15 HEALTHY HIGH PROTEIN SNACKS UNDER 100 CALORIES

I didn’t realize how much my snacking habits were slowing down my progress until I started paying attention to the little things I grabbed between meals.

It was always something quick, something easy—but most of the time, it was packed with sugar and left me feeling even hungrier not long after.

So I started making small changes.

Nothing extreme, just swapping out my usual snacks for options that were higher in protein and lower in calories. And honestly, that one shift made a bigger difference than I expected.

I felt fuller, had more steady energy throughout the day, and didn’t find myself constantly reaching for more food.

That’s exactly why I put this list together. These are the kinds of snacks I actually keep in my kitchen simple, quick, and satisfying, all under 100 calories.

Whether you’re trying to lose weight, stay on track, or just snack smarter without overthinking it, these ideas make it feel easy and realistic.

Let’s get into it.

Disclaimer: This post may contain affiliate links, which means I may earn a small commission at no extra cost to you. Nutrition results may vary, and it’s best to consult a qualified health professional before making major changes to your diet.

Amazon Shopping List: High Protein Snacks Under 100 Calories

WHY I STARTED CHOOSING HIGH-PROTEIN SNACKS (AND WHY THEY ACTUALLY WORK)

Right after I wrote the intro for this post, I realized I needed to share why these snacks even matter in real life.

For me, it started on those busy afternoons when I’d be running errands, helping the kids, or working on my blog—and suddenly I’d feel starving.

That’s when I used to grab anything quick… usually something sugary that left me even hungrier an hour later.

Switching to high-protein snacks under 100 calories honestly changed that pattern.

These snacks keep me fuller for longer, help reduce random cravings, and make it so much easier to stay on track without feeling restricted.

I also noticed I had more steady energy throughout the day instead of those annoying ups and downs.

What I love most is that these snacks are simple. No complicated prep, no expensive ingredients—just easy options I can grab, make in minutes, or pack when I’m on the go.

Whether you’re trying to lose weight, tone up, or just eat a little cleaner, this approach makes everything feel more doable and less overwhelming.

1. Greek Yogurt (Plain, Non-Fat)

Calories: 80–100
Protein: 9–10g

This is one of the easiest high-protein snacks I rely on when I don’t feel like prepping anything.

It’s thick, creamy, and actually keeps me full for a while instead of leaving me hungry again 30 minutes later.

I usually keep a few small portions in the fridge so I can just grab one and go.

It’s also super flexible. You can eat it plain, or add a few berries, a pinch of cinnamon, or even a drop of honey if you want a little sweetness without going over the calorie range.

Just make sure you stick to plain non-fat versions to keep it low-calorie and high in protein.

2. Boiled Egg Whites

Calories: 50–70
Protein: 10–12g

This is one of the simplest high-protein snacks I keep on hand.

I usually boil a few eggs ahead of time, peel them, and just eat the whites when I need something quick and filling.

It’s super low in calories but still gives a solid protein boost.

It’s not fancy, but it works. The protein helps keep hunger under control, especially between meals, and it’s easy to carry if you’re on the go.

If you want a little more flavor, you can add a pinch of salt, pepper, or paprika without adding extra calories.

3. Cottage Cheese (Low-Fat)

Calories: 80–100
Protein: 10–12g

This is one of those snacks that’s surprisingly filling for how low in calories it is. I usually go for low-fat cottage cheese and keep the portion small so it stays under 100 calories.

It has a creamy texture and a mild taste, which makes it easy to pair with other light toppings.

Sometimes I’ll add a few cucumber slices or a couple of berries depending on what I’m in the mood for.

It’s a great option when you want something that feels a little more substantial but still fits into a low-calorie, high-protein plan.

4. Tuna (in Water)

Calories: 80–100
Protein: 16–20g

Tuna is one of the most protein-dense snacks you can have for such a low calorie count.

I usually go for canned tuna in water because it’s lean, filling, and super convenient when I don’t have time to cook anything.

You can eat it straight from the can or mix it with a little lemon juice, black pepper, or a tiny bit of light yogurt to make it more enjoyable without adding many calories.

It keeps me full for hours and is perfect when I need something more satisfying than a light snack but still want to stay under 100 calories.

5. Turkey Slices (Lean Deli Turkey)

Calories: 60–90
Protein: 10–12g

Lean turkey slices are one of my favorite grab-and-go snacks when I need something quick but still filling.

