High-Protein Snacks

Tuna on Crackers

A few whole-grain crackers topped with tuna make a balanced mini-snack of carbs, protein, and healthy fats. It is more substantial than either alone. Use lean tuna in water to keep calories modest.

Tuna on Crackers Snack Ideas

Snack	Protein	Calories
70g tuna + 4 crackers	17g	180 kcal
Tuna salad on 5 crackers	18g	230 kcal

Average Protein

18g

Average Calories

205

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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