High Protein Snacks: 5 Picks With 10 g or More per Serving
These high protein snacks are for anyone who wants a snack that holds them over between meals, packs into a gym bag or tops a bowl of yogurt without much prep. The criterion: every pick lists at least 10 g of protein per serving on the brand’s own nutrition panel. The list crosses the aisles, from beef sticks and protein bars to roasted edamame, canned sardines and hemp hearts.
How we picked
We went through every snack and pantry product on Supercery and kept the ones whose protein figure, taken from the manufacturer’s nutrition panel or product page, is 10 g or more per labeled serving. Protein powders and drinks such as bone broth are left out, since they do a different job; see our protein guide for those. Five products made the cut. Each pick links the brand page that lists the protein number, and each product page links the public reviews we summarized. We have not tasted or tested these ourselves, and the order below simply runs from most to least protein per serving.
One caution on comparing: serving sizes differ a lot, from a 1 oz handful to a 3 oz can, so check the gram weight next to the protein number before you decide.
High protein snacks with 10 g or more per serving
Wild Planet Wild Sardines in Extra Virgin Olive Oil with Lemon
Wild Planet lists 17 g of protein per 3 oz serving, along with 1,140 mg of EPA and DHA omega-3s. The sardines come scale-free with a slice of lemon, ready to eat on crackers or a salad. They suit savory snackers who are fine with fish and want a shelf-stable option. See Wild Planet Sardines with Lemon.
Seapoint Farms Dry Roasted Edamame, Sea Salt
Seapoint Farms lists 14 g of protein and 6 g of fiber per 1/3 cup, made from just soybeans and sea salt. The label carries vegan, gluten-free and Non-GMO Project Verified marks. It is the plant-based pick with the most protein here, though it is not for anyone avoiding soy. See Seapoint Farms Dry Roasted Edamame.
RXBAR Chocolate Sea Salt
RXBAR lists 12 g of protein per 52 g bar, mostly from egg whites, with 0 g added sugars. Dates sweeten it, so total sugars are still 14 g. It suits people who want a bar with a short ingredient list, but it contains eggs, cashews and almonds. See RXBAR Chocolate Sea Salt.
Chomps Original Beef Sticks
Chomps lists 10 g of protein per 1.15 oz stick with 0 g carbs and 0 g sugar. The sticks are grass-fed and finished beef, individually wrapped and shelf stable, and the brand says they are free of the top 9 allergens. Sodium is 380 mg per stick, worth noting if you watch salt. See Chomps Original Beef Sticks.
Manitoba Harvest Hemp Hearts
The Manitoba Harvest nutrition panel lists 10 g of protein per 3 tbsp (30 g), with 0 g added sugars and 0 mg sodium. Hemp hearts are ready to eat, so they work sprinkled on yogurt, oatmeal or a smoothie bowl. They suit vegans and anyone who wants to add protein to a snack they already eat. See Manitoba Harvest Hemp Hearts.
Quick comparison
| Product | Qualifying fact | Good for |
|---|---|---|
| Wild Planet Sardines | 17 g protein per 3 oz | Savory snack with omega-3s |
| Seapoint Farms Edamame | 14 g protein per 1/3 cup | Crunchy plant protein |
| RXBAR Chocolate Sea Salt | 12 g protein per bar | Grab-and-go bar |
| Chomps Beef Sticks | 10 g protein per stick | Zero-carb, allergen-aware snack |
| Manitoba Harvest Hemp Hearts | 10 g protein per 3 tbsp | Topping for yogurt or oats |
FAQ
How much protein makes a snack high protein?
There is no single rule for snacks, so we set a simple line of 10 g per labeled serving. Compare the serving weight too, because a bigger portion naturally lists more protein.
Which of these high protein snacks are vegan?
Seapoint Farms Dry Roasted Edamame and Manitoba Harvest Hemp Hearts are labeled vegan by their brands. The other picks contain beef, fish or egg whites.
Which picks have no added sugar?
RXBAR, Seapoint Farms, Manitoba Harvest and Wild Planet list 0 g added sugars, and Chomps lists 0 g sugar per stick. RXBAR still has natural sugar from dates.
Which ones travel best?
Chomps sticks are individually wrapped and need no refrigeration, and RXBAR comes as single bars. Manitoba Harvest also sells hemp hearts in single-serve packs. The edamame comes in a large 27 oz jar, so portion it into a small container before you head out.
What about allergens?
RXBAR contains eggs, cashews and almonds, the edamame is soy, and the sardines are fish. Chomps says its sticks are free of the top 9 allergens. Always read the package, since recipes and facilities can change.
Where to go next
For more on comparing labels, read our healthy snacks buying guide and our healthy pantry staples guide. Browse more options in the healthy snacks and pantry staples collections, and if you want protein in a shaker instead, see the protein powder buying guide.