Nutrition

Low Calorie High Protein Snacks: 25+ Best Snacks Under 200 Calories

Updated March 18, 2026•11 min read

By Daily Nutrition Tracker Editorial Team · Reviewed by nutrition professionals

**Low calorie high protein snacks**: **Greek yogurt** (100 cal, 17g protein), **hard-boiled eggs** (78 cal, 6g protein), **cottage cheese** (80 cal, 14g protein), **turkey jerky** (70 cal, 11g protein), **string cheese** (80 cal, 6g protein), **edamame** (95 cal, 9g protein). **Benefits**: Keeps you full, preserves muscle, boosts metabolism. **Aim**: 15-20g protein per snack. Combine with fiber.

Key Takeaways

✓Greek yogurt: 100 cal, 17g protein per 6 oz - versatile, probiotic-rich
✓Hard-boiled eggs: 78 cal, 6g protein each - portable, nutrient-dense
✓Cottage cheese: 80 cal, 14g protein per half cup - high satiety
✓Aim for 15-20g protein per snack to maximize satiety and muscle preservation
✓Combine protein with fiber (fruits, vegetables) for blood sugar control

Best Low-Calorie High-Protein Snacks

Dairy-Based Snacks

Snack	Serving	Calories	Protein
Greek yogurt (plain)	6 oz	100 cal	17g
Cottage cheese (low-fat)	1/2 cup	80 cal	14g
String cheese	1 stick	80 cal	6g
Mozzarella cheese (part-skim)	1 oz	72 cal	7g
Ricotta cheese (part-skim)	1/4 cup	85 cal	7g

Greek yogurt is one of the best high-protein snacks - pair with berries for added fiber and antioxidants. For more protein-rich options, check our protein for weight loss guide.

Egg-Based Snacks

Snack	Serving	Calories	Protein
Hard-boiled eggs	1 large	78 cal	6g
Egg whites (cooked)	3 whites	51 cal	11g
Deviled eggs (light)	2 halves	120 cal	8g

Meat & Fish Snacks

Snack	Serving	Calories	Protein
Turkey jerky	1 oz	70 cal	11g
Beef jerky (lean)	1 oz	80 cal	10g
Tuna pouch	2.6 oz	70 cal	16g
Salmon jerky	1 oz	90 cal	12g
Deli turkey roll-ups	3 slices	90 cal	15g

These portable protein snacks are perfect for on-the-go. Pair with vegetables for added nutrients and fiber.

Plant-Based Protein Snacks

Snack	Serving	Calories	Protein
Edamame	1/2 cup	95 cal	9g
Roasted chickpeas	1/4 cup	120 cal	6g
Almonds	1 oz (23 nuts)	164 cal	6g
Peanut butter (2 tbsp) + celery	2 tbsp PB	190 cal	8g
Hummus (1/4 cup) + veggies	1/4 cup	100 cal	4g

Plant-based options provide protein plus fiber, healthy fats, and micronutrients. See our healthy fats for weight loss article for more on nuts and seeds.

Protein Bars & Shakes

Snack	Serving	Calories	Protein
Protein bar (low sugar)	1 bar	150-200 cal	15-20g
Protein shake (whey)	1 scoop + water	120 cal	25g
Protein shake (plant)	1 scoop + water	110 cal	20g
Ready-to-drink shake	11 oz	160 cal	30g

Choose bars with <5g sugar and >15g protein. Protein shakes are excellent post-workout snacks.

Snack Combinations for Maximum Satiety

Protein + Fiber Combos

Combo	Calories	Protein	Fiber
Greek yogurt + 1/2 cup berries	130 cal	17g	4g
Cottage cheese + cucumber slices	90 cal	14g	1g
Hard-boiled egg + apple	155 cal	6g	4g
Turkey jerky + baby carrots	95 cal	11g	2g
String cheese + 10 almonds	150 cal	9g	2g

Combining protein with fiber maximizes satiety and stabilizes blood sugar. For more low-calorie, high-volume options, see our negative calorie foods guide.

