High protein low calorie snacks: 20 ideas with 10 g of protein in 200 calories or less

What counts as a high protein, low calorie snack on this list?

On this list, a high protein, low calorie snack has at least 10 g of protein and 200 kcal or less in one serving, and the page checks every snack against both. Examples are the egg white bites with spinach, with 17.2 g of protein in 85 kcal, and cottage cheese with pineapple, with 15.8 g in 138 kcal.

Why 10 g and 200 kcal? There is no official definition of a high protein, low calorie snack, and the lists that rank for this search each draw their own lines. CookUnity's 17 "aim for at least seven grams of protein and under 200 calories per serving"; Crunch's 33 are "all under 150 calories" with no protein floor; Hurry The Food Up's 13 allow up to 250 kcal (all read November 5, 2026). This page keeps CookUnity's 200 kcal, the ceiling of the low calorie snacks list, and raises the protein to 10 g, the floor of the high protein snacks list, above CookUnity's 7 g. It groups the snacks under the 100 and 150 kcal lines too, so a reader who uses one of them stops there. The 20 snacks are new: none repeats a snack of those two lists.

The lines sort snacks; they are not amounts you need. A snack of 80 kcal is not better than one of 180: it is smaller, and the right size depends on your day and what you eat around it.

Calories, protein, carbohydrate and fat are added up from the grams with the values per 100 g of USDA FoodData Central, SR Legacy, for the generic food, not a brand. Oil is counted where used; salt, herbs, spices, a squeeze of lemon, vanilla and ice are not. Shrimp is weighed raw, canned fish drained, and cherry tomatoes are counted with USDA's values for red ripe tomatoes. Beef jerky and protein powder vary a lot between brands: on a package, the label's own figures replace these. The IZeat healthy check, the Recipes section definition for meals, asks for 20 g of protein and 80 g of vegetables, fruit or legumes; none of these snacks passes it, which is expected for a snack of 200 kcal or less.

IZeat wrote these snacks and computed their figures from USDA values; creators' tested versions will replace them as they are published.

Which high protein snacks have 100 calories or less?

These 7 snacks reach 10 g of protein in 100 kcal or less. Almost all the calories come from the protein food itself: egg whites, shrimp, tuna, nonfat Greek yogurt, cottage cheese, smoked salmon or whey, sometimes with a vegetable beside it.

Iced protein coffee (vegetarian) · 17.5 g of protein · 89 kcal

1. Shake the cooled coffee, the protein powder and the milk in a jar until smooth.
2. Pour over ice.

Egg white bites with spinach (vegetarian) · 17.2 g of protein · 85 kcal

1. Whisk the egg whites with the chopped spinach and pepper and pour into a silicone muffin tin, or a tin lined with paper cups, so no oil is needed.
2. Bake until set in the center; they keep in the fridge for a few days.

Shrimp cocktail with salsa · 16.7 g of protein · 80 kcal

1. Boil the shrimp until pink and opaque all the way through, then cool them in iced water.
2. Dip them in the salsa.

Tuna and Greek yogurt lettuce cups · 16.3 g of protein · 83 kcal

1. Mix the drained tuna with the Greek yogurt, lemon and pepper.
2. Spoon it into the lettuce leaves.

Nonfat Greek yogurt with cinnamon (vegetarian) · 15.3 g of protein · 89 kcal

1. Stir a pinch of cinnamon, and vanilla if you like, into the Greek yogurt.

Smoked salmon and cottage cheese on celery · 12.9 g of protein · 91 kcal

1. Fill the celery sticks with the cottage cheese and lay the smoked salmon on top.

Cottage cheese with cucumber and black pepper (vegetarian) · 12.8 g of protein · 95 kcal

1. Dice the cucumber and stir it into the cottage cheese with plenty of black pepper.

Which high protein snacks have 101 to 150 calories?

These 9 snacks have 101 to 150 kcal: cottage cheese or Greek yogurt with fruit or carrots, edamame, tofu, jerky, deli turkey with an egg or hummus, or salmon on a rice cake.

Soy-marinated tofu cubes (vegan) · 17.7 g of protein · 147 kcal

1. Cut the tofu into cubes, toss them with the soy sauce and a little grated ginger.
2. Eat them cold, or bake or air-fry them until crisp.

Greek yogurt with raspberries and chia (vegetarian) · 16.7 g of protein · 139 kcal

1. Top the Greek yogurt with the raspberries and sprinkle the chia seeds over.

Greek yogurt herb dip with carrot sticks (vegetarian) · 16 g of protein · 121 kcal

1. Stir dill, chives, garlic powder and salt into the Greek yogurt.
2. Dip the carrot sticks in it.

Cottage cheese with pineapple (vegetarian) · 15.8 g of protein · 138 kcal

1. Top the cottage cheese with the diced pineapple.

Egg and turkey snack plate · 14.2 g of protein · 141 kcal

1. Boil the egg until the yolk and white are firm, then cool and peel it.
2. Serve it halved with the rolled turkey slices and the cherry tomatoes.

