The best high protein snacks for GLP-1 users are small, lean foods that pack a lot of protein into few Calories, such as plain nonfat Greek yogurt, canned tuna, cooked shrimp, cottage cheese, deli turkey and edamame. A 6 oz cup of plain nonfat Greek yogurt, for example, has 100 Calories and 17.3 g of protein in USDA FoodData Central.
Below are 15 snacks ranked by protein per 100 Calories, a few pairings that add fibre, and what to do on days when even a snack feels like too much.
This is general information, not medical advice. Do not change your medication or dose without your prescriber.
Why do snacks matter more on GLP-1 medicines?
Many people on GLP-1 medicines such as Wegovy, Ozempic, Zepbound and Mounjaro find their appetite drops and their meals get smaller. That makes protein harder to reach. The 2025 joint advisory from four US nutrition and obesity groups notes that 1.2 to 1.6 g of protein per kg of body weight a day has been proposed during active weight loss, or an absolute target of 80 to 120 g a day.
The same advisory says small, frequent meals may work when hunger and interest in food are low, and that people can eat a small breakfast and then more small meals every 3 to 4 hours. In practice, a well chosen snack is one of those small meals. Two snacks with 15 g of protein each add 30 g to your day, which is a big share of an 80 to 120 g target.
Our guide to protein on GLP-1 covers daily targets in more detail, and the protein calculator gives a starting number for your weight.
Which high protein snacks give the most protein per Calorie?
All figures below are from USDA FoodData Central (SR Legacy), worked out for the serving shown. “Protein per 100 Cal” is grams of protein divided by Calories, times 100. A higher number means more protein for the same Calories.
| Snack | Serving | Calories | Protein (g) | Protein per 100 Cal | FDC ID |
|---|---|---|---|---|---|
| Shrimp, cooked | 3 oz (85 g) | 84 | 20.4 | 24.2 | 175180 |
| Tuna, light, canned in water, drained | 3 oz (85 g) | 73 | 16.5 | 22.6 | 173709 |
| Turkey breast deli meat, low salt | 2 oz (57 g) | 62 | 12.4 | 20.0 | 174572 |
| Chicken breast, roasted, no skin | 2 oz (57 g) | 94 | 17.6 | 18.8 | 171477 |
| Greek yogurt, plain, nonfat | 6 oz (170 g) | 100 | 17.3 | 17.3 | 170894 |
| Smoked salmon (chinook) | 2 oz (57 g) | 66 | 10.4 | 15.6 | 173687 |
| Cottage cheese, 2% | 1/2 cup (113 g) | 92 | 11.8 | 12.9 | 172182 |
| Milk, skim | 1 cup (245 g) | 83 | 8.3 | 9.9 | 171269 |
| Edamame, prepared | 1/2 cup (78 g) | 94 | 9.2 | 9.8 | 168411 |
| Ricotta, part skim | 1/2 cup (124 g) | 171 | 14.1 | 8.3 | 171248 |
| Eggs, hard-boiled | 2 large (100 g) | 155 | 12.6 | 8.1 | 173424 |
| Mozzarella, part skim, low moisture | 1 oz (28 g) | 84 | 6.7 | 8.1 | 171244 |
| Beef jerky | 1 oz (28 g) | 116 | 9.4 | 8.1 | 167536 |
| Pumpkin seeds, dried | 1 oz (28 g) | 159 | 8.6 | 5.4 | 170556 |
| Almonds | 1 oz (28 g) | 164 | 6.0 | 3.7 | 170567 |
Every snack in the table is under 200 Calories. Fish, shellfish, lean poultry and plain Greek yogurt sit at the top. That fits the advisory, which names fish, eggs, Greek yogurt and cottage cheese as lower volume, nutrient-dense protein foods worth encouraging.
Nuts and seeds come last on protein per Calorie because most of their Calories come from fat. They still bring fibre and healthy fats, so they are fine in small portions. They just should not be your main protein snack.
Which popular snacks are lower in protein than they look?
Some snacks feel healthy but give little protein for their Calories. From USDA FoodData Central:
- A medium apple (182 g, FDC 171688): 95 Calories, 0.5 g protein.
- 2 tbsp hummus (30 g, FDC 174289): 71 Calories, 2.3 g protein.
- 2 tbsp smooth peanut butter (32 g, FDC 172470): 191 Calories, 7.1 g protein.
