Protein is needed by the body to build and repair cells, muscles, organs and tissues. Consuming high-quality proteins maintains the body's protein stores and ensures proper growth and development. Often, high-protein foods also contain high amounts of calories and fat, which over time can contribute to unwanted weight gain. Low-calorie, high-protein snacks are available in many forms including convenience foods such as cheeses and cured foods, and easy-to-prepare foods such as eggs and sandwiches.
Soy
Soy is considered the only nonanimal source for complete proteins. These are proteins that provide the body with all nine essential amino acids needed for cell growth and repair. Soy is available in many forms including beans, nuts and tofu. A half cup serving of boiled soy beans provides only 120 calories and more than 11 grams protein. Edamame, also known as young soybeans, contain 65 calories and 6 g protein per half cup. Tofu is a prepared form of soy that is also a rich source of protein. It can be sliced and eaten, similar to meat. One slice contains 52 calories and nearly 6 g protein.
Cheese
Nonfat and reduced-fat cheeses can be a low-calorie, high-protein food source, when eaten in moderation. When consuming cheeses, it is important to pay close attention to serving sizes and limit excess intake. A 1-ounce serving of reduced-fat cheddar cheese contains 49 calories and 7 g protein. Try combining it with a serving of reduced-fat whole-wheat crackers. While this can add up to 100 calories to your snack, whole-wheat crackers are also a natural source of protein and can contain more than 3 g protein per serving. Other sources of high-protein, low-calorie cheeses include string cheese and cottage cheese. A cup of nonfat cottage cheese contains only 104 calories and more than 15 g protein. Add flavor by mixing in low-calorie vegetables such as green peppers.
Eggs
Eggs are high-protein sources that can be hard-boiled, scrambled or made into an omelet. One large egg provides 72 calories and 6.2 g protein. A majority of the protein found in eggs is contained within the egg white. Unlike egg yolks, egg whites contain no fat and are only 17 calories. They also contain 3.6 g protein. Per gram, protein provides 4 calories. Based on this, egg whites contain 14.4 calories worth of protein, making egg whites more than 84 percent protein.
Meats and Seafood
Lunch meats, such as sliced ham and turkey, can be a low-calorie, high-protein snack when eaten in moderation. An ounce of sliced turkey, three to four slices, contains fewer than 50 calories and close to 5 g protein. Turkey jerky is also available and contains only 69 calories per ounce with up to 13 g protein. When consuming jerky, avoid highly flavored varieties, such as teriyaki, to decrease calories. Salmon is a high-protein fish that is also available in jerky form. Per ounce, salmon jerky contains 50 calories and 14 g protein. Tuna is another convenient, high-protein, low-calorie snack that can be enjoyed on a slice of whole-grain toast. Flavored with a squeeze of lemon and salt and pepper, tuna contains only 190 calories and close to 50 g protein per can.
Yogurt
Low-fat and nonfat yogurts are made with little to no fat, reducing their overall calorie content. Yogurt is a rich source of protein. A cup of plain skim yogurt contains only 127 calories and more than 13 g protein. To add flavor, use no-calorie sweeteners, fresh fruits and spices.
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