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Filling snacks

The 40 snacks in our database with the most protein per serving: ready-to-eat foods in small servings (60 g or less) or servings of up to 200 kcal.

Prepared by
Last updated
Sources
5 primary
Data
USDA FoodData Central

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How this list is built

A snack here is a food you eat as it comes, in a typical serving of 60 g or less or of up to 200 kcal. Drinks, condiments, foods that need cooking first (raw meat, fish, and eggs, raw cassava or plantain), and grains, beans, and dishes served in meal-size portions are left out, except edamame, which people often eat as a snack.

The list ranks foods by grams of protein per typical serving; when two foods tie, the one with fewer calories per serving comes first.

Values come from USDA FoodData Central (each food page cites the exact entry) and are per 100 g of the food as described; for drinks, per 100 ml. The typical serving is a common amount for calculations, not a recommendation. The 1 to 5 satiety score is our own estimate from energy density, protein, fiber, and water: it compares foods with each other and is not a measurement in people.

The 40 snacks with the most protein per serving

40 snacks ranked by protein per serving, highest first.

  1. Cooked octopusCalories 164 kcal per serving · Fiber 0 g per serving · Typical serving 100 g (3.5 oz) · Satiety 3/5High in protein29.8g per serving
  2. Cooked chicken breastCalories 151 kcal per serving · Fiber 0 g per serving · Typical serving 100 g (3.5 oz) · Satiety 4/5High in proteinEasy to digest29g per serving
  3. ShrimpCalories 119 kcal per serving · Fiber 0 g per serving · Typical serving 100 g (3.5 oz) · Satiety 5/5High in proteinEasy to digest22.8g per serving
  4. Canned jack mackerelCalories 125 kcal per serving · Fiber 0 g per serving · Typical serving 80 g (3 oz) · Satiety 4/5High in proteinNutritious in small servings18.6g per serving
  5. Light tuna in oilCalories 119 kcal per serving · Fiber 0 g per serving · Typical serving 60 g (2 oz) · Satiety 3/5High in proteinNutritious in small servings17.5g per serving
  6. Textured soy protein (TVP)Calories 124 kcal per serving · Fiber 6 g per serving · Typical serving 34 g (1 oz) · Satiety 4/5High in proteinHigh in fiberHigh energy densityMay cause bloating17.4g per serving
  7. SkyrCalories 90 kcal per serving · Fiber 0 g per serving · Typical serving 150 g (5.5 oz) · Satiety 5/5High in proteinEasy to digestNutritious in small servingsLow energy density17g per serving
  8. Canned tuna in waterCalories 70 kcal per serving · Fiber 0 g per serving · Typical serving 60 g (2 oz) · Satiety 5/5High in proteinEasy to digestNutritious in small servings15.3g per serving
  9. Sardines in oilCalories 125 kcal per serving · Fiber 0 g per serving · Typical serving 60 g (2 oz) · Satiety 3/5High in proteinNutritious in small servings14.8g per serving
  10. Nonfat Greek yogurtCalories 74 kcal per serving · Fiber 0 g per serving · Typical serving 125 g (4.5 oz) · Satiety 5/5High in proteinEasy to digestNutritious in small servingsLow energy densityHydrating12.8g per serving
  11. Sardines in tomato sauceCalories 111 kcal per serving · Fiber 0.1 g per serving · Typical serving 60 g (2 oz) · Satiety 3/5High in proteinNutritious in small servings12.5g per serving
  12. Scrambled eggsCalories 179 kcal per serving · Fiber 0 g per serving · Typical serving 120 g (4 oz) · Satiety 4/5Easy to digestNutritious in small servings12g per serving
  13. Chapulines (toasted grasshoppers)Calories 76 kcal per serving · Fiber — g per serving · Typical serving 20 g (0.7 oz) · Satiety 2/5High in proteinNutritious in small servingsHigh energy density11.6g per serving
  14. Part-skim ricottaCalories 138 kcal per serving · Fiber 0 g per serving · Typical serving 100 g (3.5 oz) · Satiety 5/5High in proteinEasy to digestNutritious in small servings11.4g per serving
  15. Plain Greek yogurtCalories 121 kcal per serving · Fiber 0 g per serving · Typical serving 125 g (4.5 oz) · Satiety 5/5Easy to digestNutritious in small servingsLow energy density11.3g per serving
  16. Queso frescoCalories 179 kcal per serving · Fiber 0 g per serving · Typical serving 60 g (2 oz) · Satiety 2/5High in proteinEasy to digestNutritious in small servings10.9g per serving
