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High protein snacks
Snack foods with at least 12 g protein per 100 g and no more than 300 kcal, most protein first.
Every row has at least 12 g of protein per 100 g and stays at 300 kcal or below, so the snack earns its place in the day rather than just filling it. The list shows the first 40 foods in the relevant order; the full pool is filtered, then cut to keep the page readable.
| Food | Energy | Protein | Sugar |
|---|---|---|---|
| Nonfat cheddar cheese | 157 kcal | 32.1 g | 0.0 g |
| Nonfat mozzarella cheese | 141 kcal | 31.7 g | 1.5 g |
| Yeast extract spread | 185 kcal | 23.9 g | 1.6 g |
| Meatless chicken | 224 kcal | 23.6 g | 0.0 g |
| Vegetarian fillets | 290 kcal | 23.0 g | 0.8 g |
| Mozzarella | 299 kcal | 22.2 g | 0.0 g |
| Nonfat American cheese | 126 kcal | 21.1 g | 5.3 g |
| Meatless meatballs | 197 kcal | 21.0 g | 1.3 g |
| Vegetarian meatloaf | 197 kcal | 21.0 g | 1.2 g |
| Tempeh | 192 kcal | 20.3 g | 0.0 g |
| Camembert cheese | 297 kcal | 19.8 g | 0.0 g |
| Meatless frankfurter | 233 kcal | 19.6 g | 0.0 g |
| Natto | 211 kcal | 19.4 g | 4.9 g |
| Soft goat cheese | 264 kcal | 18.5 g | 0.0 g |
| Soybeans | 172 kcal | 18.2 g | 3.0 g |
| Meatless luncheon slices | 189 kcal | 17.8 g | 2.2 g |
| Veggie burger | 177 kcal | 15.7 g | 1.1 g |
| Feta | 265 kcal | 14.2 g | 0.0 g |
| Processed cheese | 290 kcal | 14.0 g | 0.0 g |
| Goose egg | 185 kcal | 13.9 g | 0.0 g |
| Turkey egg | 171 kcal | 13.7 g | 0.0 g |
| Cheese omelette | 195 kcal | 13.5 g | 0.0 g |
| Ham omelette | 172 kcal | 13.5 g | 0.0 g |
| Multi-grain bread | 265 kcal | 13.4 g | 6.4 g |
| Sprouted wheat bread | 188 kcal | 13.2 g | 2.6 g |
| Sprouted soybeans | 122 kcal | 13.1 g | 0.0 g |
| Quail eggs | 158 kcal | 13.1 g | 0.0 g |
| Green soybeans | 147 kcal | 13.0 g | 0.0 g |
| Duck egg | 185 kcal | 13.0 g | 0.0 g |
| Whole chicken egg | 143 kcal | 13.0 g | 0.0 g |
| Miso | 198 kcal | 12.8 g | 6.2 g |
| Hard tofu | 145 kcal | 12.7 g | 0.0 g |
| Egg (hard-boiled) | 155 kcal | 12.6 g | 1.1 g |
| Eggs benedict | 218 kcal | 12.5 g | 0.0 g |
| Poached egg | 143 kcal | 12.5 g | 0.0 g |
| Potato bread | 266 kcal | 12.5 g | 9.4 g |
| Soybean curd cheese | 151 kcal | 12.5 g | 1.6 g |
| Edamame | 141 kcal | 12.4 g | 0.0 g |
| Protein bread | 245 kcal | 12.1 g | 1.4 g |
| Salted eggs | 155 kcal | 12.0 g | 0.0 g |
The rule for this list
Every row has at least 12 g of protein per 100 g and stays at 300 kcal or below, so the snack earns its place in the day rather than just filling it.
These are per-100 g database averages for whole foods, not a diet plan and not medical advice. Allergies come first — check every package label. If you are managing a condition, speak to a clinician or a registered dietitian.