Eating low-carb, high-protein foods can help lose weight, regulate appetite, preserve muscle, and manage blood sugar levels. While there is no solid consensus on what exactly constitutes a low-carb diet and a high-protein diet, for many people it is simply a matter of reducing the amount of carbohydrates they consume daily and increase their overall protein intake.
A good way to start changing your diet to include more protein and fewer carbohydrates is to change the snacks you eat. When purchasing snacks, be sure to check the Nutrition Facts label. Choose foods that provide 10 to 20% or more of the Daily Value (DV) of protein per serving, as this is considered a good to excellent source of protein, and 5% of the DV or less of total carbohydrates per serving. which is considered weak. -carb.
Here are 16 high-protein, low-carb snacks that are healthy, satisfying, and can help you reach your wellness goals.
A 200-gram (7-ounce) serving of low-fat Greek yogurt provides 19.9 grams of protein, 7.88 grams of carbohydrates, and 18% and 22% of the daily values of calcium and phosphorus, respectively, both important for bone health. Choose plain Greek yogurt to minimize sugar intake and naturally enhance the sweet taste by adding fresh fruit.
A large whole egg contains 6.24 grams of protein, mostly in the egg white, and less than half a gram of carbohydrates. Additionally, it provides 30% of the daily value of choline, which helps with memory, mood and muscle control. The yolk contains nutrients such as B vitamins, vitamins A and D. For a quick snack, enjoy a hard-boiled egg on its own with a sprinkle of your choice of seasoning.
Nuts contain healthy fats, proteins, vitamins, minerals and plant compounds with antioxidant effects. Eating an ounce of nuts per day may reduce the risk of cardiovascular disease. Experiment with various nuts such as almonds, which provide 6.01 grams of protein and 6.12 grams of carbohydrates per one-ounce serving, or pistachios, which provide 5.73 grams of protein and 7.71 grams of carbohydrates . Opt for nuts with little or no added salt and no added sugar. Accompany it with fresh fruit for a balanced snack.
Cheese provides essential nutrients such as protein, calcium, phosphorus, and B vitamins. Research shows that regular cheese consumption is associated with decreased risks of various health problems, including heart disease, diabetes and dementia. One ounce of part-skim milk mozzarella cheese offers 6.89 grams of protein and less than one gram of carbohydrates. Combine cheese with fruits or vegetables to create a well-balanced snack.
Low-fat cottage cheese is high in protein, containing 24.2 grams per one-cup serving, along with 9.48 grams of carbohydrates. Additionally, it provides 17% of the daily value of calcium and 26% of phosphorus, along with other essential nutrients. Enjoy cottage cheese as a tasty snack by mixing it with fresh fruit and a sprinkle of nuts.
Water-canned light tuna offers 21.7 grams of protein and zero carbs per 3-ounce serving. Fish like tuna contain healthy omega-3 fatty acids, which may help reduce the risk of heart disease. And an omega-3 fat called docosahexaenoic acid, or DHA, found in fish, keeps the brain functioning normally and efficiently. Mix tuna with Greek yogurt and seasonings, then spread on whole-grain crackers or lettuce leaves for a quick snack.
In addition to containing healthy fats and proteins, fish like salmon also provide other important nutrients. For example, canned pink salmon provides 19.6 grams of protein, zero carbohydrates and 13% of the daily value of choline, 61% of vitamin D and 18% of calcium. Mix canned salmon with plain Greek yogurt or mayonnaise and lemon juice for an easy snack. Spread the mixture on cucumber slices or whole grain toast.
A 3-ounce serving of shrimp offers 20.4 grams of protein and less than half a gram of carbohydrates. It also provides 16% of the daily value of phosphorus and 14% of zinc, a nutrient that supports immune health. Shrimp, like canned salmon and light tuna, are low in mercury, making them a great seafood option. For an easy snack, coat cooked shrimp with olive oil and garlic, then refrigerate and serve with a squeeze of lemon.
Hemp seeds are rich in protein and healthy fats. They contain natural plant compounds called polyphenols and terpenoids, which have antioxidant and anti-inflammatory benefits. A 3-tablespoon serving of shelled hemp seeds offers 9.48 grams of protein and 2.6 grams of carbohydrates.
Hemp seeds are rich in other nutrients, including phosphorus (40% DV), zinc (27% DV), and magnesium (50% DV), a mineral involved in more than 300 bodily reactions , including muscle and nerve functions and blood pressure control. Sprinkle hemp seeds on yogurt or for a healthy snack.
