High Protein Snacks and Pantry Staples: 6 Picks With 10 g or More per Serving
These high protein snacks and pantry staples are for anyone who wants snacks to carry between meals, food that packs into a gym bag or adds protein to a meal they already cook. The criterion: every pick lists at least 10 g of protein per serving on the brand’s own nutrition panel, and an independent listing shows the same figure. The list crosses the aisles, from roasted edamame, beef sticks and a protein bar to hemp hearts, chickpea pasta and bone broth.
How we picked
We went through every snack and pantry product on Supercery and kept the ones whose protein figure, taken from the manufacturer’s nutrition panel or product page, is 10 g or more per labeled serving and matches an independent listing. Protein powders and shakes are left out, since they do a different job; see our protein guide for those. Bone broth is in this time as a pantry staple for cooking, though many people also sip it. Six products made the cut. Each pick links the brand page and the independent listing for its protein number, and each product page links the public reviews we summarized. We have not tasted or tested these ourselves, and the order below simply runs from most to least protein per serving.
One caution on comparing: serving sizes differ a lot, from a single stick to 3 tbsp or a cup of broth, so check the serving next to the protein number before you decide.
High protein snacks and staples with 10 g or more per serving
Seapoint Farms Dry Roasted Edamame, Sea Salt
The Seapoint Farms label lists 14 g of protein per 1/3 cup (30 g), and Open Food Facts shows the same 14 g for that serving. Dry roasted with sea salt, they eat like a crunchy snack straight from the bag or top a salad. Our edamame label guide covers the serving size and sodium row. They suit vegans and anyone who wants a plant protein snack, but skip them if you avoid soy. See Seapoint Farms Dry Roasted Edamame.
RXBAR Chocolate Sea Salt
RXBAR lists 12 g of protein per 52 g bar, mostly from egg whites, and the Stop & Shop listing shows the same 12 g per bar. Per RXBAR, it has 0 g added sugars; dates sweeten it, so total sugars are still 14 g. It suits people who want a bar with a short ingredient list, but it contains eggs, cashews and almonds. See RXBAR Chocolate Sea Salt. Our protein bar label guide explains why its panel shows 12 g of protein but 20% Daily Value. To see it next to Larabar and KIND, read RXBAR vs Larabar vs KIND bar.
Banza Chickpea Rotini
The Banza nutrition panel lists 11 g of protein per 2 oz (56 g) of dry pasta, and the Stop & Shop listing shows the same 11 g per 2 oz serving. The larger 20 g figure on the Banza package refers to a bigger 3.5 oz portion, so compare by serving. It is a pantry pick rather than a grab-and-go snack, made mostly from chickpeas, and it suits anyone who wants more protein from a pasta night. Our chickpea pasta vs wheat pasta guide compares the two labels side by side. See Banza Chickpea Rotini.
Chomps Original Beef Sticks
Chomps lists 10 g of protein per 1.15 oz stick, and the nutrition table on the Stop & Shop listing shows the same 10 g. Per Chomps, the sticks have 0 g carbs and 0 g sugar, use grass-fed and finished beef, and are free of the top 9 allergens. Sodium is 380 mg per stick on the Chomps panel, worth noting if you watch salt. Our meat stick label guide explains how to read sodium per stick and what grass-fed and uncured wording means. See Chomps Original Beef Sticks.
Manitoba Harvest Hemp Hearts
The Manitoba Harvest nutrition panel lists 10 g of protein per 3 tbsp (30 g), and Vitacost shows the same 10 g per 3 tbsp. Per Manitoba Harvest, they have 0 g added sugars and 0 mg sodium. Hemp hearts are ready to eat, so they work sprinkled on yogurt, oatmeal or a smoothie bowl, and they suit vegans and anyone who wants to add protein to a snack they already eat. See Manitoba Harvest Hemp Hearts.
Kettle & Fire Beef Bone Broth
Kettle & Fire lists 10 g of protein per 1 cup (240 g), and Open Food Facts shows the same 10 g per cup. The broth is made from grass-fed beef bones with vegetables, herbs and apple cider vinegar, per the Kettle & Fire ingredient list. Use it as a base for soups, grains and sauces to add protein to a meal, or warm a cup on its own. See Kettle & Fire Beef Bone Broth.
Quick comparison
| Product | Qualifying fact | Good for |
|---|---|---|
| Seapoint Farms Dry Roasted Edamame | 14 g protein per 1/3 cup | Crunchy plant snack |
| RXBAR Chocolate Sea Salt | 12 g protein per bar | Grab-and-go bar |
| Banza Chickpea Rotini | 11 g protein per 2 oz dry | Higher-protein pasta night |
| Chomps Beef Sticks | 10 g protein per stick | Zero-carb, allergen-aware snack |
| Manitoba Harvest Hemp Hearts | 10 g protein per 3 tbsp | Topping for yogurt or oats |
| Kettle & Fire Beef Bone Broth | 10 g protein per cup | Soup and grain base |
FAQ
How much protein makes a snack high protein?
There is no single rule for snacks, so we set a simple line of 10 g per labeled serving. Compare the serving size too, because a bigger portion naturally lists more protein.
Which of these picks are vegan?
Seapoint Farms edamame, Manitoba Harvest Hemp Hearts and Banza chickpea pasta are plant foods. Check each label for the brand’s vegan statement. The other picks contain beef, beef bones or egg whites.
Why is the Banza protein number lower than the box front?
The nutrition panel uses a 2 oz dry serving with 11 g of protein. The 20 g headline refers to a larger 3.5 oz portion, so always compare protein at the same serving size.
Which ones travel best?
Chomps sticks are individually wrapped and need no refrigeration, and RXBAR comes as single bars. Roasted edamame and hemp hearts pack well in a small container. Banza and bone broth are pantry items you cook with at home.
What about allergens?
RXBAR contains eggs, cashews and almonds, and Seapoint Farms edamame is a soy food. Chomps says its sticks are free of the top 9 allergens. Always read the package, since recipes and facilities can change.
Where to go next
For more on comparing labels, read our healthy snacks buying guide and our healthy pantry staples guide. For dried beef in slices, our biltong vs beef jerky labels guide reads protein and sodium per ounce. Browse more options in the healthy snacks and pantry staples collections, and if you want protein in a shaker instead, see the protein powder buying guide and our explainer on whey isolate vs concentrate vs plant protein. For pancake mixes, our protein pancake mix label guide shows how to read dry mix vs as prepared protein. Also see our grass-fed protein picks and snacks with 0 g added sugars.