15 High-Protein 200-Calorie Snacks (Picked By A Nutrition Coach)

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If you’re like a lot of my clients, when you first start tracking your food intake you might be surprised at how much more protein you need to eat to meet your goals.

Finding a way to prioritize protein at every meal and snack is key to getting you to your protein target.

A snack is high in protein if it has approximately 0.1 grams of protein per calorie.

To determine whether your snack is meeting these protein requirements, you can reference its nutrition label or log your snack into a food tracker to view its protein and calorie content.

To give you some inspiration, I’ve provided a list of 15 high-protein snacks for you that meet this criteria.

How Much Protein Should Be In A 200-Calorie Snack?

A 200 calorie snack needs to have at least 20 grams of protein (0.1gram/calorie) to be considered high in protein.

Therefore, at minimum, 40% of your 200-calorie snack is going towards protein (20 grams X 4 calories/gram = 80 calories towards protein). So there would be 60% of 200 calories (120 calories) left to distribute between carbs and fats. 

For example, your 200 calorie high-protein snack could have 20 grams of protein (40%), 15 grams of carbs (30%), and 7 grams of fat (30%).

Will A High-Protein 200-Calorie Snack Fill You Up?

Whether a high-protein 200-calorie snack will fill you up will depend on your metabolism, your normal calorie intake, and what types of food are in the snack.

For example, a small female weighing 110 lbs who is sedentary and maintains weight eating 1200 calories will find a 200-calorie snack much more filling than a male who weighs 220 lbs with a high training volume and who maintains weight by eating 4000 calories.

In general, high protein snacks are more filling than low-protein snacks because protein is the most satiating nutrient. Protein is able to suppress your hunger hormone (ghrelin) so that you feel satisfied for longer.

You can also make a 200-calorie high-protein snack more filling by pairing your protein source with whole foods that have higher water (i.e. watermelon) and fiber content (i.e. whole grains) as these qualities make foods more filling.

Who Should Eat These Kinds Of Snacks?

A 200-calorie snack may not be appropriate for everyone.

People with higher daily calorie and macro goals will likely need higher calorie snacks to increase their intake and avoid unreasonably large main meals to meet their daily protein and calorie targets.

For example, for those with a total daily calorie intake of 3,000 calories or more, a 200-calorie snack is not big enough. These individuals would require snacks containing 300-400 calories and 30-40 grams of protein.

Those requiring higher protein, higher calorie snacks can combine two of my suggestions below to make a snack more suitable to their goals.

People with lower daily calorie and macro goals might only need 200 calorie snacks to help manage feelings of hunger in between main meals.

A 200-calorie high-protein snack is a great choice for people with a total daily calorie intake of 2,000 calories or less.  

For example:

● An individual with a total daily intake of 1,200 calories might have only one, 200-calorie snack

● An individual with a total daily intake of 1,500 calories would have 1-2, 200-calorie snacks

● An individual with a total daily intake of 2,000 calories might have 2-3, 200-calorie snacks

For people with a total daily intake between 2,000 and 3,000 calories, the ideal number of calories and amount of protein in their snacks will depend on their schedule, activity, and preferred number of meals per day. 

If you would like some help figuring out what’s best for you, please consider checking out our 1-on-1 Nutrition Coaching.

Store-Bought 200-Calorie High-Protein Snacks

If you’re looking for a quick, easy and convenient option for a high-protein 200-calorie snack, the great news is that there are many store-bought options available. 

These are great options when you’re short on time and need something to grab-and-go. I like to stash a few in my desk, my car, and my gym bag.

1. Muscle Milk Zero Protein Shake, Vanilla

You don’t have to worry about a blender or even a shaker bottle when you buy a ready-to-drink protein shake.  

Drinking calories is less filling than chewing solid food, so this is a great choice for someone trying to add calories for a surplus, but it isn’t as helpful for someone trying to manage hunger in a deficit. 

To make this more filling when you’re in a deficit you would have to pair it with some fat or fiber, which would put you over the 200-calorie target.

  • Serving size: 660mL (2 bottles)
  • 200 calories
  • 12g carbs (8g fiber)
  • 40g protein
  • 2g fat

2. Chicken Of The Sea Infusions – Flavored Tuna Snack

Tuna is a long-standing favorite for body-builders because it is high in protein, low in fat, and very convenient – just crack a can wherever you are and eat it with a fork.  These blends add some extra virgin olive oil for healthy fat, and a punch of flavor like Garlic & Herb, or Cilantro & Lime.

