15 High-Protein Snacks for Weight Loss (Most Under 200 Calories)
15 easy high-protein snacks for weight loss, from Greek yoghurt to tuna and protein shakes, with approximate protein and calories for each.
Quick answer
The best high-protein snacks for weight loss deliver 15–25 g of protein for under about 200 calories (roughly 840 kJ). Great options include Greek yoghurt, cottage cheese, tuna, boiled eggs, edamame, jerky and a whey isolate shake. Protein helps you stay full and preserve muscle while in a calorie deficit.
Snacking isn't the enemy of weight loss — poorly chosen snacks are. A biscuit and a coffee can easily run past 300 calories without touching your hunger. A protein-forward snack does the opposite: it's filling, supports your daily protein target and fits comfortably in a deficit.
Why protein makes snacks work harder
Protein is generally the most satiating macronutrient per calorie, it has a higher thermic effect (your body uses more energy digesting it), and eating enough helps you hold on to muscle while losing fat. For most people in a deficit, around 1.6–2.2 g of protein per kilogram of bodyweight is a practical target. Snacks make that much easier to reach.
15 high-protein snacks
Values are approximate and vary by brand — always check the nutrition panel.
| Snack | Protein | Calories |
|---|---|---|
| Whey isolate shake in water | ~25 g | ~110 |
| Clear whey (juice-style) | ~20 g | ~90 |
| Greek yoghurt, high-protein (170 g tub) | ~15–20 g | ~110–150 |
| Cottage cheese (½ cup) with berries | ~14 g | ~130 |
| Tuna in springwater (95 g can) | ~20 g | ~90 |
| Two boiled eggs | ~12 g | ~150 |
| Beef jerky (30 g) | ~10–13 g | ~90–110 |
| Edamame (1 cup, shelled) | ~17 g | ~190 |
| Skim milk latte (large) | ~12 g | ~130 |
| Protein bar (check label) | ~15–20 g | ~170–230 |
| Smoked salmon on 2 rice cakes | ~12 g | ~150 |
| Chicken breast slices (100 g) | ~22 g | ~110 |
| Protein pudding (whey + yoghurt) | ~30 g | ~200 |
| Roasted chickpeas (40 g) | ~7 g | ~150 |
| Protein water (ready to drink) | ~20–25 g | ~90–110 |
The best picks by situation
At your desk
Tuna cans, jerky and protein bars don't need a fridge. Keep a tub of whey isolate and a shaker at work for a 30-second snack.
After training
A whey shake or Greek yoghurt with fruit gives you protein plus some carbohydrate to refuel.
Evening cravings
A "protein pudding" — a scoop of chocolate whey stirred into Greek yoghurt — tastes like dessert. Casein thickens even more if you prefer a mousse texture.
On the go
Ready-to-drink protein water and protein bars are the most portable options.
Snacks that look healthy but don't help much
- Muesli bars: often high in sugar and low in protein.
- Nuts by the handful: nutritious, but very calorie-dense — 30 g is around 180 calories with only ~6 g of protein.
- Smoothies: fruit-heavy smoothies can run past 400 calories. Add a scoop of protein and cut the juice.
- "Protein" chips and cookies: some deliver; others are snack foods with a small protein boost. Check the label.
How to plan snacks into your day
Rather than snacking whenever, plan one or two protein snacks into your day — typically mid-afternoon, when hunger peaks, and after training. Count them in your calorie target. Our article on controlling hunger while dieting has more strategies, and if your progress has stalled, see how to break a weight-loss plateau.
Protein powder vs bars for snacking
Powder is usually cheaper per gram of protein and lower in calories; bars win on convenience and taste. Many people keep both. We compare them in protein bars vs powder.
Three quick high-protein snack recipes
Protein pudding (~30 g protein)
Stir one scoop of chocolate whey into a 170 g tub of high-protein Greek yoghurt until smooth. Top with a few raspberries. Chill for 10 minutes for a thicker texture.
Tuna rice cakes (~22 g protein)
Mix a 95 g can of tuna with a teaspoon of light mayo, lemon juice and cracked pepper. Pile onto two rice cakes with sliced cucumber.
Cottage cheese berry bowl (~16 g protein)
Half a cup of cottage cheese, a handful of mixed berries, a drizzle of honey and a sprinkle of cinnamon.
Timing your snacks
There's no "best" time to snack for fat loss — your daily total matters most. Practically, placing a protein snack between meals that are more than four or five hours apart helps you avoid arriving at dinner ravenous, which is when portion control usually falls apart.
Make it simple
Pick three or four snacks from the list you genuinely enjoy and keep them stocked. If you're running a structured cut, our Lean & Mean Cut Stack includes three tubs of low-carb Iso Whey Zero — enough for a daily shake for months — alongside greens and a multivitamin, for less than buying them separately. Or browse all protein snacks.
Key takeaways
- Aim for 15–25 g of protein per snack, ideally under about 200 calories.
- Greek yoghurt, tuna, cottage cheese, eggs and whey isolate are the most efficient options.
- Plan snacks into your calorie target rather than grazing.
- Check labels on bars and 'protein' snack foods — quality varies widely.
Nutrition values are approximate and for general guidance only. If you have food allergies, a medical condition or specific dietary needs, speak with an Accredited Practising Dietitian.
