High Protein Low Carb Snacks List

Are you looking for high-protein snacks that won’t blow your carbs? Then you have come to the right place. 

This list of high-protein, low-carb snacks is designed for people who are in a weight loss phase. In other words, someone who is following a calorie deficit, tracking their macros, and following a high-protein diet. 

In this blog, you will find a list of 13 high-protein snacks. This list is broken down into high-protein and good sources of protein which are the FDA’s legal definitions for food packaging and marketing claims.  

What makes a high-protein and low-carb snack?

All the food we consume consists of proteins, fats, and carbohydrates. These make up what are known as calories – or energy – that each ingredient or product gives us. It’s important to note that it isn’t common to eat a single macronutrient alone; usually, food contains two or three combined.

Before we jump into the high protein, low carb snack list, it is important to define what each of these terms means.

According to the Food and Drug Administration:

  • High In – A food item contains 20 percent or more of the Daily Value (DV) for a nutrient. 
  • Good Source of – Food containing 10-19% of the Daily Value (DV) of a nutrient.
  • Low – A food item that contains 5% or less of the Daily Value (DV) for a nutrient.

A snack is considered high-protein and low-carb if it contains 20% or more of the Daily Value for protein and 5% DV or less of carbohydrates per serving. 

In addition, a snack can be a good source of protein if it contains 10-19% of the DV for protein. In this list, you will find both high-protein and good sources of protein snacks.

High-Protein/Low-Carb Snacks List

Boiled Egg

Hard-boiled eggs are the perfect whole food, high in protein and low in carbohydrate snacks. Providing you with 13% of your daily protein or about 6 grams per egg. Not only are they a good source of protein, but they are also high in choline and are a good source of the B vitamins B12, Cobalamin, and B2 Riboflavin. 

If you’re looking for a recipe, I made a YouTube video recipe for the Protein Snack Box, which includes hade-boiled eggs. 

Serving Size: 1 Large Hard Boiled Egg

Calories:Protein:Carbs:Fat:
786.3 grams>1 gram 5.3 grams 

Nutrition information was gathered from Fooddata Central and  Cronometer

Summary
– High in Choline 
– Good source of the B vitamins B12 (cobalamin) and B2 (riboflavin)
– Good Source of protein – 13% protein needed based on the RDA for protein 

Cottage cheese 

Low-fat cottage cheese is an ideal high protein low carbohydrate snack with 28 grams of protein per 1 cup serving. Cottage Cheese is also high in selenium and calcium, essential minerals for maintaining a healthy metabolism and bones. 

Serving Size: 1 cup of 1% cottage cheese 

Calories:Protein:Carbs:Fat:
16328 grams6 grams2.3 grams 

Nutrition information was gathered from Fooddata Central and Cronometer

Summary
– High in B2 (riboflavin) and B12 (cobalamin)
– Good source of Calcium and Selenium 
– High in protein – 56% of protein needed based on the RDA for protein 

Greek yogurt 

is an excellent high-protein, low-carb snack. It provides 17 grams of protein in a 5 oz serving and is also high in the B vitamins B2 (Riboflavin) and B12 (Cobalamin). Greek yogurt is also a good source of iodine, selenium, phosphorus, and calcium. 

Serving Size: 5 oz container 

Calories:Protein:Carbs:Fat:
10017 grams6 grams1 gram 

Nutrition information was gathered from Fooddata Central and Cronometer

Summary
-High in the B vitamins B2 (riboflavin) and B12 (cobalamin) 
-High in the minerals Iodine, selenium, phosphorus 
-Good source of Calcium
-High in protein – 35% of protein based on the RDA for protein 

Protein powder 

Whey protein powder is a convenient, high-protein and low-carb snack. One scoop provides 24 grams of protein, making it a great option for adding Protein to smoothies or shakes. It is also a good source of calcium and phosphorus, essential minerals for maintaining healthy bones. 

There are countless options to choose from when it comes to protein powder, and because of this, I made a comprehensive list of the top low-calorie protein powders. 

Calories:Protein:Carbs:Fat:
12024 grams4 grams1.5 grams 

Nutrition information was gathered from Fooddata Central and Cronometer

Serving Size: 1 scoop Whey protein powder – Optimum Nutrition Gold Standard 

Summery
– Good source of Calcium and Phosphorus 
– High in protein – 48% of your protein need based on the RDA for protein

Pistachios

Pistachios are a great snack for those looking for a healthy, high-protein and low-carb snack. They provide 6 grams of protein per serving and a good source of B1 (Thiamine), B6 (Pyridoxine), and the minerals copper, manganese, and phosphorus. Pistachios are also a good source of dietary fiber (~3 grams/1 oz), which may help digestion. 

Serving Size: 1 oz 

Calories:Protein:Carbs:Fat:
1596 grams8 grams13 grams 

Nutrition information was gathered from Fooddata Central and Cronometer

Summary
– Good source of B1 (Thiamine) B6 (Pyridoxine) 
– Good source of the minerals Copper, Manganese, Phosphorus 
– Good source of protein – 12% of protein need based on the RDA for protein 

Beef Jerky 

Beef jerky is good high-protein, low-carb snack. It provides 11 grams of protein in a 1 oz serving and is a good source of phosphorus, zinc, and sodium. When considering beef jerky, it’s essential to know that this processed meat is high in sodium. To get the most out of your snack, seek low-sodium options, and no nitrates added.

