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Greek yogurt is a popular and versatile high-protein snack. Packing 21.5 grams of protein per cup and high in nutrients like calcium and B12, Greek yogurt is a filling and healthy choice.
But while Greek yogurt is a well-rounded snack option, there are plenty of other options for those who want to increase their protein intake. Whether you’re dairy-free or are simply looking to switch things up, there are plenty of convenient, tasty snacks that deliver more protein than Greek yogurt.
Here are five satisfying options that beat Greek yogurt for protein content.
1. Canned Tuna
- Protein content: 1 can has 40.6 grams of protein
A 172-gram can of tuna delivers over 40 grams of high-quality, filling protein, which is significantly more than what’s found in the same serving of Greek yogurt. Tuna is also high in essential nutrients, like B6, B12, selenium, magnesium, and vitamin E, and is a good source of omega-3 fatty acids, which have powerful anti-inflammatory properties. Plus, tuna is carb-free, making it a smart, high-protein snack option for those following low-carb, high-protein diets.
2. Cottage Cheese
- Protein content: 1 cup has 25 grams of protein
Like Greek yogurt, cottage cheese is a high-protein dairy product that’s often enjoyed as a snack. Cottage cheese also delivers high levels of vitamins and minerals, such as selenium, an essential mineral that supports thyroid health and acts as a powerful antioxidant. Along with vitamins and minerals, some types of cottage cheese are rich in probiotics, which are microorganisms that can benefit health, including gut health. To boost your probiotic intake, choose cottage cheese products labeled “made with live and active cultures,” which indicates they contain beneficial probiotics in meaningful amounts.
3. Protein Shake
- Protein content: 1 scoop has about 28 grams of protein, depending on the specific brand
Protein shakes are the ultimate high-protein snack. Not only are they quick and simple to make, but they can be modified to fit most any dietary preference, including vegan, dairy-free, and low-carb.
Whey protein powder, a complete protein that provides all nine essential amino acids your body needs, has been shown to support muscle growth and fat loss, and to improve strength, making it a good choice for those who want to improve their body composition and performance. Plant-based protein powders, such as pea and hemp protein, are options for those following vegan or vegetarian diets.
Make a post-workout, high-protein snack by blending whey protein powder with frozen fruit, nut butter, and coconut water or unsweetened plant-based milk. Protein powders can also be added to snacks like oatmeal and chia pudding to increase their protein content and make them more filling.
4. Turkey Jerky
- Protein content: 2 ounces have 26 grams of protein
Turkey jerky is a concentrated source of protein. 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.
5. Collagen Hot Chocolate
- Protein content: 1 cup has 28.3 grams of protein
A cup of hot chocolate made with 8 ounces of milk mixed with a scoop of collagen peptides packs over 28 grams of protein, making it a better source than Greek yogurt. Collagen peptides are among the most versatile protein sources, as they can be mixed into hot and cold beverages, baked goods, oatmeal, and smoothies. Adding collagen peptides to your diet can benefit health in several ways, including improving bone density, supporting joint and skin health, and increasing muscle mass.
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