18 Under 100-Calorie Snacks That Are High in Protein
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18 Under 100-Calorie Snacks That Are High in Protein

Written by Sharon Lehman on March 07, 2024

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High-protein snacks help fill you up and keep you satisfied longer than carbohydrate-rich snacks because protein is digested slowly. Because protein is filling and has only 4 calories per gram, choosing low calorie, high protein snacks can help you lose or maintain weight. 

Researchers have found individuals who eat high protein diets have less body fat and more lean mass (i.e. muscle), suggesting eating more protein can improve body composition by supporting fat loss and muscle growth.

Besides weight management, high protein, low calorie snacks can help you:

  • Eat in a calorie deficit to support weight loss
  • Increase total daily protein intake
  • Satiate you for fewer calories
  • Curb hunger between meals
  • Energize you between meals
  • Reduce cravings for less healthy foods
  • Prevent overeating at meals

If you need low calorie, high protein snack inspo, we’ve got you covered. Here are 18 ideas for healthy, 100 calorie high protein snacks to help you crush your goals.

1. Chomps Turkey Jerky Meat Sticks

One Chomps turkey stick has:

  • 80 calories
  • 12 grams protein

 

Dried meat and jerky snacks, like Chomps meat sticks, are made from lean meats, which are naturally high in protein and low in calories. Chomps Turkey Jerky meat sticks are the best option for under 100 calorie high protein snacks, but there are also beef and venison Chomps that contain exactly 100 calories per stick.

2. Cottage Cheese

A ½-cup of low-fat cottage cheese has:

  • 98 calories
  • 14 grams protein

 

Low-fat cottage cheese is a satiating low calorie, high protein snack — and no, you don’t have to blend it into ice cream or any other viral food trend. Look for 1% or 2% milkfat on the label to confirm it’s low-fat. Try adding your favorite spices or fresh herbs for a savory dip for sliced celery and cucumber.

3. Tuna

Three ounces of canned tuna contains:

  • 99 calories
  • 22 grams protein

 

To keep calories low, choose light or albacore tuna packed in water instead of oil. If a whole can of tuna is more than you want, eat half the can (2.5 ounces) and pair it with non-starchy veggies, like cucumber, carrot, and celery sticks, or a few whole grain crackers and you’ll still have a low calorie, high protein snack with 10 grams of protein.

4. Celery & Peanut Butter

Two medium stalks of celery with 1 tablespoon of peanut butter have:

  • 106 calories
  • 4 grams protein

 

Nuts and nut butter butter are a good choice for protein, but they’re also high in healthy fats which drives up the calories. Most of the calories in this snack come from the peanut butter, so be sure to measure a level tablespoon to keep it at 100 calories. 

5. Hard-Boiled Egg

One large hard-boiled egg has:

  • 78 calories
  • 6 grams protein

 

If you find plain eggs boring, try sprinkling yours with salt and black pepper or dipping your egg in low-calorie seasonings and condiments, like everything but the bagel seasoning, soy sauce, hot sauce, mustard, or salsa. 

6. Egg White & Veggie Scramble

A ½-cup of egg whites scrambled with ½ cup chopped bell pepper has:

  • 78 calories
  • 14 grams protein

 

You can change up the flavor of your egg white scramble by using a variety of non-starchy veggies, like spinach, onion, tomatoes, or mushrooms. Scramble with a spritz of cooking spray to keep calories under 100 and season with your favorite spices or hot sauce.

7. String Cheese

One part-skim mozzarella string cheese contains:

  • 80 calories
  • 7 grams protein

 

Not just for kids, string cheese is a convenient and portable low calorie, high protein snack. Cheese can be easy to overeat, but individually wrapped string cheese makes you stick to one serving and keeps calories in check. 

8. Turkey 

Two ounces of sliced deli turkey has:

  • 62 calories
  • 12 grams protein

 

For a bit more protein (and flavor!), smear a wedge of spreadable cheese, like Laughing Cow, or a tablespoon of hummus on your turkey slices. Either spread adds roughly 45 calories and 1-2 grams of protein for a total of 107 calories and 13-14 grams of protein.

9. Bone Broth

One cup of beef bone broth contains:

  • 47 calories
  • 10 grams protein

 

A cup of bone broth is a warming and savory alternative to ordering a sugary coffee drink mid-afternoon. It’s also low in calories, leaving you enough wiggle room to pair with a piece of fruit, non-starchy veggies, or a few whole grain crackers for a satisfying snack.

10. Greek Yogurt

A ¾-cup serving of nonfat Greek yogurt has:

  • 100 calories
  • 18 grams protein

 

Greek yogurt is strained to remove excess liquid, resulting in a thicker, creamier, and more protein-packed yogurt. Plain, fat-free Greek yogurt is your best choice for high protein, low fat snacks. 

You can use 2% or whole milk yogurt, but you’ll have to decrease the serving size because those varieties contain more fat and calories. A ½-cup of whole milk Greek yogurt has 100 calories and 11 grams protein.

