19 Best High-Protein, Low-Calorie Snacks At The Grocery Store

Here’s a list of 19 high-protein, low-calorie snacks you can find at most grocery stores. These picks are perfect for curbing hunger, supporting muscle repair, and staying energized between meals—without going overboard on calories.

1. Greek Yogurt (Plain, Nonfat or Low-Fat)

Greek yogurt, especially the plain, nonfat or low-fat versions, is a powerhouse of protein with up to 17g per serving. With its creamy texture, it feels indulgent without the guilt, often coming in at under 100–150 calories. To elevate the experience, toss in fresh berries or a dash of cinnamon for added sweetness and flavor. This versatile snack is perfect for breakfast or a mid-afternoon pick-me-up. Did you know? Greek yogurt is strained multiple times, which gives it that rich, thick consistency, making it a top choice for those mindful of their protein intake.

2. Hard-Boiled Eggs

Simple yet satisfying, hard-boiled eggs are a grab-and-go gem. Each egg packs about 6g of protein while staying under 70–80 calories. Perfect for those on the move, they fit snugly into lunchboxes or on-the-go snack packs. Their subtle flavor pairs well with a sprinkle of salt or your favorite spices. Boiling a batch on Sunday ensures you’re set for the week. Fun fact: Eggs are one of nature’s most nutritious foods, providing not only protein but also essential vitamins and minerals that support overall health and wellness.

3. Low-Fat Cottage Cheese

Low-fat cottage cheese is a snack that delights both taste buds and muscles. With 12–15g of protein in just half a cup, it’s an excellent choice for those watching their waistlines. Its mild flavor is complemented by toppings like sliced tomatoes or pineapple, providing a sweet or savory twist. This versatile dairy product can be enjoyed alone or as part of a more elaborate dish. Did you know? Cottage cheese has been a popular health food since the 19th century, known for its high protein content and versatility in recipes.

4. Tuna or Salmon Pouches (in water)

Tuna or salmon pouches are the unsung heroes of high-protein snacks. With 15–20g of protein per pouch and under 100 calories, they offer a quick and healthy option for seafood lovers. These pouches are portable and shelf-stable, making them perfect for work lunches or road trips. Pair with whole-grain crackers or a fresh salad for a complete meal. Fun fact: Tuna and salmon are rich in omega-3 fatty acids, which are vital for heart and brain health. Enjoy the convenience without sacrificing nutrition.

5. Jerky (Turkey, Beef, or Plant-Based)

Jerky snacks, whether turkey, beef, or plant-based, are a protein-packed delight. Typically offering 9–15g of protein per serving, they clock in at under 100–120 calories. With a variety of flavors, from spicy to sweet, there’s something for every palate. Choose options that are low in sugar and sodium for the healthiest bite. Jerky’s long shelf life and portability make it a great travel companion. Did you know? Jerky has been a popular method of preserving meat for centuries, dating back to ancient civilizations.

6. Roasted Chickpeas

Crunchy and satisfying, roasted chickpeas offer a delightful snacking experience. With around 6g of protein and 120 calories per ¼ cup, they’re a fantastic choice for those seeking a plant-based protein boost. Available in various flavors, from spicy to garlic herb, they cater to diverse taste preferences. Perfect for tossing into salads or enjoying solo, these legumes are a fiber-rich addition to your diet. Did you know? Chickpeas have been cultivated in Middle Eastern regions for thousands of years, serving as a staple in many traditional dishes.

7. Edamame (Steamed or Roasted)

Edamame, whether steamed or roasted, provides a satisfying crunch and a protein punch. With 8–11g of protein per serving and roughly 120 calories, these green soybeans are perfect for snacking or as a side dish. Their subtle flavor is enhanced with sea salt or a drizzle of soy sauce. Known for their high fiber content, edamame supports digestion while keeping you full longer. Fun fact: Edamame is a popular snack in Japanese cuisine, often enjoyed with a cold beverage at social gatherings and izakayas (Japanese pubs).

8. Protein Bars (Low-Calorie Options)

Protein bars, especially low-calorie options, are a convenient way to fuel up on protein. Brands like RXBAR Minis, Built Bar, or KIND Protein Bars offer 8–15g of protein while keeping calories under 200. These bars are perfect for busy days, travel, or as a pre-workout snack. With a variety of flavors, from chocolate to fruit-inspired, there’s a match for every craving. Did you know? The first protein bar was created in the 1960s for astronauts, designed to provide essential nutrients in a compact form during space missions.

9. String Cheese or Mini Babybel Light

String cheese and Mini Babybel Light are snack-time favorites. Each cheese stick or wheel offers around 6–7g of protein, with just 50–70 calories. Convenient and portion-controlled, they’re ideal for on-the-go snacking or lunchboxes. The fun, peelable nature of string cheese adds a playful twist to snack time, while Mini Babybel’s creamy texture satisfies cravings. Cheese lovers rejoice! Did you know? Cheese has been enjoyed for over 4,000 years, with string cheese being a relatively modern invention, loved for its interactive eating experience.

