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: |
| 78 | 6.3 grams | >1 gram | 5.3 grams |
Nutrition information was gathered from Fooddata Central and Cronometer.
Summary
– 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: |
| 163 | 28 grams | 6 grams | 2.3 grams |
Nutrition information was gathered from Fooddata Central and Cronometer.
Summary
– 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: |
| 100 | 17 grams | 6 grams | 1 gram |
Nutrition information was gathered from Fooddata Central and Cronometer.
Summary
-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: |
| 120 | 24 grams | 4 grams | 1.5 grams |
Nutrition information was gathered from Fooddata Central and Cronometer.
Serving Size: 1 scoop Whey protein powder – Optimum Nutrition Gold Standard
Summary
– 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: |
| 159 | 6 grams | 8 grams | 13 grams |
Nutrition information was gathered from Fooddata Central and Cronometer.
Summary
– 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: |
| 70 | 11 grams | 6 grams | 0.5-gram |
Nutrition information was gathered from Fooddata Central and Cronometer.
Summary
– 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: |
| 50 | 11 grams | 1 gram | 0.5-gram |
Nutrition information was gathered from Fooddata Central and Cronometer.
Summary
– 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: |
| 80 | 17 grams | 1 gram | 0.5-gram |
Nutrition information was gathered from Fooddata Central and Cronometer.
Summary
– 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: |
| 135 | 20 grams | 9 gram | 1.5-gram |
Nutrition information was gathered from Fooddata Central and Cronometer.
Summary
– 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. Seapoint Roasted Edamame is my favorite because it is pre-roasted, flavored, and ready to eat.
Serving Size: 1/3 cup – 30 g
| Calories: | Protein: | Carbs: | Fat: |
| 130 | 14 grams | 9 grams | 5 grams |
Nutrition information was gathered from Fooddata Central and Cronometer.
Summary
– 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: |
| 150 | 14 grams | 0 grams | 10 grams |
Nutrition information was gathered from Fooddata Central and Cronometer.
Summary
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: |
| 50 | 6 grams | 1 gram | 2.5 grams |
Nutrition information was gathered from Fooddata Central and Cronometer.
Summary
– 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: |
| 160 | 9 grams | 6 grams | 6 grams |
Nutrition information was gathered from Fooddata Central and Cronometer.
Summary
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. Noah specializes in helping people develop lifelong habits and skills that lead to a long and productive healthy life. Noah’s goal is to provide evidence-based nutrition information through blogging, video, podcasting, and coaching.
