The Top 10 High Protein Snacks

The Top 10 High Protein Snacks

Despite many popular diets promoting protein as the ultimate food source for weight loss, many of us still aren’t getting enough in our diets. In order to optimize your weight loss results, protein is especially important as it takes a more time and energy for the body to process, filling you up and helping to maintain constant blood sugar levels while your body is doing this work. Protein also contains amino acids which allow your body to build lean muscle. So, protein means fewer cravings, less mindless snacking, a leaner body, and more weight loss! But what protein-rich foods should you be eating to maximize weight loss with Phen Caps? Here we run down the top ten snacks with the best protein to calorie ratio, all with less than around 200 calories.

1. Canned Tuna

165g / 6oz tin of tuna

42g of protein

191 calories

1g protein per 4.6 calories

Although there is some debate over the amount of protein a person needs to consume per day, the current recommended daily intake (RDI) is 46 grams for women aged 19-70, and 56 grams for men aged 19-70. That means that a can of tuna is almost your daily target of protein in one go! However, you shouldn’t just eat a tin of tuna a day and think that’s enough; varying your sources of protein means that you benefit from other weight-loss-boosting nutrients and vitamins that healthy protein-rich foods can provide.

2. Dry Roasted Soy Beans

1/4 cup (43g)

17g of protein

194 calories

1g protein per 11.4 calories

Soy beans, which are also known as soy nuts, are a great source of protein and provide lots of other nutrients too. Soy beans are a unique type of vegetable because they are one of only a few types which provide a complete protein, meaning they contain all the essential amino acids your body needs for good health – so they’re a great source of protein for any vegetarians or vegans out there. Soy beans are also rich in fiber, folate, magnesium, and potassium.

3. 3 Slices of Parmesan

30 g (3 cubic inches)

11g of protein

117 calories

1g protein per 10.6 calories

As well as giving you a good amount of protein, this tasty cheese packs in lots of calcium for strong bones and a healthy body. Parmesan is a great accompaniment to Italian dishes but can make a tasty snack on its own or with some whole grain crackers for an added fiber hit.

4. Dry Roasted Peanuts

1/4 cup (37g)

9g of protein

214 calories

1g protein per 23.8 calories

Nuts, and especially peanuts are considered to be a ‘bad’ food to consume if you’re trying to lose weight due to their fat content. However, nuts are full of the healthy fats which are essential for good health and actually help weight loss. To avoid eating too many calories, peanuts should be eaten in moderation, but a handful as a snack will give you a good protein boost as well as vitamins and fiber too.

5. Almonds

1/4 cup (36g)

8g of protein

206 calories

1g protein per 25.8 calories

Skip the sodium and go for roasted, unsalted almonds as the best content of beneficial nutrients, such as vitamins A and E, in addition to fiber and protein.

6. Pistachios

1/4 cup (31g)

7g of protein

176 calories

1g protein per 25.1 calories

Studies show that the extra time and effort taken to crack open pistachio shells means that you’ll feel as though you’ve eaten more than you have, so make sure to go for the shelled variety. As well as their protein content, pistachios are rich in healthy fats and a variety of vitamins and minerals.

7. Sunflower Seeds

1/4 cup (35g)

7g of protein

205 calories

1g protein per 29.3 calories

These mild, nutty-tasting seeds are often considered one of the healthiest foods around. Not only do they contain a good amount of protein, sunflower seeds also provide a wide variety of weight-loss-boosting nutrients, such as vitamin E, often lacking in our modern diets.

8. Skimmed Milk

1 cup (245g / 8oz)

8g of protein

83 calories

1g protein per 10.4 calories

The second-best item on our list for the best protein-to-calorie ratio, non-fat milk provides a good hit of protein without packing in the calories. A glass of skimmed milk combined with a piece of fruit or some vegetable crudités makes a much better afternoon snack than a candy bar; the combination of fiber and protein will keep you feeling full and give you a better boost of energy without the empty calories.

9. Unsweetened Soymilk

1 cup (243g / 8oz)

7g of protein

80 calories

1g protein per 11.4 calories

If you can’t have dairy then unsweetened soymilk scores similarly to non-fat cow’s milk for its protein content and calorie count. If you’re following a vegan diet then this list of vegetables with the most protein will give you some meal ideas to ensure you’re getting enough protein.

10. Hard Boiled Egg

1 egg (50g)

6g of protein

78 calories

1g protein per 13 calories

Eggs really are a superfood, and part of their greatness comes from the egg white, which is entirely protein. However, the yolk also contains a lot of goodness, including a host of B vitamins and the fat-burning nutrient choline, so a hard-boiled egg makes a great snack to keep you going in between meals.

Protein is a crucial part of the healthy diet you need to establish in order to lose weight, and with the appetite-suppressing effects of Phen Caps, you’ll be motivated to eat better and lose more weight!


What are you favorite protein-rich snacks? Let us know by commenting below!