I usually keep a pack of low-fat deli turkey in the fridge because it doesn’t require any prep and still gives a solid protein boost for very few calories.

You can eat it plain, roll it up, or even add a tiny bit of mustard for extra flavor without adding many calories.

It’s especially helpful on busy days when I don’t have time to cook but still want something that keeps me satisfied and not reaching for junk food.

6. Protein Shake (Light / Water-Based)

Calories: 80–100
Protein: 15–20g

A light protein shake is one of the fastest ways I get in protein when I’m busy or not in the mood to eat solid food.

I usually mix a half scoop of whey or plant-based protein with water to keep it low-calorie and still filling.

It’s smooth, easy to drink, and helps take the edge off hunger between meals.

This is especially useful after a workout or during hectic days when I just need something quick that won’t throw off my calorie goals.

7. Edamame (Steamed Soybeans)

Calories: 90–100
Protein: 8–9g

Edamame is one of those snacks that feels more satisfying than you’d expect for how light it is.

I usually steam a small portion and lightly salt it, and it ends up being both filling and enjoyable to snack on slowly.

It’s high in plant-based protein and also has fiber, which helps keep you full for longer.

I like eating it when I want something warm and a little more “real food” instead of a quick grab-and-go option.

8. Low-Fat String Cheese

Calories: 60–80
Protein: 6–8g

String cheese is one of the easiest snacks to keep around when I need something quick and portion-controlled.

It’s pre-packed, so there’s no guessing or measuring, and it fits perfectly into a low-calorie plan without much effort.

It has that satisfying salty, cheesy taste that helps stop cravings for junk food.

I usually grab one when I’m out or between meals, and it keeps me from snacking on anything heavier or more processed.

9. Smoked Salmon Roll-Ups

Calories: 70–100
Protein: 10–12g

Smoked salmon roll-ups are one of my favorite high-protein snacks when I want something a little more “fancy” but still super simple and low in calories.

I usually take a few thin slices of smoked salmon and roll them up on their own or with a little light cream cheese spread if I have room in my calories.

It tastes rich and satisfying, but it’s still light enough to fit perfectly into a weight-loss-friendly snack plan.

The protein helps keep you full, and the healthy fats make it feel more like a treat than a diet snack.

10. Rice Cakes with Light Hummus

Calories: 90–100
Protein: 3–5g

This is one of my favorite crunchy and savory snacks when I want something light but still satisfying.

I usually take one or two plain rice cakes and spread a thin layer of light hummus on top. It’s simple, quick, and gives that nice mix of crunch and creamy texture.

It’s not super high in protein compared to others, but it still helps take the edge off hunger without going over 100 calories.

I like it when I’m craving something snacky like chips but want to keep things clean and controlled.

11. Jerky (Beef or Turkey, Low-Sugar)

Calories: 70–100
Protein: 9–12g

Jerky is one of those snacks I reach for when I want something chewy, salty, and really satisfying.

It’s high in protein and super convenient because you don’t need any prep or refrigeration for short periods, which makes it great for busy days or travel.

I always look for low-sugar versions since some brands add extra sweetness that can increase the calories fast.

When you pick a clean option, it’s a solid snack that helps control cravings and keeps you full longer than most processed snacks.

12. Low-Fat Milk (Small Glass)

Calories: 80–100
Protein: 7–8g

A small glass of low-fat milk is one of the simplest high-protein snacks I rely on when I want something light but still filling.

It’s easy, affordable, and doesn’t require any prep at all.

I usually drink it cold between meals when I need a quick energy boost without reaching for something heavy or sugary.

It also helps take the edge off hunger for a while thanks to its protein content, making it a solid option for staying on track with low-calorie goals.

13. Roasted Chickpeas

Calories: 90–100
Protein: 5–6g

Roasted chickpeas are one of my favorite crunchy snacks when I want something that feels more like “chips” but still fits into a healthy plan.

I usually make a small batch at home with a little salt and spices so I can control the ingredients and keep it low-calorie.

They’re crunchy, satisfying, and great for snacking slowly, which helps stop overeating.

The mix of protein and fiber also keeps me fuller than most processed snacks, especially when I’m craving something salty.

14. Light Protein Pudding

Calories: 80–100
Protein: 8–10g

Light protein pudding is one of those snacks that feels like a treat but still fits into a healthy plan.

