Clinically reviewed by Associate Professor Christopher O’Donnell, Nurse Practitioner, FACN · Founder and Clinical Director · AHPRA NMW0001453715 · Last reviewed
High-protein snacks with a decent serve of protein, roughly 10 to 20 g, tend to keep you fuller than the same kilojoules from biscuits, chips or chocolate, which helps if you’re trying to lose weight. Five easy high-protein snacks from any Australian supermarket are Greek-style yoghurt, eggs, tinned tuna, edamame or roasted chickpeas, and cottage cheese. How you spread protein across the day matters as much as the snack itself. Below you’ll find the protein and kilojoules per serve for each, plus quick make-at-home ideas.
Why do protein-rich snacks help with appetite?
Of the main nutrients, protein tends to be the most filling for the kilojoules it provides. Higher-protein eating also helps preserve muscle while you lose weight. See protein and appetite for more on how this works.
The effect shows up in snack studies too. In one trial, women who had a high-protein yoghurt in the afternoon felt less hungry, started dinner about half an hour later and ate less at dinner than when they had a chocolate snack with the same energy.
Protein intake: how much do you need, and when?
Australia’s recommended dietary intake for protein is 0.75 g per kilogram of body weight a day for women and 0.84 g/kg for men aged 19 to 70. Over 70, it rises to 0.94 g/kg for women and 1.07 g/kg for men. Needs can be higher in some situations, including during weight loss, and a dietitian can tailor your protein intake to you.
Timing matters too. Many people eat little protein at breakfast and most of it at dinner. In a small study, eating about 30 g of protein at each of three meals stimulated muscle protein building over 24 hours about 25% more than eating the same total skewed towards dinner. A protein-rich snack can fill a long gap, such as a late afternoon between lunch and dinner.
The top 5 high-protein snacks for weight loss
Figures are approximate and rounded, based on Australian food composition data and typical product labels. Products vary, so check the protein content on the nutrition panel.
| Snack | Typical serve | Protein per serve | Energy |
|---|---|---|---|
| Plain Greek-style yoghurt | 170 g tub | about 8–17 g | about 450–900 kJ (110–215 Cal) |
| Hard-boiled eggs | 2 eggs | about 12 g | about 570 kJ (135 Cal) |
| Tuna in springwater, drained | about 70 g (a small 95 g tin) | about 18 g | about 380 kJ (90 Cal) |
| Edamame, shelled | ½ cup (about 75 g) | about 9 g | about 380 kJ (90 Cal) |
| Cottage cheese | ½ cup (about 110 g) | about 19 g | about 610 kJ (145 Cal) |
1. Greek-style yoghurt
The range is wide because strained and unstrained varieties differ. Plain, strained types with around 8 to 10 g of protein per 100 g give the most protein for the kilojoules. Add a handful of berries, or a teaspoon of chia seeds, for fibre.
2. Hard-boiled eggs
Two eggs give about 12 g of protein, or about 6 g each. Boil a few at the start of the week for a convenient snack at home or a portable snack for work, or mash one onto wholegrain crackers.
3. Tinned (canned) tuna
Choose springwater or brine rather than oil, which makes tuna a lean protein and one of the most useful low-calorie snacks here: about 18 g of protein for 380 kJ. Try it with cucumber slices or celery sticks, on a crispbread or as a simple tuna salad. Tinned salmon works too.
4. Edamame or roasted chickpeas (plant-based protein)
Frozen edamame steams or microwaves in minutes for a protein-packed snack. For a crunchy alternative, rinse and dry tinned chickpeas and roast them with spices and a little oil. Half a cup of drained chickpeas (about 80 g) gives about 5 g of protein and about 380 kJ (90 Calories) before oil.
5. Cottage cheese
Cottage cheese is high in protein, at about 19 g per half cup. Spread it on crispbread with tomato and pepper, or pair it with fruit such as apple slices for natural sweetness. Reduced-fat versions have fewer kilojoules.
