ProteinTally

Rankings

Ranked by protein per serving

Highest-protein snacks per serving

Snackable foods ranked by protein per typical serving - jerky, cheese, yogurt, nuts, seeds, and edamame - for closing the gap between meals.

47 of the 796 foods in the ProteinTally database work as a snack.

Basis: protein in one serving of each food, in the portion its USDA record is quoted in. Those portions are not a common unit - a cup of dry milk powder is not the same amount of food as a chicken breast - so every row prints its serving and its weight, and the per-100 g list compares the same foods on equal weight. Compare these foods per 100 g.

  1. 1Cottage cheese (2%)Dairy · 1 cup (226 g) · 11 g per 100 g24.9g
  2. 2EdamameSoy foods · 1 cup cooked (155 g) · 11.9 g per 100 g18.4g
  3. 3Greek yogurt (nonfat)Dairy · 1 container (170 g) · 10.2 g per 100 g17.3g
  4. 4Greek yogurt (2%)Dairy · 1 container (170 g) · 10.2 g per 100 g17.3g
  5. 5Protein barProtein supplements · 1 bar (53 g) · 30.3 g per 100 g16.1g
  6. 6Deli turkey slicesMeat & poultry · 2 slices (56 g) · 21.8 g per 100 g12.2g
  7. 7Parmesan cheeseDairy · 1 oz (28 g) · 35.8 g per 100 g10g
  8. 8Beef jerkyMeat & poultry · 1 oz (28 g) · 33.2 g per 100 g9.3g
  9. 9Pumpkin seedsSeeds · 1 oz (28 g) · 30.2 g per 100 g8.5g
  10. 10Meal replacement barProtein supplements · 1 bar (34 g) · 22.4 g per 100 g7.6g
  11. 11Provolone cheeseDairy · 1 oz (28 g) · 25.6 g per 100 g7.2g
  12. 12PeanutsLegumes & beans · 1 oz (28 g) · 25.8 g per 100 g7.2g
  13. 13Gouda cheeseDairy · 1 oz (28 g) · 24.9 g per 100 g7g
  14. 14Edam cheeseDairy · 1 oz (28 g) · 25 g per 100 g7g
  15. 15Peanut butterLegumes & beans · 2 tbsp (32 g) · 21.9 g per 100 g7g
  16. 16Mozzarella (part-skim)Dairy · 1 oz (28 g) · 24.3 g per 100 g6.8g
  17. 17String cheeseDairy · 1 stick (28.4 g) · 23.7 g per 100 g6.7g
  18. 18Almond butterNuts · 2 tbsp (32 g) · 21 g per 100 g6.7g
  19. 19Cheddar cheeseDairy · 1 oz (28 g) · 22.9 g per 100 g6.4g
  20. 20Hard-boiled eggEggs · 1 large (50 g) · 12.6 g per 100 g6.3g
  21. 21EggEggs · 1 large (50 g) · 12.4 g per 100 g6.2g
  22. 22SalamiMeat & poultry · 1 oz (28 g) · 21.1 g per 100 g5.9g
  23. 23AlmondsNuts · 1 oz (28 g) · 21.2 g per 100 g5.9g
  24. 24Sunflower seedsSeeds · 1 oz (28 g) · 20.8 g per 100 g5.8g
  25. 25PistachiosNuts · 1 oz (28 g) · 20.2 g per 100 g5.7g
  26. 26Drinkable yogurtDairy · 1 bottle (150 g) · 3.65 g per 100 g5.5g
  27. 27PepperoniMeat & poultry · 1 oz (28 g) · 19.2 g per 100 g5.4g
  28. 28CashewsNuts · 1 oz (28 g) · 18.2 g per 100 g5.1g
  29. 29Sesame seedsSeeds · 1 oz (28 g) · 17.7 g per 100 g5g
  30. 30Deli chicken breastMeat & poultry · 1 oz (28 g) · 17.4 g per 100 g4.9g
  31. 31Summer sausageMeat & poultry · 1 oz (28 g) · 17.4 g per 100 g4.9g
  32. 32Deli hamMeat & poultry · 1 oz (28 g) · 16.6 g per 100 g4.6g
  33. 33WalnutsNuts · 1 oz (28 g) · 15.2 g per 100 g4.3g
  34. 34HazelnutsNuts · 1 oz (28 g) · 15 g per 100 g4.2g
  35. 35Brazil nutsNuts · 1 oz (28 g) · 14.3 g per 100 g4g
  36. 36Deviled eggEggs · 1 piece (30 g) · 11.5 g per 100 g3.5g
  37. 37Whole wheat crackersGrains · 1 oz (28.4 g) · 10.6 g per 100 g3g
  38. 38PecansNuts · 1 oz (28 g) · 9.17 g per 100 g2.6g
  39. 39HummusLegumes & beans · 2 tbsp (30 g) · 7.78 g per 100 g2.3g
  40. 40Macadamia nutsNuts · 1 oz (28 g) · 7.91 g per 100 g2.2g
  41. 41BlackberriesFruits · 1 cup (144 g) · 1.39 g per 100 g2g
  42. 42Cream cheeseDairy · 1 oz (28 g) · 6.15 g per 100 g1.7g
  43. 43BananaFruits · 1 medium (118 g) · 1.09 g per 100 g1.3g
  44. 44OrangeFruits · 1 medium (131 g) · 0.94 g per 100 g1.2g
  45. 45Dried apricotsFruits · 1/4 cup (33 g) · 3.39 g per 100 g1.1g
  46. 46KiwiFruits · 1 fruit (69 g) · 1.14 g per 100 g0.8g
  47. 47Rice cakesGrains · 1 cake (9 g) · 8.2 g per 100 g0.7g

Quick answers

Highest-protein snacks per serving FAQ

Which food in this ranking has the most protein per 100g?

Of the 47 foods listed here, Parmesan cheese has the most protein per 100 g, at 35.8 g. A typical 1 oz serving (28 g) provides 10 g.

How were these foods ranked?

Basis: protein in one serving of each food, in the portion its USDA record is quoted in. Those portions are not a common unit - a cup of dry milk powder is not the same amount of food as a chicken breast - so every row prints its serving and its weight, and the per-100 g list compares the same foods on equal weight. 47 of the 796 foods in the ProteinTally database work as a snack. Figures come from each food's USDA record.

How much protein does cottage cheese (2%) have?

Cottage cheese (2%) tops this list at 24.9 g. It provides 24.9 g of protein per 1 cup (226 g), which is 11 g per 100 g.

More lists

Other rankings

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