Protein is an essential nutrient for muscle health, immunity, and many other important processes. It also helps you feel full between meals, which can support weight loss and healthy weight maintenance.
While protein bars are the typical go-to snack or meal, many contain ingredients like added sugar, artificial sweeteners, and preservatives. In fact, many other foods pack more protein than protein bars.
Here are 17 foods that can keep you feeling fuller longer than a protein bar.
- Protein: 21 grams per 31.5-gram serving
Homemade protein shakes made with whey protein typically contain more protein than an average protein bar.
Whey protein can be mixed with other healthy ingredients, like frozen berries and nut butter, to create a creamy protein shake.
- Protein: 23.3 grams per cup
Cottage cheese has more protein than many protein bars and can be added to other high-protein foods, like eggs and protein shakes, to boost its protein content.
A cup of cottage cheese also provides high amounts of B12, calcium, selenium, and phosphorus.
- Protein: 25 grams per cup
Greek yogurt has more than twice the amount of protein found in regular yogurt.
Greek yogurt is also high in essential nutrients, like calcium, which plays important roles in bone, heart, and hormonal health. A cup of Greek yogurt covers 21% of the Daily Value (DV) for calcium.
- Protein: 40.6 grams per can (172 grams)
Canned tuna is a convenient substitute for protein bars. It’s also an excellent source of omega-3 fats, vitamins, and minerals, like B12 and selenium.
Canned tuna can be enjoyed on its own as a snack or added to meals like salads and grain bowls to boost its protein content.
- Protein: 18.4 grams per cup
Edamame are immature soybeans that are packed with protein. A cup of edamame provides 18.4 grams of protein per cup, exceeding the amount found in most protein bars.
Edamame is also high in fiber, a nutrient that plays important roles in gut and heart health. A cup of edamame packs 8 grams of fiber.
- Protein: 14.5 grams per cup
Roasted chickpeas are crunchy, filling, and portable, making them a good choice for a high-protein snack.
Chickpeas are also a good source of several other nutrients, including fiber, magnesium, manganese, and folate.
- Protein: 18 grams per 20-gram scoop
Collagen peptides can be mixed into hot and cold drinks, such as coffee and smoothies, and recipes, such as oatmeal and chia pudding.
For example, a 20-gram scoop of Vital Proteins Collagen Peptides packs 18 grams of protein, making it a more concentrated source of protein than most protein bars.
Try whipping up a sweet, high-protein collagen hot chocolate by mixing cocoa powder, collagen, and a sweetener of your choice with regular or plant-based milk.
- Protein: 26 grams per 4-ounce serving
Chicken breast has 26 grams of protein per 4-ounce serving, making it one of the best sources of protein you can eat. It’s also a good source of several vitamins and minerals, like B6, phosphorus, zinc, and selenium.
Chicken breast can be enjoyed in many ways, including as a high-protein topping for salads and grain bowls.
- Protein: 17.9 grams per cup
Lentils are an excellent source of plant-based protein and are also high in fiber, B vitamins, magnesium, zinc, iron, and potassium.
For a high-protein snack, try roasted lentils or whip up a lentil salad by mixing lentils with chopped herbs and an olive oil vinaigrette.
- Protein: 20.4 grams per three-ounce serving
A 3-ounce serving of shrimp has a high protein content and provides several important nutrients, including B12 and selenium.
Try snacking on grilled shrimp or adding shrimp to dishes like salads, pasta, and stir-fries.
- Protein: 19.6 grams per 3-ounce serving
A 3-ounce serving of canned salmon has nearly 20 grams of high-quality protein, and is also rich in vitamins and minerals like B12, selenium, and potassium, as well as the omega-3 fats.
Canned salmon is shelf-stable and more affordable than fresh salmon, making it a good choice for those on a budget.
- Protein: 12.5 grams per two large eggs
Eggs are a convenient source of protein. Two large eggs have a protein content similar to that of many protein bars.
Hard-boiled eggs can be used as a portable protein source and pair well with other high-protein snack foods, like cheese and nuts. Eggs are also high in other essential nutrients, like vitamin B12, selenium, and vitamin A.
- Protein: 15 grams per 3-ounce serving
If you’re following a vegan or vegetarian diet, seitan is a smart protein choice. Seitan is a meat alternative made from wheat gluten, making it safe for those following plant-based diets.
A 3-ounce serving of seitan provides 15 grams of protein, making it a better source than many protein bars.
- Protein: 15.2 grams per cup
Black beans are one of the best plant-based proteins you can eat. They are also high in fiber, covering over 54% of your daily fiber needs.
They’re also high in vitamins and minerals, like folate, iron, copper, and magnesium. Try incorporating black beans into salads, grain bowls, and soups for a boost of protein.
- Protein: 19.9 grams per 100-gram serving
Tempeh is a protein-packed food made from fermented soybeans. A 100-gram serving of tempeh easily provides more protein than what’s found in many protein bars.
Tempeh is also high in several vitamins and minerals, like riboflavin, niacin, magnesium, and manganese.
Protein: 19.6 grams per 3-ounce serving
Canned salmon is higher in protein than most protein bars. Plus, it’s rich in several nutrients not commonly found in protein bars, like calcium, selenium, potassium, and omega-3 fats.
Try using canned salmon to boost the protein content of salads and grain dishes.
- Protein: 13 grams per ounce serving
If you prefer savory foods, turkey jerky may be a good substitute for protein bars. It can be paired with other high-protein foods, like hard-boiled eggs, cheese, and nuts, for a filling and nutritious snack.
When shopping for jerky, be aware that some products are high in salt and added sugars, which can harm health if overconsumed.
- Protein: 10 grams per third-cup
Bob’s Red Mill Protein Oats contain 50% more protein than regular oats, making them a better option for hitting your protein goals.
Oatmeal can be topped with other high-protein foods, like seeds, collagen powder, and Greek yogurt, for a protein-packed snack or meal.
The RDA for protein is currently set at 0.8 grams per kilogram of body weight (0.36 grams of protein per pound).
The RDA is the minimum amount of protein necessary to meet your body’s amino acid requirements and prevent issues like muscle wasting. However, it’s not meant to be used as a guideline for optimal protein intake.
Most physically active people who regularly exercise need to take between 1.2 and 2.0 grams per kilogram of protein per day (0.54 and 0.9 grams per pound) to maintain muscle mass. You may need more protein if you’re trying to build muscle or lose body fat.
If you’re not sure how much protein you need, talk to a healthcare provider like a registered dietitian.
Protein bars are a good source of protein, but there are many other healthy foods that are packed with protein, sometimes more than what’s found in a protein bar.
Greek yogurt, eggs, lentils, chicken breast, collagen peptides, and salmon are just some examples of high-protein foods that contain as much or more protein than protein bars.
