Skyr and berries
170g skyr, blackberries.
High Protein Snacks
A snack is only useful if it does something. Ten grams of protein turns a snack from a gap-filler into part of your daily total.
Snack foods ranked by protein density
| Food | Protein | Calories |
|---|---|---|
| 🥩 South African Biltong | 50g | 280 |
| 🥩 Beef jerky | 33g | 212 |
| 🎃 Pumpkin seeds | 30g | 559 |
| 🌰 Almonds | 21g | 579 |
| 🧀 Cottage cheese (low-fat) | 12g | 72 |
| 🥣 Skyr | 11g | 63 |
| 🫛 Edamame (cooked) | 11g | 122 |
| 🥣 Greek yogurt (plain, 0%) | 10g | 59 |
Per 100g.
Ready-made combinations
~19g
Boiled eggs and salt
Two whole eggs.
Edamame pods
150g steamed, sea salt.
Cottage cheese on rye
150g cottage cheese, one slice rye.
Biltong pouch
40g air-dried beef.
Hummus and lupini beans
100g lupini, 2 tbsp hummus.
Nuts: protein food or fat food?
Nuts do contain protein — almonds 21g and peanuts 26g per 100g — but they carry 570–650 calories per 100g. A realistic 30g handful gives you 6–8g of protein for around 180 calories.
Treat nuts as a fat source with a protein bonus. If protein is the goal, pumpkin seeds and hemp seeds are the better value in the same category.
Add up your whole meal
Type what you ate in plain words and Protein Hunter returns the protein and calories for the full plate.
Try the Protein CalculatorCommon questions
What is the highest protein snack?
Air-dried meats like biltong reach around 50g per 100g. Among dairy snacks, skyr and Greek yogurt give 10–11g per 100g with very few calories.
Are protein bars worth it?
They are convenient and consistent, but usually cost more per gram of protein than yogurt, eggs or dried meat. Read the label — many are closer to candy with 10g of protein added.
What is a good high protein vegan snack?
Edamame, lupini beans, roasted chickpeas, pumpkin seeds and hemp seeds all deliver strong protein without animal products.
Keep reading
High protein dessertsSweet, without wrecking the day.High protein foodsThe full ranked list.Protein CalendarLog snacks and see your daily total.What is Protein Hunter?
Protein Hunter is a protein and nutrition app with a database of 232 foods — from a leaf of kale to a wagyu steak — plus AI tools that answer protein questions, count a whole meal, build recipes to a macro target, and track what you actually eat.
- Search any food
- Count a full meal
- Recipes to your macros
- Scan a plate or label
Why it's different: the numbers are calculated from a fixed ingredient database rather than guessed, and when a target is not physically achievable the app says so instead of inventing a figure.
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