While cottage cheese is a versatile snack that packs 23.5 grams of filling protein per cup, there are plenty of other convenient, tasty options that deliver as much or more protein, plus added perks like healthy fats, antioxidants, or fiber.
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- Protein content: 28 grams, on average
- Serving size: 1 scoop, mixed with water
If you want a snack that delivers maximum protein in one serving, a protein shake is hard to beat. A shake made with a scoop of whey protein powder can pack over 25 grams of protein, beating out cottage cheese. Plus, you can easily add other protein sources to your shake, like nut butter and Greek yogurt, to boost the protein content even higher.
Studies show that drinking whey protein shakes can help improve your body composition by increasing muscle gain and supporting fat loss.
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- Protein content: 26 grams
- Serving size: 2 ounces
Jerky is savory, salty, portable, and packed with protein, making it a solid option for a filling snack on the go. Turkey jerky has one of the highest protein contents of jerky products, packing 26 grams of protein per 2-ounce serving. It’s also low in calories and carbs, making it a solid option for those who are managing their weight.
While turkey jerky can be a healthy choice, some products can be high in sodium and added sugar, which can harm health if overconsumed. When possible, choose low-sodium turkey jerky made without added sugar.
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- Protein content: 40.6 grams
- Serving size: 1 can (172 grams)
Eating a can of tuna for a snack will cover a large portion of your daily protein needs. One can of tuna contains over 40 grams of protein, making it one of the most efficient and convenient ways to boost your protein intake between meals.
Another reason to add tuna to your weekly snack lineup is its high levels of vitamins, minerals, and healthy fats. Tuna is rich in essential nutrients like B12, magnesium, and vitamin E, as well as omega-3 fatty acids.
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- Protein content: 26 grams
- Serving size: 3 ounces
Chicken is an excellent source of protein. It’s also high in vitamins and minerals, such as B6, zinc, and selenium, which are critical for overall health.
A 3-ounce serving covers just under 44% of your daily selenium needs, a mineral that plays critical roles in immune health and functions as a powerful antioxidant, protecting cells against oxidative damage.
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- Protein content: 25 grams
- Serving size: 1 cup
Though they contain similar nutrients, Greek yogurt slightly edges out cottage cheese in protein. Greek yogurt is a better option if you’re trying to pack as much protein as possible into a single snack.
It’s also an excellent source of B12, selenium, and calcium, a mineral needed for a healthy heart, nerve, and muscle function, and strong bones.
Protein supplies the amino acids your body needs to support vital functions, including immune health, muscle growth, and the production of hormones and neurotransmitters.
Additionally, adding protein sources to your meals may help support weight loss, strength gain, and muscle growth. Protein slows digestion and stimulates the release of satiety hormones, which helps you feel fuller after eating. Increasing your protein intake can also help you improve your body composition when paired with exercise by helping you build muscle and lose fat.
Because it slows the release of sugar into your bloodstream, increasing your protein intake can also support better blood sugar management, making protein-rich snacks especially important for people with high blood sugar.
Increasing protein intake can also protect against fractures, osteoporosis, and age-related muscle loss.
