High-Protein Snacks

Pumpkin Seeds (Pepitas)

Pumpkin seeds are a mineral powerhouse, offering protein plus magnesium, zinc, and iron. Their healthy fats promote satiety. A small handful makes a crunchy, nutrient-dense snack, especially roasted and lightly salted.

Pumpkin Seeds (Pepitas) Snack Ideas

Snack	Protein	Calories
30g pumpkin seeds	9g	170 kcal
20g roasted pepitas	6g	115 kcal

Average Protein

Average Calories

143

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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