High protein low calorie snacks
Start with prawns, tuna, chicken, quark or reduced-fat cottage cheese. A portion of each gives 13g of protein or more, under 100 calories. But peanuts give a fifth of the protein per calorie of prawns.
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What are the best low calorie high protein snacks?
Cooked prawns, tinned tuna, chicken breast, quark (a soft, low-fat cheese) and reduced-fat cottage cheese. Each portion below has 13g to 20g of protein and under 100 calories.
| Snack | Protein | Calories |
|---|---|---|
| Cooked king prawns, 100g | 16g | 68 kcal |
| Reduced-fat cottage cheese, 125g | 13g | 85 kcal |
| Tuna in brine, drained, 80g | 20g | 87 kcal |
| Grilled chicken breast, no skin, 60g | 19g | 89 kcal |
| Quark, 125g | 18g | 93 kcal |
These are UK averages, so check the label on your brand. Not sure how much protein you need in a day? See how much protein per day.
Pick two from the table for your next food shop.
Are there veggie and vegan high protein snacks under 100 calories?
Yes, but they give less protein for the calories. Quark and cottage cheese from the first table are meat-free. These four add 7g to 9g each.
| Snack | Protein | Calories |
|---|---|---|
| Boiled egg, 50g (about 1) | 7g | 72 kcal |
| Steamed tofu, 100g (vegan) | 8g | 73 kcal |
| Fat-free plain yoghurt, 150g | 8g | 81 kcal |
| Boiled edamame beans, 70g (vegan) | 9g | 99 kcal |
Vegan? Tofu and edamame are your best picks here. For more plant options, see vegan protein sources.
Are nuts a high protein low calorie snack?
High protein, yes. Low calorie, no. Peanuts are about a quarter protein, but almost half fat.
The NHS says nuts are a healthier snack, but they’re high in energy. So the number to check is protein per 100 calories.
Prawns give 24g. Peanuts give 5g, about a fifth as much.
You can work this out from any label. Take the protein per 100g, divide by the calories per 100g, then times by 100. Quark has 14.6g and 74 kcal, so about 20g per 100 calories.
Love nuts? Weigh out 30g once, so you know what a portion looks like. 30g of peanuts has 8g of protein and 169 kcal.
What is a sweet high protein low calorie snack?
Plain quark with 7 strawberries. That’s 100g of quark and an 80g portion of fruit, for 15g of protein and 98 calories, before any topping.
Sources: UK food composition data (CoFID 2021); NHS: 5 A Day portions
The NHS suggests lower fat, lower sugar yoghurts, such as plain low fat yoghurt. So buy it plain and add the fruit yourself.
Eyeing a protein bar instead? Read how to pick a protein bar first. More ideas in healthy sweet snacks.
How do I pick a high protein low calorie snack?
Six checks for your next high protein snack
- Build it on prawns, tuna, chicken, quark or reduced-fat cottage cheese.
- Work out protein per 100 calories: protein per 100g, divided by calories per 100g, times 100.
- Check calories per portion as well as per 100g. The pack’s portion may not be yours.
- Limit snacks with any red on the traffic-light label.
- Put snacks in a bowl. Don’t eat straight from the packet.
- Weigh nuts: 30g of peanuts has 169 kcal.
Sources: UK food composition data (CoFID 2021); NHS: food labels; NHS: healthy eating to lose weight
The NHS says the maker’s idea of a portion may be different from yours. And even healthy foods can add weight if you have more calories than you need.
Trying to lose weight? The NHS plan cuts around 600 calories a day, with about 100 of them from snacks. More swaps in healthy snacks for weight loss, and whole meals in high protein low calorie meals.
When to speak to a GP
Speak to a GP or a healthcare professional before you change how you eat if:
- You have a medical condition, or a special diet for your health.
- You have an eating disorder, or have had one in the past. The NHS points to the charity Beat for help.
- You have kidney disease. NICE says people with it should be offered diet advice that fits how severe it is.
Whatever you eat, see a GP if you keep losing weight without changing your diet or exercise routine.
Losing weight and have other symptoms too? The NHS says to see a GP as soon as possible.