None of these are bad foods. Fruit brings fibre and hummus brings flavour. The point is to pair them with a protein food rather than eat them alone when your appetite only allows a few bites.
What are good snack pairings for protein and fibre?
For constipation, the advisory encourages adequate fluids and fibre from foods, increased gradually. It also says avoiding high fibre foods in the first few days of treatment can help with nausea, so go slowly. These pairings combine a protein food with a fibre food. Totals are added up from the USDA entries above.
| Pairing | Calories | Protein (g) | Fibre (g) |
|---|---|---|---|
| 3 oz tuna + 1/2 cup canned chickpeas, rinsed (76 g, FDC 173801) | 178 | 21.9 | 4.8 |
| 2 oz deli turkey rolled around 1 oz mozzarella | 146 | 19.2 | 0.3 |
| 6 oz nonfat Greek yogurt + half a medium banana (59 g, FDC 173944) | 153 | 18.0 | 1.5 |
| 1/2 cup 2% cottage cheese + a medium apple | 186 | 12.3 | 4.4 |
| 1/2 cup edamame on its own | 94 | 9.2 | 4.0 |
Edamame is a useful one to know: it brings protein and fibre together in one small bowl.
What should you watch on the label?
Sodium. Some of the most convenient protein snacks are salty. USDA lists 506 mg of sodium in 1 oz of beef jerky, 440 mg in 2 oz of low salt deli turkey, 381 mg in 2 oz of smoked salmon and 348 mg in 1/2 cup of 2% cottage cheese. The FDA Daily Value for sodium is under 2,300 mg a day, so check labels if you eat several of these.
Fat. The advisory says avoiding fatty foods can ease nausea early in treatment, and that vomiting is more likely after large meals. Lean picks such as tuna, shrimp, turkey and nonfat Greek yogurt tend to be gentler than a big handful of nuts or a fatty meat stick.
Serving size. Brand products differ from the USDA entries above, and packs often hold more than one serving. Log the brand you actually ate and check its label.
Are protein bars and shakes good GLP-1 snacks?
They can be. The joint advisory says some people meet their protein targets by adding high-protein shakes, bars and other fortified products. It also mentions smoothies and protein drinks made with fruit, vegetables, and unsweetened milks or yogurt.
Before you buy, compare grams of protein with Calories, and check added sugar and fat. A drink can also feel easier than solid food on a low appetite day, so sip it slowly. Our Costco high protein snacks guide compares several packaged options using the labels on Costco and brand pages.
What if you feel too sick to snack?
The advisory suggests smaller, more frequent meals and avoiding fatty or high fibre foods during the first few days of treatment, and it notes that ginger or peppermint tea may help with nausea. Keep fluids up across the day. Severe nausea, vomiting or diarrhoea can cause dehydration, and the advisory warns that dehydration can lead to acute kidney injury. Contact your prescriber if you cannot keep food or fluids down.
For meal ideas beyond snacks, see what to eat on Wegovy and what to eat on Zepbound.
Is the advice the same in Canada and Australia?
Yes. The foods are widely available in both countries, though brands and pack sizes differ, so use your local label. For Australian readers, here are a few snacks in kilojoules (1 kcal = 4.184 kJ):
- 170 g plain nonfat Greek yoghurt: 100 kcal (418 kJ), 17.3 g protein.
- 85 g canned tuna in water: 73 kcal (305 kJ), 16.5 g protein.
- 85 g cooked prawns (shrimp): 84 kcal (351 kJ), 20.4 g protein.
- 113 g 2% cottage cheese: 92 kcal (385 kJ), 11.8 g protein.
Who should get personal advice first?
Speak to your prescriber or a registered dietitian before changing how you eat if you are pregnant or breastfeeding, are under 18, have kidney disease or diabetes, or have a history of an eating disorder. People with kidney disease in particular need individual advice before raising protein. Do not go below 1,200 Calories a day without medical supervision.
How do you know your snacks are adding up?
On a small appetite it is easy to think you are eating plenty of protein when you are not. Logging for a week or two shows the real total. Calo AI is a free calorie and macro tracker on Android and in the browser at caloai.fit/app. It logs a snack from a photo, a voice note or a short text, and shows protein against a daily target. Photo results are estimates, so correct the portion if it looks off. If you want to compare other apps first, our GLP-1 food tracker comparison covers the main options.