The Best Protein Snacks Under 150 Calories

If you’re trying to lose weight, build muscle, or just start eating better, protein is your best friend. Not only is it responsible for repairing your muscles after a tough workout, but it can also help reduce your cravings between meals. A high protein snack can reduce the hormones that cause hunger, meaning you’re less likely to overeat at your next meal or scarf down that donut as you’re leaving the office.

The only downside is that protein is often coupled with high fat content, and the protein bars that try to avoid this throw in sugar and other fillers. We’ve put together a list of some of our favorite protein snacks that come in at under 150 calories.

Note: The nutrition facts below may be based on specific brands. Always check the label for added sugar or fat.

BEEF JERKY

SERVING SIZE: 1 oz

CALORIES: 116

PROTEIN: 9g

While overindulging could lead to some sodium problems, beef jerky is a convenient source of protein. Since it’s considered non-perishable, you can keep a bag in your desk or gym bag to snack on during the day. Watch out for added sugar!

CHICKPEAS

SERVING SIZE: 1/2 Cup

CALORIES: 130

PROTEIN: 7g

Roast them, puree them into hummus, or mix them with a low-fat mayo for a chickpea salad. However you like them, chickpeas are a great, low-calorie source of protein and fiber. Preparing them yourself means you can control how much fat gets added into the recipe.

COTTAGE CHEESE

SERVING SIZE: 4 oz

CALORIES: 111

PROTEIN: 13g

Unlike most other cheeses, cottage cheese is low fat and packed full of protein. Pair it with some fresh veggies for a quick snack loaded with extra nutrients.

0% FAT GREEK YOGURT

SERVING SIZE: 5.3 oz

CALORIES: 90

PROTEIN: 15g

Greek yogurt is a healthier version of normal yogurt because it is usually made with less sugar. It also has way more protein. Yogurt is also a great source of probiotics, which leads to a healthier digestive system.

TUNA

SERVING SIZE: 3 oz

CALORIES: 120

PROTEIN: 21g

Single-serving tuna packets are a great lunch or midday snack. Make a sandwich or just eat it plain. Try to avoid tuna salad, as the mayo adds a lot of unnecessary calories, but "light" mayo, mustard, and "light" honey mustard are OK as long as your don't go overboard.

HARD BOILED EGGS

SERVING SIZE: 1 egg

CALORIES: 78

PROTEIN: 6g

This protein snack may take a little planning, as you can’t really boil an egg at the office. But if you come prepared, a hard boiled egg is an excellent snack that will keep you full between meals and sneak in some extra protein.

CHIA SEEDS

SERVING SIZE: 1 oz

CALORIES: 130

PROTEIN: 4g

You can add chia seeds to your yogurt for a protein boost or make a cup of chia pudding. Either way, these little powerhouses pack in the nutrients and keep you full for hours. They are a little high calorie due to the fat content, but most of that fat comes from omega-3s, which are a crucial and incredibly healthy fat.

PUMPKIN SEEDS

SERVING SIZE: 1 oz

CALORIES: 126

PROTEIN: 5g

Roasted pumpkin seeds are a staple of autumn snacking, but you should consider them year round. They have a ton of vitamins and dietary fiber, and 5 grams of protein per ounce is nothing to laugh at.

EDAMAME

SERVING SIZE: 1/2 Cup

CALORIES: 95

PROTEIN: 8g

Edamame are great snacks for several reasons. First, they’re loaded with protein and dietary fibers. Second, if you eat them from the pod, they are a snack that keeps you occupied. If you’re someone that eats when you’re bored, these are a great alternative to chips or crackers.

PROTEIN SHAKE

SERVING SIZE: Varies

CALORIES: Varies

PROTEIN: Varies

Protein shakes may seem like the most obvious protein snack, but we’ve put them last for a reason: they vary tremendously from brand to brand. Some throw in a lot of sugar, while others throw in extra nutritional benefits, such as probiotics or green supplements. All of these can add to the calorie count, so look for something that is low in sugar and has at least 15 grams of protein. You can cater the other aspects to your particular needs.

YOUTOPIA SNACKS

SERVING SIZE: 1 Pack

CALORIES: 130

PROTEIN: 8-9g

Youtopia Snacks were designed based on guidance from nutritionists and dietitians to hit the macronutrient sweet spot. What that means is they're high in protein, fiber, and healthy fats while keeping the sugar and carb count down, keeping you fuller longer while avoiding those dreaded blood sugar highs and lows.

TAKE THE GUESSWORK OUT OF IT!

If you want to add more protein to your diet, you have to keep the right protein snacks on hand. Whether you go with something from this list or one of our dietitian-guided, macronutrient-balanced, high protein Youtopia Snacks, we're here to help make healthy snacking easy and foolproof.