Nutrition
20 high-protein snacks under 200 calories
Quick answer: The best weight-loss snacks have at least 10 g of protein and stay under 200 calories. Greek yogurt, cottage cheese, jerky, eggs, edamame, tuna packs and protein shakes are easy wins.
The list
| Snack | Protein | Calories |
|---|---|---|
| Single-serve nonfat Greek yogurt | ≈ 15–17 g | ≈ 90–100 |
| ½ cup low-fat cottage cheese | ≈ 14 g | ≈ 90 |
| 1 oz beef jerky | ≈ 10 g | ≈ 80–110 |
| 2 hard-boiled eggs | ≈ 12 g | ≈ 140 |
| 1 cup shelled edamame | ≈ 17 g | ≈ 190 |
| Tuna pouch (2.5 oz) | ≈ 15–17 g | ≈ 70–90 |
| Protein shake (1 scoop whey in water) | ≈ 25 g | ≈ 120 |
| 2 string cheeses | ≈ 14 g | ≈ 160 |
| 3 oz deli turkey roll-ups | ≈ 15 g | ≈ 90 |
| Protein bar (choose ≤ 200 kcal) | ≈ 15–20 g | ≈ 180–200 |
| ½ cup roasted chickpeas | ≈ 7–8 g | ≈ 130–170 |
| 1 cup skim milk | ≈ 8 g | ≈ 90 |
| Egg white bites (2) | ≈ 12 g | ≈ 170 |
| 3 oz shrimp cocktail | ≈ 17 g | ≈ 100 |
| Turkey stick (1) | ≈ 6–8 g | ≈ 70–100 |
| Greek yogurt + ½ scoop whey | ≈ 27 g | ≈ 160 |
| Smoked salmon (2 oz) on cucumber | ≈ 11 g | ≈ 70 |
| Chicken breast (3 oz) | ≈ 26 g | ≈ 140 |
| Protein pudding cup | ≈ 20–30 g | ≈ 140–160 |
| Light Babybel (2) + apple | ≈ 12 g | ≈ 190 |
Numbers are typical for common brands. Check your labels.
How to snack smart
- Plan snacks into your calories instead of grazing
- Pair protein with fiber (fruit or veggies) for extra fullness
- Keep 2–3 go-to options at home and at work
- Snack when you’re actually hungry, not bored