9 Snacks with More Protein Than an Egg

These protein-packed foods are versatile, portable and convenient.


What Happens to Your Body When You Eat Eggs Every Day

You may have heard that protein-rich snacks are great for keeping you full and satisfied between meals. Eggs are often considered one of the top protein-rich snacks. They are delicious and nutritious, offering 6 grams of protein per large egg, according to the USDA.

While there isn't a standard definition for a high-protein snack, eggs serve as an ideal reference point to compare other foods because they are one of the best high-protein options. However, if you're looking for alternatives, we have compiled a list of versatile, tasty, portable, and convenient protein-rich foods that offer more protein than one large egg.

1. Shrimp

Shrimp is a seafood snack that can help you meet the recommended 8 ounces of seafood intake per week, as stated in the 2020-2025 Dietary Guidelines for Americans. A 3-ounce serving of shrimp provides 20 grams of protein, according to the USDA.

You can enjoy chilled cooked shrimp with cocktail sauce or wrap them up with bean sprouts and herbs in refreshing Shrimp Summer Rolls. If you prefer a hot and crispy option, try Baked Popcorn Shrimp with Sweet Chili Sauce or Air-Fryer Popcorn Shrimp.

2. Canned Fish

Canned fish is another protein-rich snack option, especially for seafood lovers. For example, a small can of salmon (75 grams) contains 18 grams of protein, according to the USDA. Canned salmon, tuna, trout, and sardines are not only rich in protein but also provide calcium and vitamin D. They are an excellent way to include omega-3s in your diet.

Pair canned fish with whole-grain crackers or use it to make a spread to enjoy with cucumber slices and carrot sticks.


3. Cottage Cheese

Cottage cheese has gained popularity thanks to viral TikTok trends. This tangy and tart dairy product offers 12 grams of protein per half-cup serving, according to the USDA. If you're watching your salt intake, look for low- or no-sodium varieties.

Enjoy cottage cheese by itself or top it with fruits like strawberries for added fiber and sweetness. You can also try our Cottage Cheese Snack Jar, which combines the creaminess of cottage cheese with crunchy cucumbers and an extra boost of protein and fiber from chickpeas.