  17. ParmesanCalories 118 kcal per serving · Fiber 0 g per serving · Typical serving 30 g (1 oz) · Satiety 2/5High in proteinNutritious in small servingsHigh energy density10.7g per serving
  18. Cottage cheeseCalories 81 kcal per serving · Fiber 0 g per serving · Typical serving 100 g (3.5 oz) · Satiety 5/5High in proteinEasy to digestNutritious in small servingsLow energy density10.4g per serving
  19. Pork rinds (chicharrón)Calories 82 kcal per serving · Fiber 0 g per serving · Typical serving 15 g (0.5 oz) · Satiety 1/5High in proteinHigh energy densityMay worsen nausea9.2g per serving
  20. Smoked salmonCalories 59 kcal per serving · Fiber 0 g per serving · Typical serving 50 g (2 oz) · Satiety 5/5High in proteinNutritious in small servings9.2g per serving
  21. Firm tofuCalories 78 kcal per serving · Fiber 0.9 g per serving · Typical serving 100 g (3.5 oz) · Satiety 5/5Easy to digestLow energy density9g per serving
  22. EdamameCalories 91 kcal per serving · Fiber 3.9 g per serving · Typical serving 75 g (2.5 oz) · Satiety 5/5High in proteinHigh in fiberMay cause bloating8.9g per serving
  23. Dry-cured ham (prosciutto)Calories 59 kcal per serving · Fiber 0 g per serving · Typical serving 30 g (1 oz) · Satiety 3/5High in proteinNutritious in small servings8.3g per serving
  24. Low-fat kefirCalories 86 kcal per serving · Fiber 0 g per serving · Typical serving 200 g (7 oz) · Satiety 4/5Easy to digestLow energy densityHydrating7.6g per serving
  25. Pumpkin seeds (pepitas)Calories 144 kcal per serving · Fiber 1.6 g per serving · Typical serving 25 g (0.9 oz) · Satiety 1/5High in fiberNutritious in small servingsHigh energy density7.5g per serving
  26. Dry-roasted peanutsCalories 176 kcal per serving · Fiber 2.5 g per serving · Typical serving 30 g (1 oz) · Satiety 1/5High in fiberNutritious in small servingsHigh energy density7.3g per serving
  27. Part-skim mozzarellaCalories 76 kcal per serving · Fiber 0 g per serving · Typical serving 30 g (1 oz) · Satiety 3/5High in proteinNutritious in small servings7.3g per serving
  28. Nonfat yogurtCalories 70 kcal per serving · Fiber 0 g per serving · Typical serving 125 g (4.5 oz) · Satiety 5/5Easy to digestLow energy densityHydrating7.2g per serving
  29. CheddarCalories 121 kcal per serving · Fiber 0 g per serving · Typical serving 30 g (1 oz) · Satiety 1/5Nutritious in small servingsHigh energy density6.9g per serving
  30. Queso asaderoCalories 107 kcal per serving · Fiber 0 g per serving · Typical serving 30 g (1 oz) · Satiety 1/5High in proteinNutritious in small servingsHigh energy density6.8g per serving
  31. Sliced hamCalories 66 kcal per serving · Fiber 0.5 g per serving · Typical serving 40 g (1.5 oz) · Satiety 3/5High in proteinNutritious in small servings6.6g per serving
  32. Queso OaxacaCalories 89 kcal per serving · Fiber — g per serving · Typical serving 30 g (1 oz) · Satiety 2/5High in proteinNutritious in small servings6.6g per serving
  33. PeanutsCalories 142 kcal per serving · Fiber 2.1 g per serving · Typical serving 25 g (0.9 oz) · Satiety 1/5High in fiberNutritious in small servingsHigh energy density6.5g per serving
  34. Hard-boiled eggCalories 78 kcal per serving · Fiber 0 g per serving · Typical serving 50 g (2 oz) · Satiety 5/5High in proteinEasy to digestNutritious in small servings6.3g per serving
  35. Soft goat cheeseCalories 79 kcal per serving · Fiber 0 g per serving · Typical serving 30 g (1 oz) · Satiety 2/5High in proteinNutritious in small servings5.6g per serving
  36. AlmondsCalories 145 kcal per serving · Fiber 3.1 g per serving · Typical serving 25 g (0.9 oz) · Satiety 1/5High in fiberNutritious in small servingsHigh energy density5.3g per serving
  37. Rolled oatsCalories 152 kcal per serving · Fiber 4 g per serving · Typical serving 40 g (1.5 oz) · Satiety 1/5High in fiberHigh energy density5.3g per serving
  38. PistachiosCalories 140 kcal per serving · Fiber 2.7 g per serving · Typical serving 25 g (0.9 oz) · Satiety 1/5High in fiberNutritious in small servingsHigh energy density5.1g per serving
  39. Queso panelaCalories 80 kcal per serving · Fiber 0 g per serving · Typical serving 28 g (1 oz) · Satiety 2/5High in proteinNutritious in small servings5g per serving
  40. Whole-wheat breadCalories 101 kcal per serving · Fiber 2.4 g per serving · Typical serving 40 g (1.5 oz) · Satiety 3/5High in fiber5g per serving

