a vending-machine decision. ## Snacks to Approach With Care Not everything marketed as high protein is a great choice. Some protein bars and cookies carry as much sugar and as many calories as a chocolate bar, so read the label and check the protein-to-calorie ratio. Flavoured protein yogurts can hide a lot of added sugar compared with plain versions you sweeten yourself with fruit. Portion size matters too. Nuts and cheese are protein-rich but calorie-dense, so a handful is a snack while half a bag is a meal's worth of calories. None of these foods are off limits, they just reward a quick glance at the numbers. ## Quick Combinations You Can Build Beyond single foods, a few two-ingredient pairings punch above their weight for protein and staying power. These take under a minute to assemble: * Greek yogurt with a spoon of nut butter and a drizzle of honey * Apple slices with cottage cheese or a wedge of cheese * Wholegrain crackers topped with tinned mackerel or sardines * A boiled egg with a small handful of edamame * Rice cakes with cottage cheese and sliced tomato Each pairing combines protein with either fibre or a little healthy fat, which is exactly what keeps a snack satisfying rather than leaving you hungry again in twenty minutes. ## Snacks for Busy Days and Travel The snacks that fail are the ones that need a fridge you do not have or prep you never do. For busy days, lean on shelf-stable options that survive a bag or a desk drawer, such as jerky, roasted chickpeas, a protein bar, a small tin of tuna or a single-serve protein powder you mix with water. Keeping a couple of these on hand means a skipped lunch or a delayed dinner does not blow your protein target for the day. Planning for the messy days, not just the perfect ones, is what makes a nutrition routine actually stick over months. If you want your snacks counted toward a daily protein target automatically, with meals and progress in one place, [Trainera](https://trainera.fit) builds the plan around your goal. ## FAQ ### What is a good high-protein snack? Greek yogurt, cottage cheese, boiled eggs, tuna, edamame and a whey shake each deliver 15 to 25 grams of protein easily. ### How much protein should a snack have? Aim for 15 to 25 grams of protein per snack to meaningfully support your daily target and stay full. ### What are low-calorie high-protein snacks? Plain Greek yogurt, cottage cheese, boiled eggs, skyr and a whey shake in water clear 15 grams of protein under 150 calories. ### What are good plant-based protein snacks? Edamame, roasted chickpeas, roasted soy nuts, soy yogurt and plant protein powder are convenient and protein-dense. ### Are protein bars a good snack? Lower-sugar protein bars are convenient at around 18 grams of protein, but whole foods usually cost less and fill you up more. --- Source: https://trainera.fit/blogs/high-protein-snacks