11. Edamame

A ½-cup of shelled edamame contains:

  • 100 calories
  • 8 grams protein

 

Edamame in pods is a great high protein, low fat snack to keep stashed in the freezer. You’ll get roughly ½ cup of edamame from 8 ounces of frozen soybean pods. Simply thaw them in the microwave or steam until warm, then sprinkle with salt or dip in soy sauce.

12. Roasted Chickpeas

One-third of a cup of roasted chickpeas has:

  • 80 calories
  • 5 grams protein

 

Roasted chickpea snacks are crisp and crunchy, making them a good alternative to greasy chips and calorie-dense nuts. They’re available seasoned with a hint of salt or other flavors, like ranch, barbeque, and buffalo.

13. Tofu

A ½-cup of cubed tofu has:

  • 94 calories
  • 10 grams protein

 

Tofu can be eaten raw and has a smooth, slightly chewy texture similar to firm cheese or meat. For a crispy texture, choose extra firm tofu, blot excess water with paper towels, cut into cubes, and pan-fry in cooking spray or air-fry until crispy. Dip the cubes in soy sauce for extra flavor.

14. Almonds 

A small handful of almonds (about 15 nuts) has:

  • 105 calories
  • 4 grams protein

 

Almonds and other nuts are a good source of protein and other nutrients, but they also contain unsaturated fat which can add a lot of calories if you’re not measuring your portions. Choose raw or dry roasted almonds, which means the nuts have been roasted without any extra oil. Nuts that are roasted in oil contain additional fat and calories.

15. Sunflower Seeds

Two tablespoons of sunflower seeds contain:

  • 102 calories
  • 4 grams protein

 

Crunchy with a nutty flavor, sunflower seeds can be fun to crack and eat out of their shell or you can buy them already shelled. Like nuts, sunflower seeds are rich in protein as well as healthy fats, so measuring your serving is key to sticking to your 100-calorie, high-protein snack goals.

16. 1% Milk 

One cup of 1% milk has:

  • 103 calories
  • 8 grams protein

 

Low-fat milk is a naturally high protein, low fat snack. With 8 grams of protein per cup, 1% milk will keep you full without the extra calories from fat found in 2% or whole milk. It delivers a creamier texture than skim milk and contains significantly more protein than most plant-based milks.

17. Smashed Black Beans

A ½-cup of black beans contains:

  • 60 calories
  • 8 grams protein

 

Try snacking on a handful of beans in place of trail mix or use a fork to mash them on a brown rice cake or celery stalks. If snacking on plain beans doesn’t excite your taste buds, look for roasted bean snacks, like Bada Bean Bada Boom. Their 1-ounce snack bags come in a variety of flavors and have 110 calories and 6 grams of protein.

18. Protein Shake

  • About 110 calories
  • 20 grams of protein or more

 

We can’t talk about high protein, low calorie snacks without including protein powder. A protein shake is one of the quickest and easiest high protein, low calories snacks on this list.

Most protein powders deliver 20 to 25 grams of protein per serving. Protein powders that are low in fat and carbs, about 2 grams or less of each, usually come in right around 100 calories per serving. All you need to do is shake together water, flavored protein powder, and ice.

Frequently Asked Questions

How to get 10g of protein in 100 calories?

There are plenty of foods that deliver roughly 10 grams of protein for under 100 calories. The trick to keeping calories from snacks low is being aware of portion sizes and measuring your serving. 

Examples of 100 calorie, high protein snacks that deliver 10 grams of protein or more include:

  • ½ cup low-fat Greek yogurt
  • A meat jerky stick, such as Chomps
  • A small can of white albacore tuna

What are high-protein snacks for weight loss?

High-protein snacks include foods or ingredients that are good sources of protein. Protein is highly satiating and is your best friend if you’re trying to lose weight. Eating high protein, low calorie snacks can support weight loss by squashing hunger between meals and filling you up with fewer calories.

What snacks have the highest protein and lowest calories?

Lean animal proteins are naturally high in protein and low in calories since they have zero carbohydrates and are low in fat. Examples include canned tuna, beef jerky, and deli turkey slices, which are essentially all protein.

The Bottom Line

Snacks are an important part of a balanced meal plan, whether you’re trying to lose weight or not. Healthy snacks also add valuable nutrients, like protein, to your day. Protein is highly satiating, which means protein-rich snacks can help curb hunger between meals, prevent overeating, and reduce cravings for less healthy snacks. 

High protein, low calorie snacks, like Chomps meat sticks, are the secret sauce to losing or maintaining weight. Reach for one of these satisfying, 100 calorie, high protein snacks to eat healthier and help you achieve your goals.

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✍️ ABOUT THE AUTHOR 📚

Sharon Lehman

Sharon Lehman

Sharon Lehman, RD Sharon is an Integrative Nutrition Health Coach, and health and wellness writer. She specializes in intuitive eating, recipe development, food photography, and hormone health. She enjoys sharing healthy living tips and recipes on her blog: www.heartandstove.com