  • Serving size: 120g (1½ cans)
  • 210 calories
  • 0g carbs (0g fiber)
  • 33g protein
  • 9g fat

3. Twin Peaks Nacho Cheese Protein Puffs

These Protein Cheese Puffs are a great high-protein alternative to regular puffed cheese snacks like Cheetos when you need a satisfying snack to hold you over to your next meal.  

  • Serving size: 45g (1½ cups)
  • 195 calories
  • 2g carbs (0g fiber)
  • 32g protein
  • 6g fat

4. Beef Jerky

Another easy grab-and-go store-bought option is beef jerky. You can find beef jerky at any local gas stations or convenience stores. As a bonus, it stays fresh for a long time (as long as you reseal the package).

  • Serving size: 70g (2½ oz)
  • 200 calories
  • 15g carbs (0g fiber)
  • 27g protein
  • 2.5g fat

5. Quest Mint Chocolate Chunk Protein Bar

I have a long-standing love affair with protein bars, and Quest protein bars were my first and best protein bar experience. There are several different flavors for 200 calories, and most offer at least 20g of protein. Check the label to be sure!

  • Serving size: 60g (1 bar)
  • 200 calories
  • 22g carbs (16g fiber)
  • 20g protein
  • 8g fat

Related Article: Protein Bars With The Most Protein

6. LiquaCel Protein Gummies

Protein gummies are a fun way to get a high-protein snack with a sweet and chewy product that will remind you of being a kid. 

I recommend these gummies for those who need help increasing their calorie intake without feeling too full because although they’re high in protein, gummies tend not to be as filling as other snacks.

  • Serving size: 75g (1½ packages)
  • 210 calories
  • 41g carbs (9g fiber)
  • 19.5g protein
  • 0g fat

7. Hard-Boiled Eggs

If you’re a hard-boiled egg fan, then you’ll be excited to hear that you can buy pre-cooked, pre-peeled hard-boiled eggs in convenient resealable packages. I’ve seen these at the grocery store and even corner stores and gas stations.

These grab-and-go hard-boiled eggs are a great option when you’re trying to reduce your carb intake while hitting your protein, fat, and calorie targets.

  • Serving size: 3 eggs (132g)
  • 210 calories
  • 0g carbs
  • 18g protein
  • 13.5g fat

Homemade 200-Calorie High Protein Snacks

There are even more delicious options available for high-protein snacks when you stock some basic ingredients in your fridge and pantry. Check the list below for items to pick up during your next grocery shopping trip.

1. Healthy Homemade Ice Cream Made With Ice Cream Maker

healthy homemade ice cream made with ice cream maker

If you thought you could only make high-fat, high-sugar ice cream with your ice cream maker, think again!  This recipe allows you to make delicious creamy ice cream that is high in protein, and virtually fat-free and sugar-free.

  • Serving size: whole recipe (2 servings)
  • 200 calories
  • 8g carbs (0g fiber)
  • 36g protein
  • 2g fat

2. Cheesy Scrambled Eggs + Veggies

cheesy scrambled eggs + veggies

When you combine whole eggs with egg whites, you get way more protein. To make this simple dish for a snack, spray a skillet with nonstick cooking spray and preheat over medium heat.  

Add ~½ cup (50g) each chopped mushrooms & tomatoes, and 2 large handfuls of spinach.  As the veggies cook and the spinach wilts, whisk 1 large egg and ½ cup liquid egg whites in a medium bowl with salt and pepper, to taste.

Pour the egg mixture over the veggies and sprinkle with half an ounce (14g) of part-skim mozzarella cheese.  Let the mixture cook through, turning with a spatula.

  • Serving size: whole recipe 
  • 200 calories
  • 5g carbs (2g fiber)
  • 27g protein
  • 8g fat

3. Deli Roll Ups

deli roll ups

Spread two high-protein Flatout Light Original Wraps with one wedge of Laughing Cow light cheese (½ a wedge on each wrap), and top each with one ounce (28g) of 96% fat-free ham slices (2oz in total), and a large lettuce leaf (I like to use iceberg or butter lettuce).

Roll each wrap into a tube shape and slice into cylinders for “sandwich sushi.”

