Grab a handful of these high protein snacks on your way out the door and you’ll have a portable way to help meet your protein needs for the day and stay energized. They can also be used as a great post-workout snack to fuel your muscles with natural protein.
Almonds
A handful of almonds will provide you with many more benefits than a protein boost. You’ll get 12 grams of dietary fiber in a 100 gram serving, along with 21 grams of protein. There’s also 43 grams of healthy fat in that same serving size, and you’ll be surprised how long it will hold you over if you need a snack that will get you till your next meal time. There are many types of almonds available, but most of what you’ll find at supermarkets will be roasted and salted or even candied. Look for raw organic almonds, which may require a trip to the health food store.
Pistachios
You may have seen the recent advertising campaign for pistachios, and it is a good idea to “get crackin’”. Pistachios are a great source of fiber, minerals, healthy fat, and even antioxidants that act as anti-inflammatories in the body. In a 100 gram serving you’re getting 40% of your protein for the day, and you’re also getting 40% of your fiber. That’s a big chunk of each, which should also help you lose weight by assisting with your digestion and helping to develop lean muscles. Potassium, magnesium, and iron are important minerals pistachio contains, as well as Vitamin B-6 which needs to be replenished daily.
Sunflower Seeds
Sunflower seeds are small, but their health benefits are big. They provide 42% of your protein in a 100 gram serving, while also containing 9 grams of fiber in that same size serving. A handful of these seeds will keep you feeling satisfied for a long time thanks to the large amount of healthy fat they have. The vast majority of fat they contain is a mix of monounsaturated and polyunsaturated fat, the type of fat that will help you lose fat, not gain it, when eaten in the right portions. A one handful serving is helpful because it will give each person their own proper serving size.
Cashews
A handful of cashews is one of the most satisfying snacks thanks to its naturally delicious flavor and hearty crunch. Just make sure you don’t go overboard with them and stick to the handful portion. Cashews received a bad reputation during the years when low-fat diets were all the rage. They’re made up of 44% fat, which sounds fatty until you see that the majority of the fat they contain is monounsaturated. You’ll have to seek out raw organic cashews, and steer clear of the mainstream offerings that are loaded with salt and unhealthy fat from oil. Cashews go nicely with dried cherries, which will provide antioxidants, fiber, and a bit more protein.
Pumpkin Seeds
You’ll be getting much more than protein when you eat a handful of pumpkin seeds. They are a high-fiber source and in a 100 gram serving you’ll get 72% of your fiber for the day and 38% of your protein. That’s a powerful combination, and one of the best energy boosting foods because you won’t feel hungry or have brain fog after eating these seeds. They provide focus and mental alertness thanks to the magnesium and potassium and the combination of protein and fiber helps to curb your appetite and leaves you feeling satisfied and charged up. The next time Halloween rolls around, be sure to save those seeds.
Peanuts
Peanuts pack a protein punch, with half a day’s worth of protein in a 100 gram serving. That same serving will give you 9 grams of fiber, which equates to roughly a third of what you need for the day. Peanuts are also a rich source of both potassium and magnesium, two minerals that work in tandem to help regulate healthy blood pressure levels. Healthy fats are another reason why peanuts are so satisfying as a snack. Opt for raw peanuts over the roasted and salted variety so you’re just getting the natural healthy fat and protein from the nuts without added oils and sodium.
Beef Jerky
Beef jerky is a handy way to get your protein, and its ultra-portable so you can take it anywhere and not worry if it will taste good once you get there. It’s best to choose organic, nitrate-free beef jerky. It will be more expensive than the best-selling name brands, but it’s worth it in order to give your body quality food. For an even more satisfying snack experience you can pair up your handful of beef jerky with a handful of dried fruit. Many dried fruits are a decent source of protein as well, and are also a carbohydrate to balance things out. Dried apricots, prunes, and raisins are good choices, each will add a few grams more protein, and have a sweet flavor that goes well with the savory beef.
Pecans
Pecans are another satisfying nut that you should consider if you’re looking to up your protein intake. They have a similar nutritional breakdown to almonds and pistachios, with an abundance of protein and fiber, as well as healthy fats. They’re rich in vitamins and minerals, and provide a delicious flavor that will make you look forward to your snack. Pecans are one of the harder nuts to find because they’re most commonly found with sugar added or roasted. Like all nuts you’ll want to seek out organic, raw brands so you’re only getting the nutrition from the nut, without anything added.
Sesame Seeds
Sesame seeds may be tiny, but don’t let that fool you, they’re big on protein and other nutrients and make a great snack choice. It may not be practical to sit and eat a handful of sesame seeds, but try tossing that handful of seeds into a smoothie. You won’t notice them after they’ve been blended up, and your smoothie will be infused with the protein and fiber they contain. There’s a whopping 12 grams of fiber in a 100 gram serving of sesame seeds, and there’s also 18 grams of protein, representing a third of the protein you need each day.
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