What a Snack with 15 Grams of Protein Looks Like

Danielle Omar, RD
by Danielle Omar, RD
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What a Snack with 15 Grams of Protein Looks Like

It’s 3 p.m., you’re hungry and reach for an apple, thinking it’s a smart choice. But by the time you get home from work you’re ravenous and end up eating an entire sleeve of crackers while cooking dinner. It’s a common scenario. Sometimes what we think are healthy snacks don’t keep us full for long because they’re too low in protein.

Research shows that eating a snack with about 15 grams of this macronutrient can help you feel full longer, preventing you from overeating later in the day. Because of this, filling up on a protein-rich snack in the afternoon can keep you from feeling like you need seconds at dinner or digging into the freezer for ice cream at night. In fact, study participants who ate a high-protein snack — instead of a high-fat or carbohydrate snack — ate about 100 fewer calories at dinner and reported feeling less hungry leading up to dinner.

Consuming a diet — snacks, included — that’s higher in protein all around (between 25–45% of calories coming from protein) may also help speed your metabolism so you burn more calories while feeling more satisfied, which is the perfect combination for weight loss.

To help you visualize what a snack with 15 grams of protein looks like, we’ve put together a few tasty (and simple) snack ideas:



About the Author

Danielle Omar, RD
Danielle Omar, RD

Danielle is an integrative dietitian, culinary nutritionist, author and consultant, frequently lending her love of creating to high-profile food and nutrition media outlets. She’s a regularly featured blogger and founder of foodconfidence.comwhere she inspires men and women on their journey to become their healthiest self. Connect with her on Instagram and Facebook.


15 responses to “What a Snack with 15 Grams of Protein Looks Like”

  1. Avatar VC says:

    These look like meals!

  2. Avatar Tina Pollard says:

    i love the protein examples you have given, how much protein should u eat per meal, and are they recommended examples ok for a diabetic to follow

  3. Avatar luandinha says:

    Just made those oat balls, added chia seeds and half a scoop of whey protein as an extra boost and had it for a post workout! I love it, it’s sooooo good!

  4. Avatar Julie Evey says:

    I love the high protein examples, but given that I need to keep my fat content down, I still would not try most of these. Yes, there are good fats and bad fats – I avoid the bad fats and limit even the good. My general rule is I need to get twice as much protein as fats – confirmed by my doctor. Would love to see more samples that fit this pattern – fat is okay, but if it has 15 grams of protein, I need 7 or fewer grams of fat. Fortunately, I can balance this out across the day, but I do not want all the fat in one sitting.

  5. Avatar Marcella says:

    I love seeing the examples and I’m always up for new snack ideas. I don’t have room though for 400 calorie snacks though – they look yummy for those that do, but wow that a lot of calories for a “snack”

  6. Avatar Lauren says:

    Is “1 C.” one cup? Love to try these snacks.

  7. Avatar Foggydogbreath says:

    Two chocolate oat balls: 417 calories? That’s more like a full lunch (calorie wise) than a snack. No thanks. I do, however, like the Tropical Green Smoothie. Only 200 cals ad 21 grams of protein. Seems like the best of the three snacks.

  8. Avatar Linda Stengel says:

    Fantastic information. snacks look delicious. Will be using them for sure.

  9. Avatar Aaron Blair says:

    Those all look delicious but there is 5 different foods in the cover photo and only 4 descriptions with recipes. What is the 5th item in the bowl?

  10. Avatar Denise says:

    Wish there were more without fish or seafood, I can’t and don’t eat it. So often there are an overwhelming number focusing on those items. I still need the nutrients they have though.

  11. Avatar Scott says:

    Great suggestions! I’m going to have to study these more. And wow, I do eat more than the items presented. My bad.

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