Why High-Protein Snacks Help Weight Loss

Benefit #1: Increases Satiety

Protein keeps you full 2-3x longer than carbs alone
Reduces cravings between meals
Prevents overeating at main meals
Studies: 15-20g protein per snack optimal for satiety
Helps maintain calorie deficit without hunger

Benefit #2: Preserves Muscle Mass

Protein throughout day preserves muscle during weight loss
Muscle burns 6 cal/lb/day at rest (fat burns 2 cal/lb)
Prevents metabolism slowdown
Aim for protein every 3-4 hours
Especially important if strength training

Benefit #3: Boosts Metabolism

Protein has highest thermic effect (20-30%)
Burns 20-30 calories per 100 calories consumed
vs 5-10% for carbs, 0-3% for fat
High-protein diet increases metabolism 80-100 cal/day
Learn more in our metabolism boosting foods article

How to Build the Perfect Protein Snack

Snack Building Formula

Start with protein source (15-20g)
Add fiber (fruit, vegetables, whole grains)
Optional: Healthy fat for extra satiety
Keep total calories 150-200
Prepare ahead for convenience

Sample Snack Prep Ideas

Snack	Prep	Storage
Hard-boiled eggs (dozen)	Boil 12 eggs Sunday	Fridge 1 week
Greek yogurt parfaits	Layer yogurt, berries in jars	Fridge 3 days
Turkey roll-ups	Roll turkey + cheese + veggies	Fridge 3 days
Protein balls	Mix protein powder, oats, PB	Fridge 2 weeks
Edamame portions	Cook, portion into bags	Fridge 5 days

Meal prep your snacks on Sunday for the week. Check our meal prep ideas for weight loss guide for more strategies.

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Frequently Asked Questions

What are the best low calorie high protein snacks?

Best low calorie high protein snacks: (1) Greek yogurt (100 cal, 17g protein/6 oz), (2) Hard-boiled eggs (78 cal, 6g protein), (3) Cottage cheese (80 cal, 14g protein/half cup), (4) Turkey jerky (70 cal, 11g protein/oz), (5) String cheese (80 cal, 6g protein), (6) Edamame (95 cal, 9g protein/half cup), (7) Protein bars (150-200 cal, 15-20g protein). Benefits: Increases satiety, preserves muscle mass, boosts metabolism. Aim for 15-20g protein per snack. Combine with fiber for maximum fullness.

How much protein should a snack have?

Snacks should have 15-20g protein for optimal satiety and muscle preservation. Lower amounts (5-10g) provide some benefit but less satiety. Higher amounts (>25g) are fine but unnecessary for snacks. Examples: Greek yogurt (17g), cottage cheese (14g), hard-boiled eggs (6g each - eat 2-3), protein bar (15-20g), turkey jerky (11g/oz). Distribute protein throughout day: breakfast, snack, lunch, snack, dinner = 5 protein doses. This maximizes muscle protein synthesis and satiety.

Are protein snacks good for weight loss?

Yes, protein snacks are excellent for weight loss: (1) Increases satiety (keeps you full 2-3x longer than carbs), (2) Reduces cravings and prevents overeating, (3) Preserves muscle mass (prevents metabolism slowdown), (4) Boosts metabolism (protein has 20-30% thermic effect), (5) Helps maintain calorie deficit without hunger. Best options: Greek yogurt, hard-boiled eggs, cottage cheese, turkey jerky, protein bars. Aim for 15-20g protein per snack, 2-3 snacks per day. Combine with calorie deficit and strength training.

What is a good high protein snack under 100 calories?

Best high protein snacks under 100 calories: (1) Hard-boiled egg (78 cal, 6g protein), (2) Cottage cheese half cup (80 cal, 14g protein), (3) String cheese (80 cal, 6g protein), (4) Turkey jerky 1 oz (70 cal, 11g protein), (5) Tuna pouch (70 cal, 16g protein), (6) Edamame half cup (95 cal, 9g protein), (7) Greek yogurt 3 oz (50 cal, 9g protein). For more volume, pair with low-calorie vegetables (celery, cucumber, bell peppers). These snacks provide protein without excess calories.

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