  • Serving size: whole recipe 
  • 205 calories
  • 39g carbs (24g fiber)
  • 24g protein
  • 6g fat

4. Flourish Buttermilk Protein Pancakes

flourish buttermilk protein pancakes

Pancakes don’t just have to be for breakfast; these fluffy pancakes are great for a high-protein snack any time of the day or night.  

Just combine ½ cup (61g) of the mix and ½ cup of water in a small mixing bowl and stir with a fork. Cook the batter in a nonstick pan over medium heat until they’re lightly browned on both sides.

  • Serving size: whole recipe (½ cup dry mix, prepared)
  • 200 calories
  • 33g carbs (7g fiber)
  • 23g protein
  • 2g fat

5. Protein Peanut Butter On Rice Cake

protein peanut butter on rice cake

Peanut butter usually offers more fat than protein, but when you mix in high-protein powdered peanut butter, you get a creamy spread that packs a lot of protein.  

Mix 1 tbsp of regular peanut butter with 3 tbsp of powdered peanut butter and ½ tbsp of water as needed to reach your desired consistency.  Lightly toast one thin rice cake and spread with the peanut butter mixture.

  • Serving size: whole recipe 
  • 215 calories
  • 33g carbs (7g fiber)
  • 23g protein
  • 2g fat

6. White Chocolate Protein Pudding & Strawberries

white chocolate protein pudding & strawberries

Enjoy the same creamy, smooth pudding that you loved as a kid, but with a grown-up twist by making it with sugar-free, fat-free pudding powder, and high-protein milk.  

Stir one box of Jell-O Instant White Chocolate Pudding mix with 2 cups of Fairlife 0% Ultra-filtered Milk and divide into four ½ cup servings. Refrigerate.

Once the pudding is set, top it with fresh sliced strawberries (80g total; 20g per ½ cup).

  • Serving size: 3, ½ cup servings (¾ of the total recipe)
  • 200 calories
  • 29g carbs (1g fiber)
  • 20g protein
  • 0g fat

7. High-Protein Peanut Butter Oatmeal

high-protein peanut butter oatmeal

Oats are already a high-protein grain, but you can make it even higher-protein by stirring in half a scoop of protein powder and 2 tbsp of powdered peanut butter. Prepare the oatmeal with slightly more water than usual to help absorb the extra dry ingredients.

I use one packet of plain instant oatmeal and add in 1 cup of boiling water. Once the instant oats have soaked up most of the water, I stir in the protein and peanut butter powder. 

I really enjoy Sunwarrior’s Classic Brown Rice Protein because I find it produces the best texture when combined with oatmeal.

  • Serving size: whole recipe
  • 200 calories
  • 24g carbs (5g fiber)
  • 19g protein
  • 4g fat
  • 8. Greek Yogurt, Nuts & Berries

A bowl of yogurt with berries and nuts is a simple and delicious high-protein snack that you can make at home with very little prep time. 

Start with ¾ cup of nonfat plain Greek yogurt, stir in one tbsp of chopped walnuts, and top it with three ounces (85g) of fresh blueberries and a sprinkle of cinnamon.

  • Serving size: whole recipe
  • 200 calories
  • 5g carbs (0g fiber)
  • 18g protein
  • 5g fat

What To Read Next:


Morell, P., & Fiszman, S. (2017). Revisiting the role of protein-induced satiation and satiety. Food Hydrocolloids, 68, 199-210. ISSN 0268-005X. https://doi.org/10.1016/j.foodhyd.2016.08.003.

Miquel-Kergoat, S., Azais-Braesco, V., Burton-Freeman, B., & Hetherington, M. M. (2015). Effects of chewing on appetite, food intake and gut hormones: A systematic review and meta-analysis. Physiology & Behavior, 151, 88-96. ISSN 0031-9384. https://doi.org/10.1016/j.physbeh.2015.07.017.

Chrysi Koliaki, Alexander Kokkinos, Nicholas Tentolouris, Nicholas Katsilambros, “The Effect of Ingested Macronutrients on Postprandial Ghrelin Response: A Critical Review of Existing Literature Data”, International Journal of Peptides, vol. 2010, Article ID 710852, 9 pages, 2010. https://doi.org/10.1155/2010/710852

About The Author

Lauren Graham

Lauren Graham is a Precision Nutrition Level 1 certified nutrition coach. She focuses on helping busy professionals balance healthy eating and purposeful movement.  Lauren has a background in competitive swimming and is currently competing as a CrossFit athlete.  She has a passion for training, teaching, and writing. 

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