High-Protein Snacks

Sardines

Sardines are small oily fish loaded with protein, calcium (when eaten with bones), and omega-3s. They are one of the most sustainable seafood choices. Enjoy them straight from a tin for a savoury, nutrient-dense snack.

Sardines Snack Ideas

Snack	Protein	Calories
1 tin sardines in oil (90g)	18g	190 kcal
Sardines on 2 crackers	19g	240 kcal
1 tin sardines in water	20g	150 kcal

Average Protein

19g

Average Calories

193

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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