Make-at-home high-protein snack ideas
These healthy high-protein snacks take five minutes or less, except the chickpeas, which you can batch-cook. Figures are approximate.
| Snack idea | Protein per serve | Energy |
|---|---|---|
| Greek-style yoghurt (170 g) with ½ cup frozen berries | about 8–17 g | about 600–1,050 kJ |
| 2 boiled eggs with cherry tomatoes and cucumber | about 12 g | about 630 kJ |
| Tuna (small tin, drained) with lemon and pepper on thick cucumber rounds | about 18 g | about 430 kJ |
| ½ cup shelled edamame with chilli flakes and lime | about 9 g | about 380 kJ |
| ½ cup cottage cheese with sliced tomato and cracked pepper | about 19 g | about 610 kJ, plus any crispbread |
| ½ cup spiced roasted chickpeas (recipe below) | about 5 g | about 440 kJ |
Spiced roasted chickpeas. Drain and rinse a 400 g tin of chickpeas and pat them dry. Toss with a teaspoon of olive oil and a teaspoon of smoked paprika or cumin. Bake on a lined tray at 200°C for 25–30 minutes, shaking halfway, until crisp. A third of the batch is about half a cup. They are lower in protein than the other options but high in fibre, so pair them with a yoghurt or an egg if you want a more satisfying snack with more staying power.
Making a healthy snack work for you
- Snack when you are genuinely hungry rather than by habit.
- Pair protein with fibre, such as fruit, vegetables or wholegrain crackers, for a more filling snack with more staying power.
- Watch portions of nuts, nut butters such as peanut butter or almond butter, and cheese. They contain protein and healthy fats but are energy dense: a 30 g handful of almonds has about 6 g of protein and about 720 kJ (170 Calories), more energy than two boiled eggs for half the protein.
- Think of snacks as replacing less filling options, not adding to what you already eat.
When to seek review
Talk to your GP, nurse practitioner or a dietitian before making big changes if you have kidney disease, are pregnant, are managing diabetes, have food allergies or have a history of disordered eating. Tailored advice also helps if you are often hungry despite regular meals.
Our nurse practitioners can review your plan and connect you with dietitian support. Get in touch.
Frequently asked questions
What counts as a high-protein snack?
About 10 g or more of protein per serve is a practical benchmark, and plenty of everyday foods reach it without supplements.
Are high-protein snacks good for weight loss?
They can help by keeping you fuller between meals, but they still contain kilojoules. They work best in place of less filling snacks rather than in addition to them.
How much protein should a snack have?
Around 10 to 20 g suits most people. Getting a decent serve of protein at each meal across the day matters more than any single snack.
How can I get 20 g of protein in a snack?
A half-cup serve of cottage cheese (about 19 g) or a small tin of tuna (about 18 g) comes close on its own. A 170 g tub of strained Greek-style yoghurt can provide up to about 17 g.
What snacks are high in protein but low in calories?
For protein per kilojoule, the best high-protein snacks here are tinned tuna in springwater (about 18 g of protein for 380 kJ) and cottage cheese (about 19 g for 610 kJ). Eggs and edamame are close behind.
What are some easy high-protein snacks I can buy in Australia?
Greek-style yoghurt, eggs, tinned tuna or salmon, frozen edamame, tinned chickpeas for roasting and cottage cheese are all available at Australian supermarkets.
Do I need protein shakes or protein bars?
Not usually. Most people can meet their protein needs from everyday foods, which also provide fibre, calcium and other nutrients.
References
- National Health and Medical Research Council. Nutrient Reference Values for Australia and New Zealand: Protein. https://www.eatforhealth.gov.au/nutrient-reference-values/nutrients/protein
- Food Standards Australia New Zealand. Australian Food Composition Database. https://www.foodstandards.gov.au/science-data/food-nutrient-databases/afcd
- Dietitians Australia. Protein. https://dietitiansaustralia.org.au/health-advice/protein
- Leidy HJ, Clifton PM, Astrup A, et al. The role of protein in weight loss and maintenance. Am J Clin Nutr. 2015;101(6):1320S–1329S. https://doi.org/10.3945/ajcn.114.084038
- Ortinau LC, Hoertel HA, Douglas SM, Leidy HJ. Effects of high-protein vs. high-fat snacks on appetite control, satiety, and eating initiation in healthy women. Nutr J. 2014;13:97. https://doi.org/10.1186/1475-2891-13-97
- Mamerow MM, Mettler JA, English KL, et al. Dietary protein distribution positively influences 24-h muscle protein synthesis in healthy adults. J Nutr. 2014;144(6):876–80. https://doi.org/10.3945/jn.113.185280