High-protein, healthy snacks to eat instead of a processed protein bar

A protein rich-snack can tide you over between meals, fight off afternoon hanger and help you refuel after a hard workout.

When you’re in a pinch, eating a protein bar is a convenient way to get your macros in a candy bar-like package.

However, protein bars aren’t the most nutritious snack option or the healthiest way to increase your intake of the muscle-building nutrient, experts say.

“A big downside of relying just on protein bars between meals is that you’re missing out on all the nutrients you could be getting from snacking on whole foods,” registered dietitian Frances Largeman-Roth tells TODAY.com.

Protein bars are considered dietary supplements, which means they’re intended to fill gaps, not replace a healthy diet rich in whole foods. It also means the U.S. Food and Drug Administration doesn’t test the ingredients or approve the labels before the protein bars are sold. (So buyer, beware.)

They may be marketed as health foods, but not all protein bars are good for you, experts previously told TODAY.com.

Downsides of protein bars

“Most protein bars on the market are ultraprocessed foods and have the nutrient profile of cookies, with the exception of higher protein content,” says Sibylle Kranz, Ph.D., registered dietitian and spokesperson for The Obesity Society, tells TODAY.com.

The protein usually comes from whey, soy or pea protein. While the quantity is high, the quality tends to be low, says Kranz.

Manufacturers often use incomplete proteins, which lack all nine essential amino acids and have a lower digestibility rate, Kranz explains.

Protein bars may also contain saturated fats, often in the form of palm oils. If you eat more than one a day, it can quickly increase your intake of unhealthy fats and calories, Largeman-Roth notes.

Many contain artificial or low-calorie sweeteners, which can cause indigestion and diarrhea in some individuals, Kranz adds.

While the occasional protein bar won’t hurt, these highly processed foods shouldn’t be an everyday snack, the experts emphasize.

Benefits of getting protein from whole foods

“Eating a whole food protein source as a snack will provide you with high-quality protein, as well as vital nutrients like vitamins, minerals, fiber and healthy fats,” Largeman-Roth says. These also provide energy, support muscle growth and curb cravings.

Whole foods have a balance of nutrients, which helps the body absorb and use them more easily.

“You’re getting an entire nutrient package, not just isolated protein or protein concentrate, plus sweeteners and other ingredients used to make bars taste good,” Largeman-Roth adds.

What’s more, real food usually tends to be more more satiating than a candy-like bar, Kranz adds, so you’ll feel fuller for longer.

High-protein snacks to eat instead of a protein bar

The Dietary Guidelines for Americans recommend adults consume 1.2–1.6 grams of protein per kilogram of bodyweight.

That protein math works out to about 20-40 grams of protein per meal and 10-15 grams per snack, dietitian and TODAY nutrition editor Natalie Rizzo, explains.

If you snack frequently, you can aim for a little less protein per serving — it’ll add up in the end.

Here are 11 high-protein, whole or minimally processed snack foods to eat instead of a protein bar:

Tuna packets

Don’t be wary of enjoying fish on the go. Tuna is a delicious, shelf-stable snack that’s loaded with protein and other nutrients.

One serving (3 ounces) of canned light tuna has a whopping 16 grams of complete protein for just 80 calories.

The lean protein and amino acids in tuna can help support muscle growth, especially if you’re strength-training. Tuna is also a great source of selenium, a powerful antioxidant, as well as vitamin B6, which supports protein metabolism.

You can find tuna in pouches or packets, already drained and portioned for maximum convenience.

Cottage cheese

Cottage cheese is a favorite snack among dietitians for its high protein content and essential minerals.

One half-cup of low-fat (2%) cottage cheese packs 12 grams of protein for just 90 calories.

Derived from cow’s milk, cottage cheese is an excellent source of complete protein to support healthy muscles and calcium to help maintain strong, healthy bones, says Rizzo.

It can be enjoyed up to two hours after taking it out of the fridge.

Roasted edamame

Edamame, or immature soybeans, are among the beans with the most protein.

One serving or half-cup of boiled, shelled edamame has 9 grams of protein for just 110 calories.

Edamame is one of the healthiest high-protein plant-based foods, according to Rizzo. The sushi staple is also rich in gut-healthy fiber and vitamins.

