ParrotPalHigh-protein snacks: 20 easy UK options, by protein
Everyday snacks from any UK supermarket, with the protein, the calories and how much protein you get for every 100 kcal.
High-protein snacks
Per portionShowing all 20 snacks, most protein first.
Cooked chicken breast pieces
100 g30 gprotein160 kcal19 g protein per 100 kcal
Tin of tuna in spring water
one tin, drained26 gprotein115 kcal23 g protein per 100 kcal
Cooked king prawns
150 g22 gprotein100 kcal22 g protein per 100 kcal
Protein shake, ready to drink
one bottle or cartonabout 20 gprotein130 kcal15 g protein per 100 kcal
Firm tofu cubes
150 g19 gprotein180 kcal11 g protein per 100 kcal
0% Greek yogurt
170 g pot17 gprotein95 kcal18 g protein per 100 kcal
Lean ham with a light mini cheese
60 g ham, one 20 g cheese17 gprotein107 kcal16 g protein per 100 kcal
Skyr
150 g16 gprotein95 kcal17 g protein per 100 kcal
Cottage cheese
150 g15 gprotein120 kcal13 g protein per 100 kcal
Turkey breast slices with cucumber sticks
60 g turkey14 gprotein65 kcal22 g protein per 100 kcal
Two boiled eggs
2 medium eggs13 gprotein150 kcal9 g protein per 100 kcal
Quark
100 g12 gprotein65 kcal18 g protein per 100 kcal
Lean ham slices
60 g12 gprotein65 kcal18 g protein per 100 kcal
Beef jerky
25 g bag11 gprotein70 kcal16 g protein per 100 kcal
Light mozzarella
60 g, about half a ball11 gprotein100 kcal11 g protein per 100 kcal
Glass of semi-skimmed milk
300 ml11 gprotein140 kcal8 g protein per 100 kcal
Two light mini cheeses
2 × 20 g10 gprotein84 kcal12 g protein per 100 kcal
Edamame beans
80 g, defrosted9 gprotein100 kcal9 g protein per 100 kcal
Reduced-fat cheddar
30 g8 gprotein95 kcal8 g protein per 100 kcal
Roasted chickpeas
30 g bag6 gprotein120 kcal5 g protein per 100 kcal
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Protein and calories are approximate, from typical UK supermarket labels. Brands vary, so check the label. “No fridge needed” means until it’s opened.
What counts as a high-protein snack?
There’s no official definition. On this page, a high-protein snack has roughly 10 g of protein or more, and more protein than its calories would suggest.
The quickest way to judge that is protein per 100 kcal. A pot of skyr gives about 17 g of protein for every 100 kcal. Peanut butter on a slice of wholemeal toast gives about 4 g (8 g of protein for 180 kcal). Both are fine foods, but only one is doing much for your protein.
A few lighter snacks under 10 g are on the list because they’re handy and easy to pair with something else.
High-protein snacks under 100 calories
These come in at 100 kcal or less, with the most protein per calorie first:
- Cooked king prawns, 150 g: 22 g protein, 100 kcal
- Turkey breast slices with cucumber sticks, 60 g turkey: 14 g protein, 65 kcal
- Quark, 100 g: 12 g protein, 65 kcal
- Lean ham slices, 60 g: 12 g protein, 65 kcal
- 0% Greek yogurt, 170 g pot: 17 g protein, 95 kcal
- Skyr, 150 g: 16 g protein, 95 kcal
- Beef jerky, 25 g bag: 11 g protein, 70 kcal
- Two light mini cheeses, 2 × 20 g: 10 g protein, 84 kcal
- Light mozzarella, 60 g, about half a ball: 11 g protein, 100 kcal
- Edamame beans, 80 g, defrosted: 9 g protein, 100 kcal
- Reduced-fat cheddar, 30 g: 8 g protein, 95 kcal
Vegetarian high-protein snacks
With the most protein per calorie first. For cheese, look for the vegetarian mark, as some is made with animal rennet.
- Quark, 100 g: 12 g protein, 65 kcal
- 0% Greek yogurt, 170 g pot: 17 g protein, 95 kcal
- Skyr, 150 g: 16 g protein, 95 kcal
- Protein shake, ready to drink, one bottle or carton: 20 g protein, 130 kcal
- Cottage cheese, 150 g: 15 g protein, 120 kcal
- Two light mini cheeses, 2 × 20 g: 10 g protein, 84 kcal
- Light mozzarella, 60 g, about half a ball: 11 g protein, 100 kcal
- Firm tofu cubes, 150 g: 19 g protein, 180 kcal
- Edamame beans, 80 g, defrosted: 9 g protein, 100 kcal
- Two boiled eggs, 2 medium eggs: 13 g protein, 150 kcal
- Reduced-fat cheddar, 30 g: 8 g protein, 95 kcal
- Glass of semi-skimmed milk, 300 ml: 11 g protein, 140 kcal
- Roasted chickpeas, 30 g bag: 6 g protein, 120 kcal
High-protein snacks for weight loss
Protein tends to be filling, so a snack that carries a lot of it for few calories can make a day of eating less feel easier. Weight loss still comes down to your whole day, not one snack.
