Top 10 High-Protein Snacks Under 100 Calories for Smart Snacking
Daniela ManderinoSnacking gets a bad rap but when it’s done right, it’s one of the smartest ways to curb hunger, support steady energy, curb cravings, and hit your daily protein goals. The problem? Most snacks under 100 calories are just empty fillers: high in sugar, low in nutrients, and gone before your body even notices.
If you’re trying to fuel smarter whether it’s for fat loss, muscle repair, or appetite control your snacks need to pull their weight. That means protein. And not just any protein, but clean, plant-based sources that are easy on digestion and free from the usual junk.
This article breaks down the best low calorie high protein snacks that deliver real benefits. Every option is under 100 calories, rich in functional nutrition, and aligned with LyfeFuel’s clean-label standards so you can snack with purpose not just habit.
1. Roasted Edamame (½ Cup)
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)
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
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)
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)
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)
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)
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