10. Deli Turkey or Chicken Slices

Deli turkey or chicken slices are a simple yet effective way to boost protein intake. Rolling up 2–3 slices provides a quick 10g protein snack at around 60–90 calories. Portable and versatile, they can be paired with whole-grain crackers or wrapped around vegetables for a wholesome snack. These slices make meal prep a breeze, fitting seamlessly into salads or wraps. Fun fact: The practice of curing and slicing meats dates back to ancient times, providing easy-to-store protein sources long before refrigeration.

11. Skyr (Icelandic Yogurt)

Skyr, the Icelandic yogurt, is a protein-rich delight. With up to 19g of protein per serving and under 150 calories, it surpasses even Greek yogurt in its protein offerings. Its thick, creamy texture and tangy flavor make it a versatile choice, whether enjoyed plain or with fruit and honey. Skyr is not just delicious but also part of Iceland’s culinary heritage, dating back over a thousand years. Embrace this traditional treat for a satisfying snack that keeps you fueled. Did you know? Skyr is technically a cheese, though it’s consumed like yogurt.

12. Boiled Lentils (Ready-to-Eat Packs)

Ready-to-eat boiled lentils are a nutrient powerhouse. With about 9g of protein and 100–120 calories per half-cup, they provide a wholesome and filling snack. Their earthy flavor pairs well with herbs and spices, making them a versatile ingredient in salads or as a standalone dish. These convenient packs are perfect for those short on time but big on nutrition. Did you know? Lentils have been cultivated since prehistoric times, serving as a staple in various cuisines due to their nutritional value and versatility.

13. Tofu Cubes or Baked Tofu Snacks

Tofu cubes or baked tofu snacks offer a delicious plant-based protein boost. With 10–15g of protein per serving and under 150 calories, they’re a perfect fit for vegetarian and vegan diets. Pre-marinated for convenience, these snacks are flavorful and satisfying, whether eaten alone or added to dishes. Tofu’s soft yet firm texture makes it a versatile ingredient in both savory and sweet applications. Did you know? Tofu, also known as bean curd, originated in China over 2,000 years ago and has since become a global dietary staple.

14. Pumpkin Seeds (Shelled, Roasted)

Pumpkin seeds, especially when shelled and roasted, are a crunchy delight. One ounce provides approximately 8g of protein and about 130–150 calories, making them an excellent source of both protein and minerals. Their nutty flavor complements salads, yogurts, or can be enjoyed by the handful. Rich in magnesium and zinc, these seeds support overall wellness. Fun fact: Pumpkin seeds have been consumed since ancient Mexican civilizations, known for their nutritional benefits and culinary versatility. They’re a snack that combines history and health in every bite.

15. Protein Chips or Puffs

Protein chips or puffs are an exciting twist on traditional chips. Brands like Quest or PopCorners Flex offer 15–20g of protein per bag while keeping calories between 130–150. These snacks provide the crunch and flavor you crave without the guilt. Available in a variety of savory flavors, they make snacking fun and fulfilling. Perfect for movie nights or afternoon munching. Did you know? The concept of protein-infused snacks has evolved rapidly, catering to the increasing demand for healthier, protein-packed options in the snack aisle.

16. Boiled Eggs with Hummus or Guacamole

Pairing boiled eggs with hummus or guacamole creates a balanced and flavorful snack. This combination offers around 8–10g of protein and stays under 150 calories. The creamy texture of the hummus or guacamole complements the firm egg, creating a snack that feels indulgent yet healthy. Perfect for breakfast or a satisfying snack, it’s easy to prepare and packed with nutrients. Did you know? Hummus is made from chickpeas, a legume that has been a staple in Middle Eastern diets for centuries, celebrated for its rich protein content and smooth texture.

17. Low-Fat Kefir (Plain or Lightly Sweetened)

Low-fat kefir, whether plain or lightly sweetened, is a drinkable yogurt that offers 8–11g of protein per cup and stays under 120 calories. Its tangy, refreshing taste makes it an enjoyable beverage on its own or blended into smoothies. Packed with probiotics, kefir supports digestive health and boosts immunity. Ideal for breakfast or an afternoon refreshment, it’s a versatile addition to your diet. Did you know? Kefir originates from the Caucasus Mountains, where it has been consumed for centuries as a staple in the local diet.

18. Chia Pudding (Made with Protein Milk or Greek Yogurt)

Chia pudding, especially when made with protein milk or Greek yogurt, is a delightful treat. Offering 8–12g of protein and 120–150 calories, it’s a snack that satisfies both taste and nutrition needs. The pudding’s creamy texture and subtle sweetness make it a popular choice for breakfast or dessert. Topped with fruit or nuts, it becomes a visual and gastronomic delight. Fun fact: Chia seeds were a staple in the diets of ancient Aztecs and Mayans, prized for their energy-boosting properties and nutrient density.

19. Protein Smoothie Packs or Bottled Shakes (Low-Sugar)

Protein smoothie packs or bottled shakes, particularly low-sugar options, are a convenient way to get 15–20g of protein in a single serving. With 100–150 calories, they’re perfect for busy mornings or post-workout recovery. These drinks come in various flavors, from chocolate to berry blends, catering to diverse taste preferences. Ideal for those on the go, they ensure you stay fueled and hydrated throughout the day. Did you know? The demand for protein-packed beverages has surged, reflecting a growing interest in health-conscious, convenient meal solutions.