Snacks fill gaps; meals do most of the work. A practical habit is 25 to 30 g of protein at each meal, with a snack from this list when you’re short. ParrotPal’s protein target is 1.6 g per kg of body weight, counting weight only up to a healthy weight for your height. That figure comes from a review of 49 trials (Morton et al., 2018, British Journal of Sports Medicine): with strength training, extra muscle from more protein levelled off at around 1.6 g per kg of body weight a day. That's an average: some people do better on more, up to about 2.2 g per kg, so treat it as a target to reach rather than a ceiling.
Snacks for a small appetite
When you’re not hungry, pick snacks that are small but carry a lot of protein: a pot of Greek yogurt or skyr, quark, a few turkey slices, a glass of milk or a ready-to-drink shake. Many people find drinks and soft foods easier to manage.
On a GLP-1 medicine such as Mounjaro or Wegovy? Our Mounjaro meal plan builds a week of small, protein-first meals.
High-protein snacks to buy: aisle by aisle
| Aisle | What to buy |
|---|---|
| Dairy and eggs | 0% Greek yogurt, Light mini cheeses, Skyr, Cottage cheese, Eggs, Quark, Light mozzarella, Semi-skimmed milk, Reduced-fat cheddar |
| Chilled meat and fish | Cooked chicken breast pieces, Cooked king prawns, Lean ham, Turkey breast slices |
| Chilled veggie protein | Firm tofu |
| Fruit and veg | Cucumber |
| Frozen | Frozen edamame beans |
| Tins, cupboard and drinks | Tuna in spring water, Ready-to-drink protein shakes, Beef jerky, Roasted chickpeas |
- Read the protein per portion, not just per 100 g. A big number per 100 g means little if the pot is tiny.
- Compare protein with calories. If the protein is close to a tenth of the calories or better (10 g for 100 kcal), it’s pulling its weight.
- Check the sugar on yogurts, bars and shakes. Flavoured versions vary a lot.
- Keep a couple of cupboard snacks in your bag or desk: a tin of tuna, beef jerky or roasted chickpeas.
How much protein do you need a day?
Snacks help you reach a number. The protein calculator works out yours from your height and weight in about 10 seconds.
Work out my protein Low-calorie meals Free LeanShield scoreQuestions people ask
What is the highest-protein snack?
Of the everyday snacks on this page, cooked chicken breast (about 30 g of protein in 100 g) and a tin of tuna (about 26 g) carry the most. For protein per calorie, tuna, turkey slices and king prawns come out on top, at about 22 to 23 g of protein for every 100 kcal.
What are good high-protein snacks under 100 calories?
A 0% Greek yogurt pot (17 g of protein, 95 kcal), skyr (16 g, 95 kcal), turkey breast slices (14 g, 60 kcal), quark (12 g, 65 kcal), lean ham (12 g, 65 kcal) and beef jerky (11 g, 70 kcal). These are approximate, so check the label.
Are protein bars healthy?
They can be a handy option when you are out. Bars vary a lot, so check the label for the protein per bar and the sugar per bar. Use them alongside food, rather than in place of meals.
What are good vegetarian high-protein snacks?
Greek yogurt, skyr, cottage cheese, quark, boiled eggs, light mini cheeses, light mozzarella, firm tofu, edamame beans and roasted chickpeas. For cheese, look for the vegetarian mark on the pack, as some cheese is made with animal rennet.
Do high-protein snacks help with weight loss?
They can help some people. Protein tends to be filling, and a snack with 15 g of protein for under 100 kcal does more for your protein target than one that is mostly sugar or fat. But weight loss depends on your whole day, not one snack. Enough protein, alongside strength training, also helps you hold on to muscle while you lose weight.
Also from ParrotPal
Please read. This page is general information, not medical advice. It isn’t tailored to you and doesn’t replace advice from your GP, prescriber or dietitian. If you have diabetes, kidney disease, a history of disordered eating, a food allergy or any other medical condition, check with them before changing how you eat. Protein and calorie counts are estimates; check the label.
Mounjaro® is a registered trademark of Eli Lilly and Company, and Wegovy® of Novo Nordisk. ParrotPal isn’t affiliated with or endorsed by either company. LeanShield™ is ParrotPal’s muscle protection score: it rates the habits linked to protecting muscle, is not a medical device and doesn’t measure muscle.