List Of High Protein Snacks

Each cell in the human body contains protein. Protein is an essential nutrient needed for the growth and maintenance of these cells. Ten to 35 percent of total calories should come from protein, according to the Centers for Disease Control and Prevention. For adults that means about 56 g for men and 46 g for women.

Yogurt

An 8 oz. container of low-fat yogurt provides 11 g of complete protein. A complete protein provides the body with all of the essential nutrients. Only animal foods, like yogurt, and soy products contain complete sources of protein. Yogurt is an easy snack because it comes prepackaged and is portable.

Cottage Cheese

Cottage cheese is also a high protein snack. A 1/2 cup serving of 1-percent fat cottage cheese contains 13 g of protein. Cottage cheese can be eaten by itself with a sprinkling of cinnamon or with fruit for a satisfying snack.

Hard Cooked Eggs

One egg provides 6 g of complete protein. Hard cooked eggs transport well and can be eaten with a sprinkling of pepper. People with high cholesterol need to limit their intake of egg yolks to two a week, according to MayoClinic. Each egg white contains 3 g of protein and can be eaten without restrictions.

Edamame

Edamame are green soybeans. Soy is the only plant food that provides all of the essential amino acids. A 3.5 oz. serving of edamame provides 11 g of complete protein. Edamame can be found in the frozen food aisle of the grocery store either shelled or in its soy pod. In addition to being a source of complete protein, edamame is also a source of fiber.

Humus

Humus is a paste made from chickpeas. As a legume, it does not provide all of the essential amino acids. But when combined with other plant foods, it becomes a complete protein, according to Medline Plus. A 1/3 cup portion of humus contains 6 g of protein. It can be eaten as a snack with carrots and celery or with whole-grain crackers.

Nuts

Nuts are also a source of incomplete protein, but make a good high protein snack. For example, 2 tbsp. of peanut butter provides 8 g of protein and can be eaten with celery or spread on toast for a simple and tasty snack. A 1-oz. serving of black walnuts provides 7 g of protein and is also a good source of omega-3 fatty acids. One ounce of whole almonds provides 6 g of protein. Nuts are a concentrated source of calories because they are high in fat, and it is important to limit serving sizes to prevent weight gain.