High-Protein Snacks Under 200 Calories

A cup of 2% cottage cheese gives 24 g of protein for 183 kcal. An ounce of beef jerky gives 9 g for 116 kcal [1]. Both fit under 200 calories, but their protein differs a lot.

Hunger between meals can leave you wondering what to eat when you are trying to lose weight. A snack with protein may help you stay satisfied until your next meal [2, 3]. The useful starting point is the portion you will actually eat.

Below are ordinary foods with protein, each under 200 kcal in the portion shown. Some give 10 g or more on their own; others add a smaller amount or work in a combination.

Snacks with protein, all under 200 calories

The calories for these portions: Greek yogurt 110 kcal, cottage cheese 183 kcal, edamame 188 kcal, tuna in water 73 kcal, turkey breast 125 kcal, beef jerky 116 kcal, a hard-boiled egg 78 kcal and mozzarella 85 kcal. Two more fit the list: a cup of low-fat kefir gives 9 g of protein for 104 kcal, and an ounce of pumpkin seeds gives 9 g for 158 kcal [1].

These are reference values for these foods and portions. Check the label of your product, especially when its preparation or ingredients differ.

Looking for snacks with at least 10 g of protein? The Greek yogurt, cottage cheese, edamame, tuna and turkey portions reach that. The others do not, though their protein still adds to your day. Our high-protein snacks table compares more foods.

What research says about protein snacks and fullness

In a study of 15 healthy women, afternoon yogurts with 5, 14 or 24 g of protein each gave 160 kcal. All of them reduced hunger and increased fullness compared with no snack. The 24 g yogurt did better than the 5 g one on these measures and delayed the next meal the longest [2].

Another study compared 160 kcal snacks in 20 healthy women. A yogurt with 14 g of protein reduced afternoon hunger more than chocolate and delayed dinner compared with chocolate. Afternoon fullness did not differ between the snacks [3].

Both studies were small and short, in healthy young women, and the snacks differed in more than protein. They suggest that a snack with protein may help with hunger, but they do not show that such snacks cause weight loss [2, 3].

In the first study, lower dinner intake did not fully offset the snack's calories [2]. A snack still belongs in the day's total.

How to choose a snack that suits you

1. Start with your hunger. If you are hungry and the next meal is some time away, choose something you would enjoy eating.
2. Check the protein in your portion. Use the amount you plan to eat, rather than comparing a cup of one food with a small piece of another.
3. Count the whole snack. Include anything you add. The 200-calorie limit is a way to organize this list, not a rule every snack must follow.
4. Choose something practical. Think about what you like, what you have and whether you can store it where you will eat.

A snack does not need its own protein quota. If you are unsure about your daily amount, start with how much protein you need a day or the protein calculator.

Simple combinations from the list

If you prefer a small plate to a single food, these combinations stay under 200 kcal with the portions above:

• One hard-boiled egg with 1 oz of mozzarella: 163 kcal and 12 g of protein.
• 3 oz of tuna in water with one hard-boiled egg: 151 kcal and 23 g of protein.

Greek yogurt with fruit or cottage cheese with sliced vegetables work too. Additions change the total, so those combinations are not automatically under 200 kcal.

Portions without a scale

Use the stated weight of a whole container, a measuring cup for a cup portion or a count for eggs, and check that the amount matches the portion you log.

A yogurt container is not always the size shown above, and a handful of seeds is not a fixed weight. For part of a package, estimate the share you ate and use its label as a reference. The guide to counting calories without weighing food has more on portions.

When a snack is not needed

If three meals suit your appetite and schedule, there is no need to add a snack just because it contains protein. If you prefer a snack between meals, it can be part of your day too.

No food becomes forbidden because it is not on this list. Choose a portion that suits your hunger; you do not need to make every snack as small as possible.

For how protein can add up across a day of ordinary meals, see how to get 100 grams of protein a day. That amount is an example to plan around, not a target everyone needs.

Log snacks like meals

If you log food, include snacks just as you include meals: the portion you ate and anything you added. In ClariMeal, you can save a usual snack as a meal and log it again. The Today screen shows your daily calorie and protein totals against your targets. You can also log by photo, search or barcode; a photo is sent for analysis only with your consent, and you review and correct the estimate before logging.