How to use this list

When only a little fits in at each meal, a snack with protein helps you reach your daily total. On a GLP-1 medication, many people find small, frequent servings easier than large meals.

Nuts and aged cheeses pack a lot of calories into a small volume: the calories-per-serving column helps you compare them with a yogurt or a can of tuna.

Bars and packaged snacks are not in this list. How to read their labels (protein per serving, fiber, added sugars, and the sugar-alcohol warning) is in the filling snacks guide linked below.

For how this fits into everyday eating, read What to Eat on GLP-1 Medications (Ozempic, Wegovy, Zepbound): A Phase-by-Phase Guide and Filling Snacks on Ozempic, Wegovy or Zepbound: 25 Ideas With Protein or Fiber.

Related tool

To sort every food by protein per serving and filter the list, use the filling foods finder.

Other food rankings

Tolerance and snacks

Protein

Fiber

Calories and macros

Micronutrients and fats

You can also browse the table of all foods or the side-by-side food comparisons.

Sources

Databases and studies behind the data in this list, with the access date.

  1. U.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central.accessed .
  2. Sociedad Mexicana de Entomología (Entomología Mexicana).Aragón-García A, Rodríguez-Lima DR, Pino-Moreno JM, Aragón-Sánchez M, Carlos-Ángeles S, García-Pérez A. Valor nutritivo de la harina del chapulín Sphenarium purpurascens Charpentier, 1845 (Orthoptera: Pyrgomorphidae) tostado y natural. Entomología Mexicana. 2018;5:106-112 (cuadro 2, muestra D, base húmeda).accessed .
  3. Diario Oficial de la Unión Europea (EUR-Lex).Reglamento (UE) n.º 1169/2011, sobre la información alimentaria facilitada al consumidor (anexo XIII, valores de referencia de nutrientes; anexo XIV, factores de conversión).accessed .
  4. American Journal of Clinical Nutrition.Holt SH, Brand Miller JC, Petocz P. An insulin index of foods: the insulin demand generated by 1000-kJ portions of common foods. Am J Clin Nutr. 1997;66(5):1264-76 (table 1: the same 38 test foods, peanuts described as salted roasted peanuts).accessed .
  5. Procuraduría Federal del Consumidor (Profeco), México.Estudio de calidad: Queso panela e imitaciones. Revista del Consumidor, diciembre de 2021.accessed .