Pumpkin seeds are another high-protein seed, with 8.45 grams of protein and 4.17 grams of carbohydrates in a one-ounce serving. They provide 20% or more of the daily value of minerals like zinc, magnesium and copper, a mineral involved in energy production, connective tissues and the maintenance of the immune and nervous systems. Mix pumpkin seeds with nuts and dried fruit to make a trail mix.
Legumes like edamame, which are young soybeans, are rich in protein, fiber and vitamins and minerals such as B vitamins, iron and phosphorus. Legumes contain antioxidants that can protect against cell damage and fight disease. One cup of cooked edamame offers 18.4 grams of protein and 13.8 grams of carbohydrates. Steamed edamame and sprinkled with sea salt for a protein-rich snack.
Roll slices of turkey deli meat with a slice of cheese and leafy greens for a quick protein snack. A slice of low-salt deli turkey, 28 grams or about an ounce, provides 6.1 grams of protein and less than a gram of carbohydrates. Be wary of minimally processed, low-sodium turkey with little or no added sugar and preservatives.
The Dietary Guidelines for Americans recommend including dairy products like milk as part of a healthy diet, but approximately 90% of Americans do not consume enough dairy products. Dairy products are rich in proteins, vitamins and minerals. For example, one cup of skim milk provides 8.23 grams of protein, 12 grams of carbohydrates, 14% of the daily value of vitamin D, and 20% or more of the daily value of calcium, phosphorus, and vitamin A. Add add milk to your snacking routine by enjoying it with whole grain cereal, mixing it into smoothies, or pairing it with fruit.
Not all plant-based milk alternatives are equal, but soy milk and pea milk differ in their protein content. These alternatives are great options for people with allergies or intolerance to cow’s milk. The U.S. Department of Agriculture (USDA) Nutrient Database does not list plain soy milk.
However, one cup of soy milk with added sugar provides 7.99 grams of protein and 9 grams of carbohydrates. Conversely, a cup of unsweetened pea milk offers 7.99 grams of protein and zero carbs. Both are also rich in calcium and vitamin D. When choosing milk, look for options with little or no added sugars and versions fortified with vitamins and minerals.
Many protein powders, such as whey, casein, and pea protein, are specifically formulated to provide a substantial amount of protein per serving while keeping carbohydrates to a minimum. The USDA Nutrient Database lists one-third cup (32 grams) of unbranded whey protein powder as having 25 grams of protein and 2 grams of carbohydrates. To use as a snack, mix one scoop of protein powder with water or unsweetened milk and fruit for a quick and easy smoothie.
When choosing jerky, look for options high in protein (around 10 grams or more per serving) and little or no added sugars. The USDA Nutrition Database lists unbranded beef jerky (1 ounce or 28.35 grams) with 9.41 grams of protein and 3.12 grams of carbohydrates, as well as pork jerky (42 grams) containing 13.9 grams of protein and 4.62 grams of carbohydrates.
Jerky is generally a product high in sodium. It is best to moderate its consumption and include it in a snack mix with various whole foods such as vegetables, fruits or nuts to create a more balanced and nutritious snack.
Remember, reducing carbs doesn’t mean eliminating them. Carbohydrates are the primary source of energy for your body’s cells, tissues and organs. Nutrient-rich carbohydrates like fruits, legumes and whole grains are essential and should be included as part of a balanced diet. Here are some tips for increasing protein and reducing carbohydrates in your diet:
- Choose lean animal proteins like lean beef, chicken, turkey and fish.
- Incorporate plant-based proteins like tofu, tempeh, and legumes like lentils and beans.
- Keep easy high-protein, low-carb foods like Greek yogurt, hard-boiled eggs, nuts, and canned tuna on hand for quick snacks and meal prep.
- Add low-carb vegetables to meals and snacks, like leafy greens in a smoothie or omelet or veggie sticks with seasoned yogurt or bean dip.
- Limit sugary snacks and drinks and opt for water or unsweetened drinks and fruit for a naturally sweet snack.
- Focus on whole, unprocessed foods for better nutritional balance.
- Consider using protein powder in smoothies, drinks, and yogurt bowls, especially if you struggle to meet your protein needs.
Incorporating a variety of high-protein, low-carb snacks into your diet ensures you have convenient options for all occasions. From grab-and-go choices like nuts and cheese to easy prep ideas involving canned fish and deli turkey, there’s something for everyone. The inclusion of animal and plant-based options creates a comprehensive approach to nutrition.
Don’t forget to supplement these snacks with other nutrient-dense food groups, including fruits and vegetables, to further support your overall wellness and health goals.