We updated this article in August 2022 to remove out of stock items and add more current information about each featured product based on testing done by the Good Housekeeping Institute.
When that dreaded afternoon slump rolls around, fueling with a protein-packed snack can help maintain energy levels and keep you satiated. Protein is needed to help your cells grow and repair and can be found in a variety of foods from animal-based products like chicken to vegan sources like edamame. Meeting your protein needs is typically easy to achieve if you are eating a variety of foods. A mix of protein from foods that came from plant and animal sources is ideal.
When it comes to nutrient-dense snacks, aim for about 5 grams of protein and 3 grams of fiber per serving or more to create the ultimate satisfying snack combination. It’s also important to pay attention to ingredient lists, added sugar levels and sodium counts too. That’s why food and nutrition experts in the Good Housekeeping Institute Nutrition Lab reviewed over 100 high-protein snacks, rigorously analyzing nutrition facts labels, ingredient lists and flavor profiles. We even had real-life taste testers sample the products for feedback on flavor, texture, consistency and more. Check out our top picks that deliver on nutrition and taste, offering at least 6 grams of protein per serving.
Our top picks:
Stick around after our picks to learn more about how much protein you should be eating per day. If you’re looking to incorporate more protein into your diet, consider whether a high-protein diet is right for you. You may also want to incorporate a protein powder supplement along the way.
1
Sprouted Organic Spicy Fiesta Seeds with Sea Salt (5 Pack)
2
Organic Chickpea Puffs (Pack of 6)
3
No Shells Pistachios, BBQ
4
Brain Butter, Honey Almond (20 count)
5
Cheese Crisps & Nuts Snack Mix (3 Pack)
7
Crunchy Broad Beans (24 Bags)
8
ALDI Park Street Deli Snack Selects
9
Chickpea Snacks, Sea Salt (10 Pack)
11
Peanut Butter Honey & Oat Bob’s Bars (12 Pack)
12
Grass-Fed Beef Jerky Snack Sticks (10 Pack)
13
Fruit & Protein Smoothie Squeeze Pouch (12 Pack)
14
Nashville Hot Chicken Chips (8 Pack)
15
Grain-Free Cereal, Cocoa (4 Pack)
16
Protein Pancake & Waffle Mix with 50 Superfoods
17
Cheddar Believe It Cheese Bites (3 Pack)
18
Maple Sea Salt Protein Bar (12 Pack)
19
PROTEIN, Double Dark Chocolate Nut (12 Bars)
20
Less Sugar Greek Yogurt, Madagascar Vanilla and Cinnamon
21
Cheese Crisps (5 Pack)
22
Wild Caught Tuna Seasoned with Lemon & Pepper (12 Pack)
23
Oatmeal Power Cup (12 Pack)
24
Dry Roasted Edamame (12 Pack)
25
Organic Plant Based Protein Bars (12 Bars)
26
Simply Low-Fat Classic Cottage Cheese
27
Tortilla Style Protein Chips, Chili Lime (12 Count)
28
Infusions, Thai Chili (6 Pack)
29
Plant Based Protein Shake, Vanilla Bean (12 Pack)
30
Ready-to-Eat Wild Tuna, Bean & Corn Salad (4 Pack)
How much protein should I eat daily?
Depending on your level of physical activity, most healthy adults should aim for about 0.8 – 1.3 grams of protein per kilogram of body weight. You can convert your body weight from pounds to kilograms by dividing by 2.2. That means that a sedentary adult who weighs 160 lbs should be consuming on the lower end of that range, about 58 grams of protein per day. Getting enough protein is important, but very high-protein diets like 200+ grams of protein a day can strain the kidneys and liver. It can even prompt excessive calcium loss which can increase your risk of osteoporosis, so balance is key.
Why trust Good Housekeeping?
As deputy director of the Good Housekeeping Institute Nutrition Lab for the past two years, Stefani Sassos handles all nutrition content, product testing and evaluation. She stays up to date on the latest research to provide evidence-based reporting on all things diet and nutrition, and she also runs large-scale tests and analyses for products ranging from protein bars to supplements. Stefani has extensive knowledge of food labeling and nutrition requirements on food products, rigorously evaluating hundreds of claims for products that apply for the Good Housekeeping Seal.
Jaclyn London, MS, RD, CDN
A registered dietitian with a Bachelor of Arts degree from Northwestern University and a Master of Science degree in Clinical Nutrition from New York University, Jaclyn “Jackie” London handled all of Good Housekeeping’s nutrition-related content, testing, and evaluation from 2014 to 2019.
