High-Protein Snacks Under 100 Calories for Weight Loss

The 100-calorie snack is one of the most useful eating habits you can build for weight management — but only if it’s the right kind of 100 calories. An apple is 100 calories. So is half a chocolate biscuit. The first keeps you full for two hours; the second has you hungry again in 30 minutes. The difference, every time, is protein. Here are 15 snacks that fit under 100 calories and actually keep you satisfied.

Why 100 Calories With Protein Works

For women managing weight, the 100-calorie snack does three things well:

• Bridges meal gaps without spiking blood sugar
• Hits protein targets across the day (most women under-eat protein)
• Stops the 3pm spiral where a sugary “quick snack” leads to a bigger crash and more eating

The trick is choosing snacks where protein takes up a meaningful share of those 100 calories. A snack with 8g+ of protein at this calorie level is genuinely satisfying. A snack with 2g of protein at this calorie level is a sugar hit dressed up as a meal.

1. Tuna Pouch (90 kcal, 18g protein)

The highest protein-to-calorie ratio on this list. A standard 80g tuna pouch (in spring water or brine) delivers 18g of protein at around 90 calories. Pouches are easier than tins and don’t need draining.

• Brands to try: John West, Princes
• Eat: straight from the pouch with a fork, or on a few crackers if you want texture
• Best for: desk lunch top-ups or post-workout protein hit

2. Hard-Boiled Egg (78 kcal, 6.3g protein)

Cheap, portable, almost universally available. One large egg delivers 6.3g of high-quality complete protein — and the yolk provides choline, B12, and selenium that you don’t get from leaner protein sources.

• Prep: boil 6–8 at the start of the week, store in the fridge
• Pair with: sea salt and black pepper, or chilli flakes
• Best for: a post-workout snack or pre-dinner hunger pang

3. Greek Yoghurt Cup (90 kcal, 12g protein)

A small 100g pot of 0% Greek yoghurt is one of the highest-protein snacks per calorie available. Look for plain or lightly flavoured (vanilla, honey) — heavily flavoured fruit yoghurts often add 8–15g of added sugar that defeats the purpose.

• Brands to try: Fage 0%, Total 0%, Lidl’s Milbona 0%
• Add: a sprinkle of cinnamon and a few berries for ~120 kcal total
• Best for: mid-morning, post-gym, or as a dessert swap

4. Edamame, Lightly Salted (84 kcal, 8g protein)

A 70g serving of edamame (in the pods, fresh or frozen) delivers 8g of plant protein and 4g of fibre — and they’re surprisingly satisfying to eat slowly, pod by pod.

• Prep: 3 minutes in boiling water, drain, sprinkle with sea salt
• Where to buy: frozen aisle of any major supermarket
• Best for: evening snack, especially in front of the TV — the pod-by-pod pace slows eating

5. Cottage Cheese with Cherry Tomatoes (95 kcal, 11g protein)

An unfairly maligned protein source — cottage cheese has had a glow-up in recent years and it deserves it. 100g of low-fat cottage cheese gives you 11g of protein at 70 calories. Add a handful of cherry tomatoes and a twist of black pepper.

• Brands to try: Longley Farm, Yeo Valley, supermarket own-brand low-fat
• Add: chopped cucumber, chives, or a drizzle of olive oil and lemon
• Best for: savoury snack with proper sit-down satisfaction

6. Turkey or Chicken Slices (60–80 kcal, 12g protein)

Three slices of quality cooked turkey or chicken breast (around 50g) delivers 12g of protein at under 80 calories. Avoid the cheaper processed deli meats with preservatives — look for short-ingredient-list options.

• Brands to try: Marks & Spencer’s, Waitrose Essential, supermarket “no nasties” lines
• Pair with: a few oatcakes (if you have calories to spare) or vegetable sticks
• Best for: a quick lunch boost or pre-dinner hold

7. Mini Plant Protein Shake (90 kcal, 12g protein)

Half a scoop of EatProtein Plant Based Wellness Protein in water or unsweetened almond milk — around 90 calories and 12g of protein. Faster than any other snack on this list, with no dishes. Bonus: the formula includes prebiotic fibre, live cultures and digestive enzymes for added gut support.

• Best for: “I should eat something but I have no time” moments
• Pair with: a piece of fruit if you want fibre and natural sweetness

8. String Cheese (80 kcal, 7g protein)

Underrated. Light, portable, naturally pre-portioned. One string cheese stick is 80 calories and 7g of protein.

• Pair with: a few cherry tomatoes or an apple for a sweet/savoury balance
• Where to find: supermarket cheese aisle, often in 8-packs
• Best for: car snacks, work bag stashes, post-school child crossover

9. Smoked Salmon Slice (60 kcal, 8g protein)

A single slice of smoked salmon (around 30g) delivers 8g of protein at 60 calories — and the omega-3 content is a meaningful bonus.

• Eat with: a cracker, half a cucumber stick, or rolled around a slice of soft cheese
• Where to buy: any supermarket — look for British or Scottish-sourced
• Best for: a slightly indulgent-feeling snack that’s actually nutritionally strong

10. Tofu Cubes (70 kcal, 8g protein)

A 100g serving of firm tofu cubes — quickly pan-fried with soy sauce, sesame oil and chilli flakes — delivers 8g of plant protein at 70 calories. Prep a batch on Sunday for the week.

