6 high protein snack ideas

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6 high protein snack ideas

Healthy high protein snacks

When sticking to a strict diet finding what snacks to eat can be a difficult task. Well in this article we are going to be sharing six easy high protein recipes that are sure to leave you forgetting about the fried chips or burgers. Through food is the best way for your body to adsorb protein, although supplements can be very effective the best form is through natural foods. 

Mixed nuts or trail mix

Mixed nuts are a convenient way of getting a great deal of protein. On average 100g of mixed nuts that have been roasted contain 20g of protein. This is around the same amount found in many weigh proteins shakes. Nuts in the mix could include almonds, cashews, hazelnuts, pecans, walnuts, etc… Nuts are also high in fibre and are a great source for many other nutrients and are also high in fat so they like many other foods must be moderated. 
28 grams of nuts contain: 
Calories: 173
Protein: 5 grams
Fat: 16 grams, including 9 grams of monounsaturated fat
Carbs: 6 grams
Fiber: 3 grams
Vitamin E: 12% of the RDI
Magnesium: 16% of the RDI
Phosphorus: 13% of the RDI
Copper: 23% of the RDI
Manganese: 26% of the RDI
Selenium: 56% of the RDI

Hummus 

Hummus is a sort of paste made from a range of healthy ingredients like chickpeas, tahini, olive oil and lemon juice. As chickpeas are the main ingredient in this snack its no wonder its loaded with protein and fibre. It is also really easy to prepare and is able to be eaten with other health snacks like carrot sticks, cucumber, celery and crackers. This is also vegan friendly and is a plant- based protein source. 
100 grams of hummus contains:
Calories: 166
Fat: 9.6 grams
Protein: 7.9 grams
Carbs: 14.3 grams
Fiber: 6.0 grams
Manganese: 39% of the RDI
Copper: 26% of the RDI
Folate: 21% of the RDI
Magnesium: 18% of the RDI
Phosphorus: 18% of the RDI
Iron: 14% of the RDI
Zinc: 12% of the RDI
Thiamin: 12% of the RDI
Vitamin B6: 10% of the RDI
Potassium: 7% of the RDI

Hard boiled eggs 

Eggs have many health benefits and are high in protein and healthy fats. These fats can keep you feeling fuller as eggs are low in carbohydrates. Eggs are also very low in calories as one egg can contain 77 calories and around 6 grams of lean protein. They also contain a wide range of amino acids making eggs a complete protein source as they contain the essential amino acids. Eggs are also packed with other nutrients like zinc, calcium and all the B vitamins.
One boiled egg contains:
Calories: 77
Carbs: 0.6 grams
Total fat: 5.3 grams
Saturated fat: 1.6 grams
     Monounsaturated fat: 2.0 grams
Cholesterol: 212 mg
Protein: 6.3 grams
Vitamin A: 6% of the Recommended Dietary Allowance (RDA)
Vitamin B2 (riboflavin): 15% of the RDA
Vitamin B12 (cobalamin): 9% of the RDA
Vitamin B5 (pantothenic acid): 7% of the RDA
Phosphorus: 86 mg, or 9% of the RDA
Selenium: 15.4 mcg, or 22% of the RDA

Cottage cheese 

Cottage cheese is also very high in protein. When it comes to all the cheeses, cottage cheese wins the medal when it comes to highest in protein. One cup of low-fat cottage cheese can contain a huge 28 grams of protein and can only add up to 170 calories. This food also digests slowly meaning you will feel fuller for longer and are less likely to snack more. Although cottage cheese is very high in protein it contains no fibre, so if eating this with a snack try adding some fibrous foods like berries. If you are looking how to make your cottage cheese more interesting, then why not check out this post on SELF for cottage cheese recipes you will love. 
Here are the nutrients in a cup of cottage cheese:
Calories: 163.
Protein: 28 grams.
Carbs: 6.2 grams.
Fat: 2.3 grams.
Phosphorus: 24% of the Reference Daily Intake (RDI)
Sodium: 30% of the RDI.
Selenium: 37% of the RDI.
Vitamin B12: 59% of the RDI.

Greek yogurt

Greek yogurt is a good source of protein and is again vegetarian. 100 grams of Greek yogurt can contain 10 grams of protein. As well as being high in protein there are also many other nutrients packed into yogurt. These can include calcium which is good for bone development. vitamin B-12 and potassium. Vitamin B-12 is usually found in animal products, so this is a good way to get your recommended daily amount if you are a vegetarian. Yogurt can also be a very diverse food as it can be eaten with virtually anything and can be altered to someone’s needs. The nutritional information for Greek yogurt varies as there are so many out there. 
Nutrition for 113.3 grams of Greek yogurt:
Total Fat 0.4 grams
Saturated Fat 0.1 grams
Trans Fat 0 grams
Polyunsaturated Fat 0 grams
Monounsaturated Fat 0.1 grams
Cholesterol 5.7 milligrams
Sodium 40.7 milligrams
Potassium 160 milligrams
Total Carbohydrates 4.1 grams
Dietary Fibre 0 grams
Sugars 3.7 grams
Protein 11.3 grams

Sushi or sashimi

There is a lot of lean protein in fish and sushi is one of them. They are also a good source for many other nutrients like omega 3. This form of fish is also common to eat with rice, which is a good source of carbohydrates and will make you feel fuller. The roll with the most protein is the rainbow roll, but others are also very good sources of lean protein. Fish is also one of the few foods that contain vitamin D. As well as the fish there are health benefits that lie with the wasabi, seaweed and ginger used in making sushi and more can be read about this here
One California roll contains:
Calories 225
Fat 7 grams
Carbohydrates 30 grams
Fiber 5.8 grams
Protein 9 grams 
Although these are quick and easy snacks that are high in protein, nowadays in supermarkets there are many products labelled “high protein”. The best thing you could do when looking for snacks is to check the nutritional information; many products may be advertised as being high protein but in reality are no different than the regular version. When looking for a snack also be wary of other nutrients as fat and carbs also need to be monitored. Overall, there are many healthier snack alternatives to your daily doughnut, so why not give them a try?