High-Protein Snacks

Brazil Nuts

Brazil nuts are the richest natural source of selenium, needed in only tiny amounts — just one or two a day covers your requirement. They also provide protein and healthy fats. Eat sparingly due to selenium limits.

Brazil Nuts Snack Ideas

Snack	Protein	Calories
20g Brazil nuts (3-4 nuts)	4g	130 kcal
30g Brazil nuts	6g	195 kcal

Average Protein

Average Calories

163

Options Listed

Quick Tips

Aim for at least 10g of protein per snack to meaningfully impact satiety
Pair protein with a small amount of healthy fat or fibre for slower digestion
Prep snacks in advance to avoid reaching for less nutritious options
Read labels carefully — many "protein" snacks are loaded with added sugar

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