When you are hungry for a snack, protein-rich foods are an excellent choice. Proteins are very satisfying and will help you feeling full without overeating.

No matter whether your goal is to gain weight, weight maintenance of even losing weight, a protein snack is the way to go. However, it is important to chose the right food because many “healthy” proteins snack actually they are not. A simple example is high protein bars. True they contain high proteins but they comes with lots of added sugar and other ingredients you do not need.

Here’s a simple guide on how to choose your healthy protein snack.

1. Hard boiled eggs

Eggs are a true power house! It has an impressive nutrition profile and contains basically anything from vitamins to minerals, from healthy fats to high quality proteins. The egg white of a medium egg provides ca. 4-5 grams of proteins with almost no fat. The egg yolk contains ca. 2.5-3.0 grams of proteins and fats, including the healthy mono- and polyunsaturated fats. Combine it with with some veggies to add some fibers. Make a batch of hard-boiled eggs and keep them in the refrigerator for a quick, grab-and-go snack.

2. Cottage cheese

Cottage cheese is super healthy, nutritious and it’s often recommended as part of a healthy diet. With about 12 grams of protein per 100 grams, it comes with both normal or low-fat variations. It also contains good amount of selenium, vitamin B6 and B12, calcium, zinc and choline.

3. Greek yogurt

A single serving of Greek yogurt is an easy snack to carry around. The calories in this high-protein snack will depend on the fat level that you buy. Low-fat Greek plain yogurt is lowest in calories. It contains about 10 grams of proteins in 100 grams. It comes also with vitamin A, B2, B5 and B12, selenium and calcium. Beware that some brands add lots of sugar, especially in fruit flavored version. Go for the plain Greek yogurt and add some fresh fruit instead.

4. Edamame

Need a high-protein alternative to potato chips? Edamame is the perfect salty, savory snack for you. Steam them, roast them, peel them, eat and enjoy. It contains about 12 grams of protein per 100 grams. 

5. Sushi or Sashimi

When on the road, head to the Asian food section of the market to find sushi with tuna, salmon, and other types of healthy seafood is a good choice. Sushi (make with rice) with also provide carbohydrates. Sashimi (made with no rice) will give you a quick boost of protein without the carbs.

6. Nuts

Nuts are nutritious, rich in fibers, minerals and vitamins. Although the protein content varies depending on the type of nuts, a serving of 5-10 nuts will keep your hunger at peace. Choose unroasted nuts with less or better no seasoning. Many seasoned nuts are very high in salt and sugar.

7. Protein shakes

Protein powders are a cheap and an easy source of protein. Just 2 tablespoons (20 grams) blended with water gives you about 13 grams of protein. Keep a shaker in your bag and when feeling hungry add some water, shake and you are good to go. Choose yummy flavors like peanut butter fluff or cookies and cream but watch the amount of added sugar. When buying protein powder go for high quality ones to cut down on the extra calories coming from added sugars.

Less desirable options

8. Beef jerky

Beef jerky are high in proteins, they are easy to find in stores and are very convenient when looking for a quick bite. However, be aware that beef jerky is typically high in sodium. So, choose low sodium alternatives or simply pass on it for something better.

9. Beef or Turkey cold cuts

A few slices of beef or turkey will surely satiate your craving between meals. You can also roll it around some sliced veggies. Try to not rely always on beef or turkey cold cuts as snack because this is highly processed meat and they are high in sodium.