I usually keep single-serve cups in the fridge for days when I want something sweet without going over my calorie limit.

It’s creamy, satisfying, and helps curb sugar cravings while still giving a good amount of protein.

I like having it in the evening when I’m craving dessert but don’t want to mess up my progress.

15. Air-Popped Popcorn (Light Portion)

Calories: 90–100
Protein: 3–4g

Air-popped popcorn is my go-to when I want something light, crunchy, and filling without going over my calorie limit.

I usually make it at home without butter so I can keep it simple and low-calorie.

It’s high in volume, which means you get a lot to eat for very few calories, helping with cravings when you just want to snack on something mindlessly.

I sometimes add a little salt or paprika for flavor, but I keep it simple so it stays under 100 calories.

HOW TO MAKE THEM IF YOU WANT TO TRY

Start by picking 3–5 snacks from the list that fit your lifestyle and food preferences so you don’t feel overwhelmed

Do simple meal prep at the start of the week like boiling eggs, portioning nuts, or preparing edamame so everything is ready to grab

Buy basic high-protein staples such as Greek yogurt, eggs, tuna, turkey slices, and cottage cheese to always have options at home

Measure or pre-portion snacks into small containers or bags so you naturally stay under 100 calories without guessing

Keep a few ready-to-eat options in your fridge or bag for busy days when you don’t have time to cook or think about food

Try different combinations like yogurt with berries or tuna with seasoning so it doesn’t feel repetitive

Track how each snack makes you feel so you can adjust and stick to the ones that keep you full and satisfied

MISTAKES TO AVOID

Eating directly from the pack instead of pre-portioning, which can easily lead to going over 100 calories without realizing it

Choosing flavored or sweetened versions of “healthy” snacks that contain hidden sugars and extra calories

Relying only on snacks instead of eating balanced meals, which can lead to constant hunger later in the day

Assuming all high-protein snacks are low in calories without checking nutrition labels first

Skipping variety and eating the same snack every day, which can lead to boredom and cravings for unhealthy food

Over-snacking just because something is “healthy,” even when you’re not actually hungry

Not drinking enough water, which can make you think you’re hungry when you’re actually just thirsty

TIPS FOR MAKING THESE WORK

Keep portions small and pre-measured so you stay under 100 calories without guessing
Prep snacks ahead of time like boiling eggs, portioning nuts, or storing yogurt in ready-to-eat containers
Always check nutrition labels because some “healthy” snacks contain hidden sugar or extra calories
Stick to plain, simple ingredients instead of flavored versions that can increase calories fast
Mix different snack options so you don’t get bored and fall back into unhealthy choices
Drink water alongside snacks since thirst is often confused with hunger
Use these snacks between meals, not as full meal replacements, to keep your diet balanced

BENEFITS OF HIGH-PROTEIN SNACKS UNDER 100 CALORIES

Helps keep you full for longer so you’re less likely to overeat between meals
Supports weight management by reducing unnecessary snacking and cravings
Boosts energy levels and prevents the crash that comes from sugary snacks
Helps maintain and build lean muscle, especially when combined with exercise
Improves portion control since these snacks are already low in calories
Makes healthy eating easier and more consistent without complicated meal prep
Reduces cravings for junk food by keeping blood sugar more stable
Supports better focus and mood by avoiding constant hunger spikes throughout the day

FAQ

1. Are snacks under 100 calories actually filling?
Yes when they’re high in protein. Protein helps slow digestion, which keeps you full longer compared to sugary or carb-heavy snacks.

2. How much protein should a snack have?
A good target is around 5 10 grams of protein per snack, especially if you’re keeping calories low.

3. Can high-protein snacks help with weight loss?
They can definitely help. Protein reduces cravings and supports muscle, which can boost metabolism over time.

4. How many snacks should I eat in a day?
It depends on your routine, but 1 2 healthy snacks between meals works well for most people.

5. Are these snacks good for workouts?
Yes. They’re great as a light pre-workout or post-workout option, especially if you need something quick and low-calorie.

6. Can I prep these snacks ahead of time?
Absolutely. Many of them can be prepped in batches so you always have something healthy ready.

7. What should I avoid when choosing “healthy” snacks?
Watch out for hidden sugars and empty calories. Some “healthy” snacks are actually high in sugar and low in protein.