Medically reviewed by Simone Harounian, MS
:max_bytes(150000):strip_icc():format(jpeg)/Health-GettyImages-2263347412-76d11ab75ffe4d399e5d2e4d3dae06a6.png "A bowl of cottage cheese a jar of yogurt and blueberries on a wooden board.")
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- Snacks that are rich in protein help you feel more full between meals.
- Edamame, turkey, tuna, and certain dairy products provide a boost of protein without adding high amounts of fat to your diet.
- The amount of protein and fat that’s healthiest for you depends on your health goals and other personal factors.
High-protein snacks keep you feeling full between meals. But if you're following a low-fat diet or otherwise trying to limit your fat intake, classic protein-rich foods like hard-boiled eggs or nuts may throw a wrench in your eating plan. Turkey jerky, edamame, and other high-protein, low-fat snacks can be a better alternative.
1. Sliced Turkey
- Protein content: 2.37 grams (g)
- Fat content: 0.6 g
- Serving size: One slice (16 g), prepackaged
Snackable and filling, sliced turkey is an excellent source of protein and energy, plus it's low in fat. Despite having only 17 calories per slice, deli turkey's high protein content can help keep you full, since high-protein foods take longer for the body to digest.
However, it may be best to enjoy deli turkey in moderation—lunch meat is considered an ultra-processed food, and frequent consumption of these foods has been linked to colorectal and lung cancer, high blood pressure, and other chronic diseases. Cooking whole, oven-roasted turkey breast is also a healthier (though less convenient) alternative.
2. Nonfat or Low-Fat Greek Yogurt
- Protein content: 16.1 g
- Fat content: 0.58 g
- Serving size: One 5.5-ounce container (156 g), nonfat
Packed with protein, plain Greek yogurt is an excellent snack option. Nonfat varieties have very minimal amounts of fat, while you'll find about 1.92 grams of fat per 3.5-ounce serving (100 g) of low-fat Greek yogurt. Snacking on Greek yogurt is also a good way to boost your intake of calcium, vitamin B12, selenium, and other key nutrients.
If you're looking for the greatest health boost, it may be best to avoid sweetened yogurt varieties. Low-fat strawberry Greek yogurt, for example, has over three times more sugar than low-fat plain Greek yogurt.
3. Edamame
- Protein content: 9.2 g
- Fat content: 4 g
- Serving size: One-half cup (78 g), frozen then prepared
Edamame is a Japanese dish made of steamed or boiled soybeans served in the pod, making them great for snacking. They’re also available shelled or dry roasted if you don't want to prepare them from fresh or frozen.
These soybeans are slightly higher in fat than other snacks, but most of the fat they contain is healthy, unsaturated fat. They're also very rich in protein and fiber, two nutrients that can slow down digestion and help you feel full longer.
4. Nonfat or Low-Fat Cottage Cheese
- Protein content: 14 g
- Fat content: 1.15 g
- Serving size: 4 ounces (113 g), low-fat with 1% milkfat
Cottage cheese is easy to eat and very rich in protein, which can help you feel full between meal periods. Plus, it comes in nonfat and low-fat varieties.
One serving provides just 3 grams of carbohydrates and 81 calories, which means it's also a good snack for people following low-carb or calorie-restricted diets. Low-fat or nonfat cottage cheese also provides significant amounts of necessary nutrients like calcium and vitamin B-12.
5. Turkey Jerky
- Protein content: 13 g
- Fat content: 0.5 g
- Serving size: 1 ounce (28 g), Jack Link's brand turkey jerky
Though the nutritional content varies based on the specific brand or type you purchase, in general, turkey jerky is a great way to boost your protein intake and keep you feeling full. Plus, it contains very minimal amounts of fat.
However, turkey jerky is a processed food, and it often contains added sugar and salt. In fact, typical servings can contain around 20% of the recommended daily value (DV) for sodium. Frequent consumption of foods high in added sugars and salt can harm your blood pressure, body weight, and heart health.
6. Canned Tuna
- Protein content: 16.2 g
- Fat content: 0.8 g
- Serving size: 3.5 ounces (85 g), light tuna canned in water
Whether you use tuna as a topping for low-fat crackers or lettuce, or eat it straight out of the can, tuna makes an excellent protein-rich snack. It's also a good source of B vitamins, selenium, and phosphorus.
The canning method has a significant effect on the amount of fat you'll find in tuna. A standard serving of tuna canned in water contains less than 1 gram of fat, while the same amount of tuna canned in oil contains about 7 grams of fat.
Most of the fat found in oil-canned tuna is healthy, unsaturated fat—that includes omega-3 and omega-6 fatty acids, which provide structure for cells and support heart health. However, tuna canned in water may be a better choice if you're looking for something more lean.
How Much Fat and Protein Should You Get in Your Diet?
The amount of protein and fat you should get in your diet depends on your health goals and other personal factors:
- Protein: Your protein needs vary substantially based on your age, weight, activity levels, and current health status. In general, to stay healthy, adults need at least 0.8 grams of protein per kilogram of body weight. However, current federal dietary guidelines recommend Americans get more protein: 1.2–1.6 grams of protein per kilogram of body weight. That's equivalent to 84–112 grams for someone who weighs about 155 pounds.
- Fat: Adults are encouraged to get no more than 25–30% of their daily calories from fat, which is about 67 grams of total fat if you're following a 2,000 calorie diet. However, many people stick with lower-fat diets if they're trying to lose weight or if they have high triglycerides (fats in the blood).
When choosing a snack to help you meet your protein and fat consumption goals, keep in mind that low-fat foods usually have no more than 3 grams of fat per serving, or no more than 30% of its total calories derived from fat. What counts as a high-protein snack depends on the person, but choosing foods that contain around 20% of the daily protein you need in each serving should be a good way to meet your goals.
