12 Grab-and-Go High Protein Snacks

Make sure to get your daily protein allowance by eating one or more of these 12 easy snacks.

Athletes know protein is important for the growth and repair of muscle tissue. Some believe large portions of meat or supplements are necessary, but as little as 15 to 20 grams of protein each meal will stimulate maximal muscle growth in many young athletes.

Time may not always allow for sit-down meals, so for these scenarios, be creative and find high-protein snacks.

Below are 12 protein-rich snacks you can eat on the go, as needed.

1. Milk

Whole Milk

One cup of milk provides 8 grams of protein. Choose cow's milk—it is higher in protein than other types and is a complete protein, which is best for muscle growth. Flavored milk is also an excellent recovery option.

2. Greek Yogurt

Greek Yogurt

Greek yogurt is an excellent and easy source of protein. As little as 3/4 cup can provide between 12 to 18 grams of protein, depending on which brand you prefer. Add fruit, nuts or honey for more flavor.

RELATED: Types of Yogurt: What's New and What's Best for Athletes

3. Cottage Cheese

Cottage Cheese

Choose the low-sodium variety for 12 to 14 grams of protein per 1/2 cup consumed. Pair it with cantaloupe or pineapple for a sweet high-protein snack.

4. Kefir Milk

Kefir Milk

This fermented milk is typically found in the yogurt aisle. It has a similar taste and feel as yogurt but it's a liquid. A cup of kefir usually provides 11 grams of protein. It's also an excellent source of probiotics.

5. String Cheese

String Cheese

This snack from your childhood is actually packed with protein. Two rods of string cheeses provide approximately 15 grams of protein.

RELATED: The Sports Performance and Health Benefits of Cheese

6. Nuts


Nuts provide healthy fats as well as protein. An ounce of nuts provides between 4 and 8 grams of protein. Stick with almonds, pistachios or peanuts when you need a higher protein option.

7. Nut Butter

Organic Peanut Butter

Peanut butter or almond butter provides 7 to 8 grams of protein per two tablespoons. Add to fruit, bread or crackers for a tasty high protein treat.

8. Jerky


This simple, high-quality form of protein comes in beef, turkey or vegan options. Jerky ranges from 10 to 13 grams of protein per ounce. Look at the label and select leaner options. Remember that jerky is a high-sodium snack and is best consumed in moderation.

9. Seeds


Pumpkin, flax, chia and sunflower seeds all provide 5 grams of protein per ounce. Eat them by themselves or with yogurt, smoothies or cereals. Be aware that most seeds are higher in fat and calories than most other snacks. Some also include beneficial levels of fiber and omega 3 fatty acids.

RELATED: 16 Nuts and Seeds You Should Be Eating

10. Edamame


This soybean variety can provide 15 to 20 grams of protein per serving, plus plenty of fiber.

11. Eggs


Hardboiled eggs are very portable. Add them to a salad or snack. Each egg contains about 7 grams of protein.

12. Cereal


Add it to yogurt or as part of a high protein trail mix.

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