Protein keeps you fuller for longer than the same number of calories of either carbs or fat. What’s more, a recent study revealed that protein-rich snacks may help you eat less at your next meal, keep your metabolism revving and help displace less healthy foods from your diet.
Since snacks make up nearly 25 percent of our daily energy—some 480 calories!—try a healthy, protein-packed bite to jump-start your weight loss by reducing hunger and boosting your metabolism.
Here, 5 high-protein snacks with at least 10 grams of protein and less than 200 calories:
Chobani Simply100 Greek Yogurt (100 calories, 12 grams protein): Yogurt eaters have healthier diets and smaller waistlines, according to research, and Greek yogurt may be the most waistline-friendly due to its great protein-to-calorie ratio. For something sweeter than plain Greek yogurt, choose Chobani’s Simply100 with 100 calories, 12 grams protein, 5 grams fiber and just 7 grams of sugar.
12-ounce Nonfat Latte (100 calories, 10 grams protein): An additional perk to the caffeine in your latte is the shot of hunger-crushing protein it provides. Ask for your latte to be made with skim or 1% lowfat milk, and you’ll be getting enough protein to tamp down hunger—minus unnecessary calories from unhealthy saturated fat.
2 Hard-Boiled Eggs (120 calories, 12 grams protein): If you don’t want to cook and peel your own eggs, most supermarkets sell packages of ready-to-eat hard-boiled eggs. A medium egg provides 6 grams of the highest-quality protein (read: the most digestible, with all 9 essential amino acids). And, since eggs are lower in saturated fat, they’re considered OK for your heart.
2 Ounces Chicken or Turkey Jerky (120-140 calories, 20+ grams protein): Meat snacks are all the rage, but some have nearly as much sugar as they do protein, not to mention sky-high sodium counts. Healthier options include Simply Snackin’ Chicken Jerky or The New Primal Turkey Jerky. Both are low in sugar and pack a protein punch.
½ cup Lowfat (2% milkfat) Cottage Cheese with 1 cup sliced fresh fruit (150 calories, 12 grams protein): Cottage cheese is a great protein-packed snack that’s not weighed down with added sugars. What’s more, it’s one of the richest sources of leucine, an amino acid essential for maintaining—or gaining–muscle tissue. Enjoy it with fresh fruit for a fiber boost.
2 Mini BabyBel Light Semisoft Cheese Wheels with 1 cup Grapes: (160 calories, 12 grams protein): Full-fat cheese packs in extra calories and saturated fat, but low-fat cheese has a good protein to calorie ratio. Enjoy the low-fat cheese with fresh fruit for a belly-filling mini meal.
1 Cup Edamame (190 calories, 18 grams protein): Edamame (fresh, young soybeans) boast a one-two punch of filling protein and fiber–not to mention a host of beneficial anti-cancer and cardiovascular benefits. Look for edamame in the fresh produce or freezer section of your local supermarket.
½ Cup Crunchy Seasoned Chickpeas (190 calories, 10 grams protein): Roasted chickpeas are a great snack because they provide the crunch of nuts—with more filling protein and fiber, and less fat and fewer calories. You can find many different flavors of chickpea snacks at the supermarket, or they’re easily made at home. Here’s one of our favorite recipes.