Salmon salad on a rice cake · 13.8 g of protein · 113 kcal

1. Mash the drained salmon with the Greek yogurt, lemon and dill.
2. Spread it on the rice cake.

Turkey and hummus pepper boats · 12.7 g of protein · 142 kcal

1. Cut the pepper into wide strips and spread each with hummus.
2. Top with the turkey slices.

Shelled edamame with chili flakes (vegan) · 11.9 g of protein · 121 kcal

1. Cook the shelled edamame from frozen, drain and toss with chili flakes and a pinch of salt.

Beef jerky with snap peas · 11.6 g of protein · 148 kcal

1. Eat the jerky with the raw snap peas; check the package for the jerky's own figures.

Which high protein snacks have 151 to 200 calories?

These 4 snacks have 151 to 200 kcal: a protein shake with milk, a scramble, cottage cheese with fruit and almonds, and roasted edamame and chickpeas. The strawberry milk protein shake carries the most protein of the list, 26.7 g.

Strawberry milk protein shake (vegetarian) · 26.7 g of protein · 175 kcal

1. Blend the protein powder, milk and strawberries with a few ice cubes until smooth.

Egg and cottage cheese scramble (vegetarian) · 18.6 g of protein · 186 kcal

1. Wilt the spinach in a non-stick pan.
2. Add the beaten eggs and the cottage cheese and stir until the eggs are firm, with no liquid egg left.

Cottage cheese with strawberries and almonds (vegetarian) · 17.7 g of protein · 180 kcal

1. Top the cottage cheese with the sliced strawberries and the chopped almonds.

Roasted edamame and chickpea mix (vegan) · 11.6 g of protein · 172 kcal

1. Pat the edamame and cooked chickpeas dry and toss them with the oil and spices.
2. Roast in the oven or an air fryer, shaking once or twice, until crisp.

Which foods give 10 g of protein for the fewest calories?

This compares only the protein foods used in the snacks on this page, not every food. By USDA values, these five carry 10 g of protein for the fewest calories: shrimp, raw (42 kcal); whey protein powder (45 kcal); tuna in water, drained (45 kcal); egg white (48 kcal); nonfat Greek yogurt (58 kcal). Whole eggs, tofu, edamame and jerky bring fat or carbohydrate with the protein, and nuts carry too many calories to reach 10 g under 200 kcal alone: 10 g of protein from almonds is 47 g and 273 kcal.

The "Protein per 100 kcal" column of each group table compares the snacks the same way: shrimp cocktail with salsa (21 g), egg white bites with spinach (20.3 g) and tuna and Greek yogurt lettuce cups (19.8 g) lead.

What do "high protein" and "low calorie" mean on a package?

On a US package, both are claims with a legal definition. "High in protein" means at least 20% of the Daily Value per reference amount customarily consumed (21 CFR 101.54); the Daily Value for protein is 50 g for adults and children 4 years and older, so 10 g, counted after a correction for protein quality (21 CFR 101.9); the grams on this page are USDA values without that correction. "Low calorie" means 40 calories or less per reference amount, and, for foods whose reference amount is 30 g or 2 tablespoons or less, also per 50 g (21 CFR 101.60). Few foods hold 10 g of protein in 40 calories, so few packages can carry both claims. No snack on this page has 40 kcal or less; each meets the lines the ranking lists use instead.

• Read the protein and the calories per serving on the Nutrition Facts panel, then the serving size and the servings per container.
• Divide the protein by the calories: 10 g of protein in 200 kcal is 5 g per 100 kcal, the lowest ratio this page admits.
• Check the added sugar, which the panel lists apart from the total sugar, and the sodium on jerky and deli meats.

This page names no brand: a packaged product's own label is the only figure for that product.

How do you count a snack in your day?

A snack counts like any meal: its calories, protein, carbohydrate and fat add to those of the day's meals, and that total is what you compare with a target, if you chose one.

How much protein suits you is personal: the protein intake calculator gives a reference from your weight. Snacks of 10 g of protein or more, whatever their calories, are on the high protein snacks list; snacks of 200 kcal or less, whatever their protein, on the low calorie snacks list; and meals with 30 g of protein in 300 to 500 kcal on the high protein low calorie meals. This page sets no target.

IZeat is a calorie tracker that works inside ChatGPT, Claude or any other assistant: you say what you ate, and it records calories, protein, carbohydrate and fat with the source of every figure.

After you connect your assistant, say the snack in one sentence. IZeat logs it and returns calories, protein, carbohydrate and fat for the day, with the source of each figure; with a target you chose, it shows what remains.