Serving Size: 1 oz serving – Country Archer 

Calories:Protein:Carbs:Fat:
7011 grams6 grams0.5-gram 

Nutrition information was gathered from Fooddata Central and Cronometer

Summary
– High in protein – 22% of protein needed based on the RDA for protein 
– Good source on the minerals phosphorus, zinc
– High in sodium  

Deli meats 

Deli meats are a great high-protein, low-carb snack! With 11 grams of protein per 2 slices of turkey deli meat, it’s a good source of Iron, Phosphorus, Potassium, Zinc, and the B vitamins B3 (Niacin) and B6 (Pyridoxine). It is also a great source of vitamin C. 

Serving Size: 2 slices of Applegate sliced turkey

Calories:Protein:Carbs:Fat:
5011 grams1 gram0.5-gram 

Nutrition information was gathered from Fooddata Central and Cronometer

Summary
– High in protein – 35% of protein need based on the RDA for protein 
– Good Source of the minerals, Iron, Phosphorus, Potassium, Zinc
– Good source of the vitamins, B6 (Pyridoxine), vitamin C

Tuna 

Tuna is an excellent high-protein, low-carb snack. One packet of StarKist lemon pepper tuna provides 17 grams of protein and is a good source of the B vitamins B3 (Niacin) and B6 (Pyridoxine). It also contains minimal carbs or fat. 

Serving Size: StarKist Tuna lemon pepper one packet 74 g

Calories:Protein:Carbs:Fat:
8017 grams1 gram0.5-gram 

Nutrition information was gathered from Fooddata Central and Cronometer

Summary
– High in protein – 40% of protein needed based on the RDA for protein
– Good source of the vitamins B6 (Pyridoxine)
– High in the vitamins B3 (Niacin) and B6 (Pyridoxine)

Shrimp Cocktail

Shrimp cocktail is a tasty high-protein, low-carb snack. With 20 grams of protein per serving, it’s also high in B vitamins, including B3 (Niacin), B6 (Pyridoxine), and B12 (Cobalamin). It is also a good source of folate, vitamins A, C, and E. 

Serving Size: 10 Jumbo Shrimp & 1 oz cocktail sauce  

Calories:Protein:Carbs:Fat:
13520 grams9 gram1.5-gram 

Nutrition information was gathered from Fooddata Central and Cronometer

Summary
– High in protein – 40% of protein needed based on the RDA for protein
– High in the vitamins B3 (Niacin), B6 (Pyridoxine), B12 (cobalamin), Choline, 
– Good source of the vitamins folate, vitamin A, vitamin C, and Vitamin E
– High in the minerals copper, phosphorus and selenium
– Good source of the minerals calcium, magnesium, potassium and zinc

Edamame 

Roasted Edamame is a great high protein low carb snack with 14 grams of protein per serving. It is also high in folate and manganese while being a good source of vitamin K. The Only Bean is my favorite because it is pre-roasted, flavored, and ready to eat. 

Serving Size: 1/3 cup – 30 g 

Calories:Protein:Carbs:Fat:
13014 grams9 grams5 grams 

Nutrition information was gathered from Fooddata Central and Cronometer

Summary
– High in protein – 27% of your protein need based on the RDA for protein
– High in the vitamin folate and the mineral manganese 
– Good source of vitamin K 

Pork rinds

Pork Rinds are a high protein, low carb, higher fat snack option. Each serving provides 14 grams of protein, zero carbohydrates, and 10 grams of fat. With almost 4 grams of saturated fat, these are pushing it, 19%making it a good source of and almost high in saturated fat. 

Serving Size: 1 oz Goya Chicharrones pork rinds 

Calories:Protein:Carbs:Fat:
15014 grams0 grams10 grams 

Nutrition information was gathered from Fooddata Central and Cronometer. 

Summary
-High in protein – 27% of protein needed based on the RDA for protein

Low-fat string cheese

Low-fat string cheese is an excellent high-protein, low-carb snack. It provides 6 grams of protein per ounce and is a good source of calcium. This makes it an ideal snack for those looking to get in their protein and calcium.

Serving Size: 1 oz 

Calories:Protein:Carbs:Fat:
506 grams1 gram2.5 grams 

Nutrition information was gathered from Fooddata Central and Cronometer

Summary
– Good source of protein – 12% protein need based on the RDA for protein
– Good source of calcium 

Just Bare Lightly Breaded Chicken Nuggets

Just Bare Lightly Breaded Chicken Nuggets are a high protein, low carb snack that provides 16 grams of protein per serving. They are also a good source of vitamins and minerals such as iron, phosphorus, magnesium, and selenium. I got these specific ones from Costco, but there are also many recipes you can use to make your own.

Serving Size: 3oz – 84 g 

Calories:Protein:Carbs:Fat:
1609 grams6 grams6 grams 

Nutrition information was gathered from Fooddata Central and Cronometer

Summary
-High in protein – 30% protein needed based on the RDA for protein.

Final Thoughts 

High protein, low carb snacks are a great way to get your protein intake without going over on your carbs. They provide the essential nutrients and vitamins needed to stay healthy while also controlling your carbohydrates. There are plenty of tasty options, including edamame, shrimp cocktail, pork rinds, or Chicken Nuggets. Give them a try today and start snacking the healthy way! 

Noah Quezada is a Registered Dietitian Nutritionist located in Denver, Colorado. Over the course of more than a decade, he has gained extensive experience in helping clients manage their weight through in-person sessions. Noah is also the 2023 President of the Colorado Academy of Nutrition and Dietetics.

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