Protein is essential for building strong bones, muscles, and skin. It's also vital for proper organ function and helps repair cells and tissues throughout life. For those looking to build muscle or manage weight, protein plays a key role in keeping you full and energized.
How Much Protein Do You Need?
The Recommended Daily Allowance (RDA) for protein is 0.8 grams per kilogram of body weight. To find out how much protein you need, simply multiply your weight in pounds by 0.36. Keep in mind, your protein requirements may vary depending on your age, activity level, or if you're pregnant or breastfeeding.
Why Include High-Protein Snacks?
For those focused on muscle growth or recovery, eating a high-protein snack within 30 to 60 minutes of exercise helps fuel muscle repair. If weight loss or maintenance is your goal, low-calorie, high-protein snacks can help curb hunger, stabilize blood sugar, and keep you satisfied between meals.
Here are some simple and nutritious high-protein snacks:
Savory High-Protein Snacks
Chickpeas
- 7 grams of protein per 1/2 cup
- Toss with veggies for a salad, or roast with olive oil and spices for a crunchy snack.
Jerky (Lean trimmed meat cut into strips and dehydrated added with salt and spices to prevent spoilage)
- Beef jerky has 10 grams of protein per ounce, while salmon jerky packs 12 grams per ounce.
- Watch out for high sodium content.
Cheese
- 5-7 grams of protein per one-ounce cheese stick.
- A simple and convenient snack to keep hunger at bay.
Nuts
- Peanuts, almonds, and pistachios offer the highest protein, with 6-7 grams per ounce.
- Enjoy them plain, in a trail mix, or sprinkled on yogurt.
Edamame (Young Soybeans before Harvest)
- 18 grams of protein per cup, with all essential amino acids.
- Steam and season with salt or spices for a quick bite.
Tuna (Salt water fish with high amounts of nutrients)
- 25.5 grams of protein per 3-ounce serving (half a can).
- Mix with Greek yogurt instead of mayo for a protein boost.
Eggs
- 6.3 grams of protein in a large hard-boiled egg.
- Pair with a yogurt curry dip for extra flavor and protein.
Sweet High-Protein Snacks
Greek Yogurt
- 17 grams of protein per 3/4 cup.
- Make a parfait with berries, granola, and a drizzle of honey for a tasty treat.
Cottage Cheese
- 12 grams of protein per 3/4 cup.
- Sweeten with honey and fruit, or add nuts for crunch.
Chia Seeds
- 5 grams of protein per 2 tablespoons.
- Make chia pudding with milk, berries, and a touch of sweetener for a protein-packed snack.
Peanut Butter
- 7 grams of protein per 2 tablespoons.
- Spread on toast with apple slices and cinnamon for a filling snack.
Pumpkin Seeds (Pepitas)
- 8 grams of protein per ounce.
- Add to salads or soups, or roast with spices for a crunchy snack.
These simple, high-protein snacks are perfect for keeping you energized, helping with muscle repair, and ensuring you stay fuller for longer. Enjoy them on the go or as a complement to your meals!