According to the CDC[1] , Women over 19 need 46 grams of protein a day, and men over age 19 need 56 grams of protein a day.


Not sure if you're meeting your minimum? Then you probably aren't.


But there's no need to overhaul your diet. We partnered with Nature Valley to bring you this list of high-protein snacks you can easily fit into your busy routine.



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  • Cottage Cheese


    One cup contains about 25 grams of protein.




  • Tuna


    One can of tuna can have as much as 25 grams of protein.




  • Turkey


    Three ounces has around 25 grams of protein.




  • Greek Yogurt


    A 5 to 6 ounce serving usually contains between 15 and 17 grams of protein.




  • Edamame


    A one cup of edamame, prepared, contains as much as 17 grams of protein.




  • Beans


    A cup of prepared lentils has 18 to 22 grams of protein.




  • Pumpkin Seeds


    A half cup of pumpkin seeds could contain as much as 14 grams of protein.




  • Jerky


    Roughly 10g of protein per serving, depending on flavor.




  • Protein Bar


    <a href="http://www.naturevalley.com/Snack-Bars/SaltedCaramelNut" target="_blank">Nature Valley's Salted Caramel Nut Protein Bar</a> contains 10 grams of protein.




  • Chocolate Milk


    A glass of chocolate milk can have between 8 and 11 grams of protein.




  • Hard Boiled Eggs


    One hard boiled egg provides roughly 6 grams of protein for under 100 calories.




  • Nuts


    You can get 6.4 grams of protein from 25 raw almonds.




  • Cheese


    String cheese contains on average 6 to 8 grams of protein, while small cheese wedges and wheels can contain anywhere from 2 to 6 grams of protein.




  • Oatmeal


    A serving of oatmeal can have as much as 5 grams of protein.




  • Peanut Butter


    A tablespoon of peanut butter contains about 4 grams of protein.




  • Hummus


    Four tablespoons of hummus comes in at under 100 calories, and packs around 4.4 grams of protein.