Top 10 High-Protein Snacks Under 100 Calories for Smart Snacking

Q: 1. What are the best high protein snacks under 100 calories?

The best snacks combine plant-based protein with real nutrition. Roasted edamame, almond butter on celery, roasted chickpeas, and half a scoop of a clean protein shake (like LyfeFuel Essentials) are all excellent choices that stay under 100 calories while keeping you full and energized.

Q: 2. Can low-calorie snacks actually help with hunger?

Yes, if they’re balanced. The key is choosing high-protein, fiber-rich options that slow digestion and help regulate blood sugar. These types of healthy snacks under 100 calories can help curb cravings and keep your energy stable between meals.

Q: 3. How much protein should a snack have to be effective?

Aim for at least 4–6 grams of protein per snack. That’s enough to promote satiety without pushing you over your calorie limit. Bonus points if it’s paired with fiber or healthy fats to enhance fullness.

Q: 4. Are these snacks suitable for plant-based diets?

Absolutely. Most of the options in this article like edamame, chickpeas, pumpkin seeds are 100% plant-based. They’re designed to support clean, allergen-friendly eating without sacrificing protein quality.

Q: 5. Can these snacks support muscle recovery or fat loss?

Yes. Protein-rich snacks help preserve lean muscle, support metabolism, and reduce overeating, all of which are essential whether you’re building muscle or cutting fat. They’re a smart addition to any plant-based performance or weight management plan.

1. Roasted Edamame (½ Cup)

Bowl of roasted edamame a high-protein, plant-based snack under 100 calories perfect for healthy snacking

Crispy, salty, and surprisingly satisfying, roasted edamame is a go-to plant-based snack that delivers a serious protein punch for its size. Just half a cup offers around 9–10 grams of protein for 90–100 calories, depending on the seasoning and preparation.

Edamame is a complete protein meaning it contains all nine essential amino acids and it’s naturally rich in fiber and antioxidants like folate and vitamin K. The combination of protein and fiber helps keep you full longer, making it ideal for mid-afternoon slumps or post-workout refueling.

Look for dry roasted or lightly salted versions without added oils or preservatives. Or make your own at home with a pinch of sea salt and a quick roast in the oven.

2. Almond Butter on Celery (1 Tbsp + 2 Stalks)

Celery stalk topped with almond butter a high-protein, low-calorie snack option for healthy and satisfying nutrition

This classic combo isn’t just about crunch, it’s a smart, balanced way to get in plant-based protein with under 100 calories. One tablespoon of almond butter paired with two celery stalks offers about 4 grams of protein and has 95–100 calories, depending on the brand.

Almond butter adds protein, healthy fats, and magnesium all of which help stabilize blood sugar and curb hunger. Celery adds volume without calories and brings natural electrolytes like potassium to the mix. Together, it’s a satisfying snack that feels bigger than it is.

Pro tip: Look for unsweetened almond butter with no added oils or sugars for the cleanest fuel.

3. LyfeFuel Essentials Shake

LyfeFuel Essentials Shake in chocolate flavor a nutrient-dense, plant-based protein shake has low calories and packed with whole food ingredients

Technically a little over the 100-calorie mark, LyfeFuel Essentials clocks in at 110 calories but it’s more than worth it. You’re not just getting a snack; you’re getting a complete nutritional boost.

Each scoop delivers 18 grams of complete plant protein along with 27+ essential micronutrients from organic sources like pea, rice, and pumpkin seed. It also includes digestive enzymes to support gut health and absorption, all without the gums, fillers, or artificial junk you find in typical shakes.

If you’re looking for something that keeps you full longer, supports metabolism, and does more than just fill a gap between meals, Essentials is one of the best low-calorie high-protein snacks you can add to your daily routine.

Before adding it to your routine, you can check the official LyfeFuel discount codes for offers.

Pro tip: Blend it with cold water or unsweetened almond milk for a creamy, gut-friendly shake that fuels your body and your goals.

4. Roasted Chickpeas (¼ Cup)

Bowl of roasted chickpeas sprinkled with sea salt, a crunchy, high-protein snack under 100 calories for plant-based nutrition

Roasted chickpeas are crunchy, savory, and surprisingly filling, all while delivering a solid 5–6 grams of protein in just a ¼ cup serving for around 90–100 calories.

Chickpeas are rich in plant-based protein and fiber, which means they digest slowly and help keep you full longer. They're also a great source of iron, magnesium, and folate nutrients that support energy metabolism and immune function.

Keep it clean: Opt for air-roasted or homemade versions seasoned with herbs, turmeric, or smoked paprika. Many store-bought options are fried or loaded with salt and oils, so check the label.

5. Pumpkin Seeds (1 Tablespoon)

Bowl of pumpkin seeds, a protein-rich, plant-based snack has low calories ideal for healthy snacking

Don’t let the small size fool you, pumpkin seeds, or pepitas, pack a serious nutritional punch. A 1-tablespoon serving contains around 90 calories and delivers 4–5 grams of protein, along with a healthy dose of magnesium, zinc, and iron.

