9 Snacks Packing More Protein Than an Egg

9 Snacks with Higher Protein Content Than an Egg

You’ve likely heard that protein-packed snacks are excellent for keeping you satiated between meals. Eggs are often hailed as one of the top protein-rich snack choices, given their deliciousness and nutritional value. Each large egg, as per the USDA, offers 6 grams of protein.

Understanding High-Protein Snacks

There isn’t a precise definition for high-protein snacks, but using eggs as a benchmark is ideal due to their status as one of the best high-protein foods. To broaden your snack options, we’ve compiled a list of versatile, tasty, and convenient protein-rich foods that offer more protein than a single large egg. Let’s delve into the alternatives.

1. Shrimp

Shrimp, a seafood delight, can be consumed as a snack to fulfill the recommended weekly intake of 8 ounces of seafood, as per the 2020-2025 Dietary Guidelines for Americans. A 3-ounce serving of shrimp provides 20 grams of protein, as per the USDA.

2. Canned Fish

Canned fish, such as salmon, tuna, trout, and sardines, is another protein-rich seafood option. For instance, a small can of salmon (75 grams) contains 18 grams of protein, as per the USDA.

3. Cottage Cheese

Cottage cheese, propelled to popularity by viral TikTok trends, is a beloved dairy product available in the dairy aisle. A half-cup serving of cottage cheese provides 12 grams of protein, according to the USDA.

4. Edamame

Edamame, baby soybeans packed with protein, offers 9 grams of protein per half-cup serving, along with filling fiber.

5. Almonds

Almonds, known for their potential to enhance cholesterol levels and heart health, supply 9 grams of protein per 1.5-ounce serving, as per a systematic review and meta-analysis in Advances in Nutrition in 2019.

6. Kefir

Milk kefir, a fermented yogurt-like beverage, contains 9 grams of protein per cup, along with essential bone-health nutrients like calcium, phosphorus, and vitamin D.

7. Strained Whole-Milk Yogurt

Strained whole-milk yogurt, such as Greek-style yogurt, furnishes 15 grams of protein per 6-ounce container, besides being a source of calcium and probiotics.

8. Almond Butter

Almond butter offers close to 7 grams of protein per 2 tablespoons, providing a delightful alternative to whole almonds.

9. Chickpeas

Chickpeas, rich in both protein and fiber, supply over 7 grams of protein per half-cup serving, making them a nutritious and versatile snack option.

In Conclusion

When seeking protein-rich snacks, options abound, including canned fish, shrimp, Greek yogurt, cottage cheese, almonds, and chickpeas. Remember, a balanced diet encompasses a variety of foods, including protein sources, to ensure you obtain essential nutrients. If you adhere to a vegetarian or vegan diet, ensure you incorporate a diverse array of whole grains, plant-based proteins, vegetables, legumes, nuts, and seeds to fulfill your body’s amino acid requirements.

_{Repurposed article originally published in Eating Well}