We have a dual obsession with snacking and eating more protein. In fact, recent surveys have revealed that 91 percent of adults snack at least once a day and 71 percent actively aim to add more protein to their diet. Good news if you fall into both camps: science is in favor of consuming—and combining—the two. Adding low-sugar, high-protein snacks to your daily diet can help fuel weight loss efforts by boosting metabolism and reducing hunger pangs.
Luckily, you don’t have to keep bags of chicken breast or turkey in your bag in order to reap the benefits. There are plenty of portable, non-perishable ways sneak some protein into snack time. To make this list, each snack had to meet all of our criteria: no more than 250 calories, at least five grams of protein, less than 12 grams of sugar per serving and no high fructose corn syrup or hydrogenated oils. Next time you go to the grocery store, use this list as your guide. Shopping and snacking for weight loss have never been easier.
Powerful Yogurt uses a proprietary straining process to help retain the yogurt’s natural protein, which comes from its pasteurized milk base. While it only boasts two or three more grams of protein than its primary competitors, the extra protein is beneficial if you’re looking to pack on some extra muscle or trim down. Mix in some cinnamon and a few fresh blueberries for a burst of added flavor.
8 ounces: 140 calories, 0 g fat, 0 g saturated fat, 100 mg sodium, 10 g carbs, 25 g protein, 0 g fiber, 9 g sugar
This tuna comes pre-seasoned with lemon and pepper, eliminating the need for mayo or sauces to amp up the flavor. Plus, this kit comes with a little knife and a few crackers so you can easily eat this protein-packed mini-meal no matter when you are when hunger strikes.
1 package (3.6 ounces): 120 calories, 4.5 g fat, 1 g saturated fat, 280 mg sodium, 1 g carbs, 18 g protein, 1 g fiber, 1 g sugar
Unlike Slim Jims, which use scary ingredients like sodium nitrite and monosodium glutamate (MSG), Field Trip’s take on the classic, naturally protein-filled snack is free of preservatives, MSG, nitrites and corn syrup. Plus, it’s lower in fat and sodium than many conventional varieties, which is just another reason it earns a place on our list.
1 ounce: 70 calories, 0 g fat, 0 g saturated fat, 310 mg sodium, 3 g carbs, 12 g protein, 0 g fiber, 2 g sugar
The best part about this hummus is that it’s portable and non-perishable. Grab a pack along with a baggie of raw veggies or some whole grain crackers for a belly-filling snack on the run.
1 package: 63 calories, 3 g fat, 0 g saturated fat, 120 mg sodium, 3 g carbs, 6 g protein, 1 g fiber, >2 g sugar
KIND uses real fruit, peanuts, almonds, walnuts, Brazil nuts and not much else to make this wholesome snack. Coming in at 210 calories, this bar is great for warding off the afternoon slump or satisfying a craving for something sweet and crunchy.
1 bar: 210 calories, 16 fat, 2 g saturated fat, 10 mg sodium, 14 g carbs, 6 g protein, 3 g fiber, 5 g sugar