Pumpkin seeds are a great plant-based protein with added anti-inflammatory and antioxidant benefits. They support immune function, muscle repair, and heart health, all while keeping you satisfied between meals.

Quick tip: Snack on them solo, sprinkle over a salad, or add to your homemade trail mix for a functional crunch.

6. Dry Roasted Peanuts (2 Tbsp)

Dry roasted peanuts, a protein-packed snack under 100 calories for sustained energy and satiety

This snack might be small in size, but it’s big on fuel. Just 2 tablespoons of dry roasted peanuts offer around 7 grams of protein for under 100 calories, making it one of the simplest ways to power up between meals.

Peanuts are technically legumes, not nuts, which means they naturally contain more protein than typical tree nuts. They’re also rich in magnesium and heart-healthy fats that help keep hunger in check. Just stick to unsalted, dry-roasted varieties to avoid added oils and sodium.

This one’s perfect for plant-based eaters who want a quick hit of protein without prepping or blending anything. Toss it into a snack box, keep it at your desk, or add it to a small salad for extra crunch.

7. Plain Greek Yogurt (½ Cup)

Plain Greek yogurt topped with raspberries, pistachios, and honey, a creamy, high-protein snack under 100 calories for balanced nutrition

Plain Greek yogurt earns its spot as a high-protein,best low calorie high protein snack with real staying power. A ½-cup serving typically provides around 10 grams of protein for 90–100 calories, depending on the brand. It’s thick, creamy, and naturally more filling than regular yogurt, no extras needed.

The straining process not only bumps up the protein but also reduces lactose, making it easier to digest for many. It's a solid choice for those looking to manage hunger, support lean muscle, and keep blood sugar stable throughout the day.

Quick tip: Add a sprinkle of cinnamon or a few fresh berries to enhance the flavor naturally, no added sugar required. This one’s great as a midday refresher or post workout mini meal.

8. Cheese (1 oz of Part-Skim Mozzarella or Light String Cheese)

Part-skim mozzarella cheese twist a protein-rich, low-calorie snack option for muscle support and satiety

While LyfeFuel is a plant-based brand, some readers might still include dairy in their diet and in that case, a small portion of light mozzarella cheese or string cheese offers an easy way to sneak in protein without tipping over 100 calories.

One stick or 1 oz of part-skim mozzarella clocks in at around 80–90 calories and provides 6–7 grams of protein. It’s convenient, portable, and naturally low in carbs, making it a great option for keeping blood sugar stable between meals.

That said, if you're aiming for a fully plant-based routine, skip this one and lean into options like roasted edamame or the Essentials Shake instead.

9. Blackberries (1 cup)

Bowl of fresh blackberries, a naturally sweet, high-fiber low calorie snack that supports healthy digestion and immunity

Not every high-protein snack has to come from a “protein food.” Sometimes, the smartest and healthy snacks under 100 calories are those that support your digestion, curb your sweet cravings, and complement other protein sources like blackberries.

A full cup of blackberries has just 62 calories, 2 grams of protein, and 8 grams of fiber making it one of the highest-fiber fruits you can eat. While it won’t meet your protein needs alone, pairing blackberries with a protein-rich base (like a scoop of LyfeFuel Essentials blended into a smoothie) adds volume, antioxidants, and digestive support without excess sugar.

Plus, the natural sweetness of blackberries can satisfy a sugar craving far better than an ultra-processed bar or snack.

10. Lupini Beans (¼ Cup)

Bowl of lupini beans, a fiber-rich, high-protein plant-based snack under 100 calories ideal for clean eating

Lupini beans might just be one of the most underrated plant-based protein snacks out there. Just ¼ cup of these savory legumes delivers 7–8 grams of protein with only 60–80 calories, depending on preparation.

Lupini beans are naturally high in protein and fiber, making them a gut-friendly snack that promotes fullness without the calorie overload. They’re also low in carbs, gluten-free, and rich in minerals like magnesium and potassium.

Bonus: You can find them pickled, roasted, or lightly salted for extra flavor without artificial additives.

Conclusion: Skipping Meals Comes at a Cost

Finding high-protein snacks under 100 calories is possible and practical, especially when you know what to look for. The key is combining smart portion control with nutrient-dense, plant-based ingredients that support your goals without leaving you hungry an hour later.

Whether it’s a handful of roasted edamame, a scoop of LyfeFuel Essentials, or a cup of fiber-rich blackberries, these snacks do more than just fill a gap between meals; they help you stay consistent, curb cravings, and nourish your body with intention.

And if you’re building a healthier routine, don’t overlook these small wins. When every bite counts, the right snack can make all the difference.

Ready to level up your daily fuel? Start with LyfeFuel’s clean, plant-powered shakes — formulated to keep you full, energized, and thriving with every scoop.