10 Protein-Packed 100-Calorie Weight Loss Snacks


Consider coupling your egg with a small portion of berries for a 100-calorie snack if you are on the go.

Greek Yogurt

A serving of plain, nonfat Greek yogurt measuring 5.5 ounces contains just under 100 calories. This nibble is one of the most concentrated sources of protein on this list, containing 16 grams.


For a 100-calorie homemade tuna salad, combine tuna with chopped vegetables, such as bell pepper and cucumber, mustard, and seasonings of preference.

Beef Jerky

A one-ounce portion provides just over 100 calories and nearly 10 grams of protein.  

Peanut Butter

Peanut butter contains just under 100 calories and close to four grams of protein per tablespoon. 


If you want to maximize the amount of protein in a 100-calorie serving, part-skim mozzarella may be the best choice. 


There are 11 grams of protein per 100 calories of edamame. This serving contains nearly five grams of fiber, making it a particularly filling nibble. 

Deli Meat

There are numerous varieties of deli meat, including ham, turkey, and poultry. Each of these has a similar nutrient profile, with approximately 16 grams of protein per 100 calories. 

Cottage Cheese

The 82 calories in 3.5 ounces of low-fat cottage cheese with a naturally briny flavor. 


One cup of nonfat milk is an easy-to-prepare refreshment that provides 8 grams of protein for only about 80 calories.

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