• Prep: drain, cube, fry in 1 tsp sesame oil with soy sauce until crisp
• Best for: plant-based snackers, lunchbox additions, sushi-style cravings

11. Roasted Pumpkin Seeds (90 kcal, 4g protein)

A 15g handful of pumpkin seeds delivers 4g of protein, a meaningful zinc hit, and a crunchy savoury satisfaction. Lower in protein than animal options but a useful vegan alternative.

• Best for: top of a salad, mixed into Greek yoghurt, or eaten by the handful
• Watch: portion control — they’re calorie-dense (easy to accidentally eat 200 calories’ worth)

12. Sliced Boiled Prawns (60 kcal, 13g protein)

A 75g serving of cooked king prawns delivers 13g of protein at just 60 calories — and they take seconds to eat. Look for the pre-cooked, ready-to-eat packs in the chiller aisle.

• Pair with: a squeeze of lemon and a small dollop of cocktail sauce
• Best for: high-protein snack that feels properly indulgent

13. Apple with Single-Serving Peanut Butter (95 kcal)

The classic. One medium apple plus a single-serve 15g sachet of natural peanut butter — around 95 calories total, with fibre from the apple and 4g of protein from the peanut butter. Pre-portioned sachets stop the “just one more spoon” problem.

• Brands to try (peanut butter): Pip & Nut single-serve, Whole Earth squeeze packs
• Best for: pre-workout, post-school pickup, or a “real food” snack moment

14. Babybel Light or Mini Cheese Wedge (60 kcal, 7g protein)

One Babybel Light is 42 kcal with 6g of protein. A mini Laughing Cow wedge is around 35 kcal with 2g of protein. Both are pre-portioned, easy, and instantly satisfying.

• Pair with: a few cherry tomatoes, a small handful of grapes, or a couple of crackers
• Best for: lunchbox additions, mid-morning hunger, kids’ snack swaps

15. EatProtein Protein Crisps (97 kcal, 11g protein) — When You Want a Crisp Specifically

For the times when you want real-crisp satisfaction with a meaningful protein hit, a 22g bag of EatProtein protein crisps delivers 11g of protein at 97 calories — protein accounts for over 40% of the total calories, an exceptional ratio for a crisp-format snack. Note these are soy-based (not vegan; contain milk protein) and lightly sweetened, so choose them deliberately rather than every day.

• Flavours: Thai Sweet Chilli, Cheese & Onion, BBQ, Salt & Vinegar, Cheese
• Best for: the savoury craving that usually sends you to the vending machine

Quick-Glance: Protein Per 100 Calories

• Smoked salmon: 13g per 100 kcal ⭐
• Tuna pouch: 20g per 100 kcal ⭐
• Boiled prawns: 22g per 100 kcal ⭐
• Greek yoghurt 0%: 13g per 100 kcal
• Cottage cheese low-fat: 12g per 100 kcal
• Mini plant protein shake (half scoop): 12g per 100 kcal
• Turkey slices: 15g per 100 kcal
• Edamame: 10g per 100 kcal
• String cheese: 9g per 100 kcal
• Babybel Light: 14g per 100 kcal
• Tofu cubes: 11g per 100 kcal
• EatProtein protein crisps: 11g per 100 kcal
• Hard-boiled egg: 8g per 100 kcal
• Pumpkin seeds: 5g per 100 kcal
• Apple + peanut butter: 4g per 100 kcal

The best under-100-calorie snacks all have one thing in common: enough protein to actually keep you satisfied. Tuna pouches, Greek yoghurt and prawns lead on raw numbers; a mini plant protein shake covers the gut-support angle on busy days.

How to Build a Snack Drawer That Works

• Stock 3–5 of these options at home. Variety stops boredom, which is what drives most “off-plan” snacking.
• Keep emergency snacks at work. Tuna pouches, roasted chickpeas (slightly over 100 cal but close), and a small bag of nuts all keep at room temperature.
• Prep on Sunday. Hard-boiled eggs, edamame, tofu cubes — five minutes of prep saves a week of decisions.
• Pair when possible. Greek yoghurt + berries. Babybel + apple. Egg + cherry tomatoes. The combination keeps you fuller longer than either alone.
• Watch the “healthy” trap. A 200-calorie “healthy” granola bar with 4g of protein is worse for satiety than a 90-calorie cottage cheese with 11g.

For more snack ideas, see our roundup of the best high-protein snacks and the healthy crisps comparison.

The Bottom Line

A 100-calorie snack works for weight management — but only if it’s actually filling. Protein is the variable that makes the difference. Aim for at least 6–8g of protein per snack at this calorie level, lean on the options above, and stock your kitchen so the good choice is the easy choice. Done consistently, it’s one of the simplest, most sustainable changes you can make.

Want a high-protein shake option for busy days? Explore EatProtein Plant Based Wellness Protein — pea isolate with prebiotic fibre, live cultures and digestive enzymes. Or browse our full Vegan Protein range.