5 high-protein snack swaps
Key points:
- Snacks make up nearly a quarter of adults' daily calories, making them a great spot to fit in more protein.
- Most Americans get enough protein overall, but it's often packed into dinner instead of being enjoyed throughout the day.
- Simple swaps like roasted chickpeas or cottage cheese boost a snack's protein.
Protein does more than build muscle. It helps you feel full, supports your immune system and helps keep bones and skin healthy. Foods like yogurt, eggs, fish, chicken, beans and nuts are good choices.
Including protein when you’re eating throughout the day can also help with managing blood sugar levels. Adding protein to snacks is easy to do. And it’s important to make our snacks nutrient-rich because about 25% of the calories we eat all day come from snacks. So, picking snacks with protein is an easy way to eat better without changing your whole diet.
Snack swaps to try
| Instead of this... | Protein per serving | Try this... | Protein per serving |
| Potato chips | 2 | Roasted chickpeas | 7 |
| Pretzels | 3 | Turkey jerky | 11 |
| Candy bar | 0-3 | Dates with peanut butter | 5 |
| Crackers | 2 | Roasted edamame | 12 |
| Granola bar | 2-4 | Trail mix with edamame, pumpkin seeds, almonds (½ cup) | 10 |
Based on standard serving sizes unless otherwise stated.
More easy tips
Spread it out. Aim for 15 to 30 grams of protein at each meal or snack.
Pair carbs with protein. Apple slices with peanut butter or crackers with cheese keep you full longer than the carb alone.
Mix in plant-based foods. Beans, lentils, tofu and edamame give you protein plus fiber, a crucial nutrient most Americans don't get enough of.
Upgrade your dairy. Swap regular yogurt for Greek yogurt or skyr for more protein without extra work.
Add it to drinks. A scoop of protein powder in a smoothie or oatmeal is an easy boost.
Don't skip meals. Skipping meals often means missing protein too, which can speed up muscle loss as you get older.
FAQs
How much protein do I need?
The RDA for protein is 0.8 g/kg of body weight. This is the amount needed for your body to perform its basic functions. If you’re active, older or trying to gain muscle or strength, you may need more. The current Dietary Guidelines suggest aiming for 1.2 to 1.6 g/kg depending on your individual needs like age, activity level, health goals and more. In terms of calories, protein should make up 10 to 35% of your daily calorie intake.
Can I eat too much protein?
It's rare for healthy people. If you have kidney disease, talk to your doctor first, since low-protein diets are sometimes used to help slow kidney disease.
Is animal or plant protein better?
Both are good. Animal foods like eggs and fish pack a lot of protein per serving. Plant foods like beans and lentils bring protein plus fiber. With animal-based protein, choose leaner sources to help limit your saturated fat intake.
The takeaway
Snacks make up about one out of every four calories we eat each day. That makes snack time a great chance to add more protein to our diet. Easy swaps—like choosing roasted chickpeas instead of chips, or turkey jerky instead of pretzels—can boost the protein in your snack without much extra effort. Small changes, like pairing crackers with cheese or swapping regular yogurt for Greek yogurt, make it easy to get more protein all day long.
Sources
- U.S. Department of Agriculture. Snacking Patterns of U.S. Adults, FSRG Dietary Data Brief No. 4. Accessed July 7, 2026.
- US Department of Agriculture. DataCentral Food Details. Accessed July 21, 2026.
- Dietary Guidelines for Americans 2025-2030. Accessed July 21, 2026.
- American Heart Association. How much protein is enough? Accessed July 21, 2026.
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