The Most Nutritious High-Protein On-The-Go Snacks
We look at additional short snacks that can help you get the protein you need because boiled eggs were voted Britain’s favorite meal deal snack.
Protein: A Key Element of Our Diet
According to recent Tesco research, Britain’s preoccupation with protein has reached unprecedented levels. The popular bag of crisps, which has long been the most popular snack to go with its meal package, lost its top place in 2024 to a pot of cooked eggs that cost £1.30.
According to Priya Tew, a professional dietitian from Dietitian UK, it’s fantastic that people are choosing eggs over crisps as a snack, but it also represents the country’s trendy tendency to concentrate on only one nutrient at a time—in this instance, protein.
Without a doubt, humans need protein. According to nutritionist Aisling Pigott, “It is essential for healing, immune health, and maintenance of muscle mass (especially important as we age).” “However, it is best consumed as part of one of our three daily meals,” she advises.
High-protein snacks, on the other hand, are a practical approach to make sure you feel full for longer if you’re in a hurry. Tew lists the high-protein foods that are worth getting here.
Best High-Protein Snacks for On-the-Go
Hard-Boiled Eggs
Hard-boiled eggs are about as good as you can get for a protein-rich snack, according to Tew. “They’re brilliant as they’re filling and nutritious,” she says.
Each pot from Tesco, which contains two boiled eggs, has 11.3 g of protein and just 121 calories. Pret, Waitrose, Sainsbury’s, and Asda also sell their versions, some with the addition of spinach leaves.
Eggs also offer up B vitamins, which are vital for the formation of healthy red blood cells, Tew says. They also contain minerals such as iodine, which helps create thyroid hormones, and selenium, which helps the immune system work properly, she notes.
Peanuts
“Any form of nuts is a great snack,” Tew says. Unsalted options are best for our health.
Peanuts are one of the most protein-dense types. Per serving, which is 25g or a small handful, they contain 6.5g of protein and 146 calories. Almonds (5.3 g), walnuts (3.7 g), Brazil nuts (3.6 g), hazelnuts (3.5 g), and pecans (2.3 g) contain slightly less protein per portion.
“They also contain fiber and healthy fats,” she notes. “While they may seem high in calories per portion, remember you don’t absorb all of them.”
Pre-Cooked Chicken
Gram for gram, chicken is about as protein-dense as you can get. Per 100-serving, which is around the size of a deck of cards, there are just 115 calories but a whopping 23g of protein.
“Chicken can also provide iron, zinc, and choline, as well as the protein,” Tew explains.
While flavored options may be more delicious, they often contain added sugar and salt, so it may be worth checking the label if it’s something you eat regularly, says Pigott.
Pumpkin Seeds
Snacks high in protein include seeds. One of the best sources is pumpkin seeds, which provide 6.1g per 25g serving. The protein content of sunflower seeds (5g), flax seeds (6g), and chia seeds (6g) is somewhat lower.
According to Tew, seeds are a fantastic snack that is rich in potassium and magnesium, among other minerals. They may be added to smoothies, yogurt, and cereal in addition to being eaten on their while on the move.
Pre-Cooked Bacon
Alongside chicken, packets of cooked crispy bacon are available in most supermarkets, and they’re rich in protein. Per half a pack (around 28g), they offer up to 15.5g of protein.
However, “too much processed red meat is not good for our health,” and it’s also higher in calories than chicken (139), notes Tew. “So this is a ‘now and again’ snack.”
Yogurt
According to Tew, “yogurt is a fantastic snack that contains both calcium and protein.” She advises choosing Greek or plain natural yogurt, which is less sweet than flavor-infused varieties and more satisfying than low-fat varieties.
A serving of natural yogurt weighs 150g, or about three tablespoons, and has 125 calories and 7.8g of protein. Choose Greek, which offers 15.5g and 81 calories, for a higher protein boost.
Choose a fruit yogurt without the added sugar that is either plain or regular (as opposed to low-fat).
According to Dr. Sammie Gill, a registered dietitian and spokesman for the British Dietetic Association (BDA), “add your toppings, such as nuts and seeds,” to boost the protein level and provide other nutrients.
Cheese
Cheese offers a protein hit, says Tew. You can pick individually wrapped 30g portions of cheddar from supermarkets, which offer 7.6g and contain 125 calories.
“Take care with portions for cheese, as in larger quantities it is high in saturated fat,” she notes. “The individual portions can be useful.”
Cheese is also a source of calcium, which supports bone health, and B vitamins, notes Dr. Frankie Phillips, a registered dietitian. “Go for real cheese rather than processed options” such as Babybel or Dairylea, she adds.
Protein Bars
The protein content of protein bars ranges from around 10g to 20g per bar.
“Protein bars can be very varied, so check the label for the ingredients of what is actually in these,” says Tew. “Choose a protein bar that has fewer ingredients overall in the list and has standard foods in it that you recognize, such as nuts, seeds, and oats.”
As well as protein, those made with these ingredients will also offer fiber, zinc, and vitamin E.
However, Dr. Gill recommends avoiding them. “I wouldn’t recommend protein bars full stop,” she says. “They often contain a long list of unnecessary ingredients, including sugars, sweeteners, emulsifiers, thickeners, sodium, and other additives. Focus on whole foods.”
Instant Porridge
Depending on the brand, instant porridge pots vary from between 8g and 13g of protein per tub and usually contain 200 to 300 calories.
“Look for one that is just oats and milk powder, without lots of added ingredients,” Tew recommends. Then, you can add your nuts or seeds for even more protein, she suggests. “Those with just oats are the ones to go for over the flavored ones.”