Roasting edamame with seasonings transforms it into a crunchy, flavorful snack you can enjoy on-the-go.

Hard-boiled eggs

“The perfect protein source, eggs make a wonderful whole food snack,” says Largeman-Roth.

One large hard-boiled egg has 6 grams of protein and 70 calories. Eating two eggs will provide more protein than your average protein bar.

In addition to protein, eggs are a great source of choline, an important brain nutrient, vitamins B12 to support a healthy metabolism and iodine for thyroid health, Largeman-Roth adds.

Boiled eggs should be enjoyed or popped in the refrigerator within two hours.

Almonds

If you’re looking for a quick and filling high-protein snack, nuts are a no-brainer. And the humble almond is among the healthiest nuts to eat.

One ounce of roasted almonds (about 23 nuts) provides 6 grams of plant protein for 160 calories.

“Almonds bring a whole roster of important nutrients,” says Largeman-Roth. In addition to protein, one serving of almonds provides fiber, unsaturated healthy fats, magnesium, and 50% of the daily value of vitamin E, which acts as a potent antioxidant.

“Almonds can easily be kept in a resealable container in your bag and make an excellent post-workout snack,” says Largeman-Roth.

Cheese sticks

A lunch box staple, cheese sticks make a great high-protein snack. “I am the mom who eats the cheese sticks, right along with my kids,” says Largeman-Roth.

One serving or stick of low moisture, part-skim mozzarella has 7 grams protein and 80 calories.

“They’re such a delicious and convenient source of protein, and also bring 200 milligrams of calcium to the party, making them a wise choice for post menopausal women,” says Largeman-Roth.

Pumpkin seeds

Pumpkin seeds are loaded with protein, essential fatty acids and minerals says Kranz.

One ounce of roasted pumpkin seeds will provide about 8 grams of protein for 160 calories.

Also known as pepitas, pumpkin seeds are a convenient high-protein food to keep in your snack rotation. “They’re very healthy and will keep you feeling full,” says Kranz.

Pumpkin seeds are also very high in magnesium, an electrolyte that supports healthy muscle and nerve function.

Mix them with nuts or yogurt for even more protein.

Greek yogurt

Low-carb and gut-healthy, Greek yogurt is a superfood that offers so much more than just protein, Rizzo says.

One serving of plain, non-fat Greek yogurt provides 16 grams of protein for just 90 calories.

In addition to high-quality protein, Greek yogurt features calcium, potassium and probiotics.

Top your plain greek yogurt with fresh fruit for a boost of sweetness and fiber. “It’s the perfect pick-me-up pre or post-workout snack,” says Largeman-Roth.

Roasted chickpeas

Roasted chickpeas are another crunchy, savory snack option rich in plant-based protein. “You can’t beat their nutrient package,” says Largeman-Roth.

One ounce of cooked, roasted chickpeas has about 7 grams of protein for 130 calories.

Chickpeas, also known as garbanzo beans, are among the healthiest beans you can eat. In addition to protein, these hearty legumes are loaded with prebiotic fiber and potassium, which supports healthy muscles and nerve function.

Overnight oats

“While I usually think of overnight oats as a snack to eat at home, if you use the right leakproof container, you can take them on-the-go,” says Largeman-Roth.

The average serving of overnight oats (made with dairy or almond milk) can pack between 6–12 grams of protein.

The protein comes from both the oats, a nutritious whole grain, and the milk. You’ll also get calcium, vitamin D, essential minerals and cholesterol-reducing soluble fiber, says Largeman-Roth.

Grass-fed, zero-sugar beef jerky

Beef jerky is technically processed and should be eaten in moderation, but it makes a convenient high-protein snack, according to Kranz.

One serving of the average beef jerky provides 11 grams of protein for about 80 calories.

In addition to protein, beef jerky is rich in minerals like iron and zinc, which fight fatigue and support a healthy immune system.

The healthiest beef jerky is made with grass-fed beef and contains minimal ingredients and no added sugar. Jerky is notoriously salty, so opt for low-sodium varieties.

(If you have salt restrictions, it’s best to avoid jerky, says Kranz.)

This story first appeared on TODAY.com. More from TODAY: