Surprising Snacks That Pack More Protein Than Your Favorite Dip

Health Points

• Hummus contains approximately 2 grams of protein per 2-tablespoon serving, making it a modest protein source
• Cottage cheese, Greek yogurt, and certain nuts provide significantly more protein per serving than hummus
• Combining high-protein snacks with whole grains or vegetables creates balanced, nutrient-dense options for sustained energy

For years, hummus has enjoyed a reputation as a nutritious, protein-packed snack. While the creamy chickpea spread does offer health benefits, it may not deserve its protein powerhouse status.

A standard 2-tablespoon serving of hummus contains just 2 grams of protein—far less than many Americans assume. For those seeking to boost their protein intake, particularly adults over 40 who need adequate protein to maintain muscle mass and bone health, several alternative snacks deliver substantially more nutritional value.

Registered dietitians point to cottage cheese as one of the most protein-dense options available. A half-cup serving provides approximately 12-14 grams of protein, more than six times the amount found in hummus.

Greek yogurt offers similar benefits, with a single 6-ounce container typically containing 15-20 grams of protein. Unlike regular yogurt, Greek varieties undergo a straining process that removes excess liquid and concentrates the protein content.

Hard-boiled eggs remain one of nature’s most efficient protein sources. Each large egg contains about 6 grams of protein along with essential vitamins and minerals including vitamin D, B12, and selenium.

Among plant-based options, edamame stands out with 17 grams of protein per cup when shelled. These young soybeans also provide fiber, iron, and calcium, making them particularly valuable for those following vegetarian or vegan diets.

Roasted chickpeas—the same legume used to make hummus—actually deliver more protein in their whole form. A half-cup serving of roasted chickpeas contains approximately 7 grams of protein, along with satisfying crunch and portability.

String cheese offers convenience and portion control, with each stick providing 6-8 grams of protein. The individual packaging makes it easy to grab on busy days when meal preparation time is limited.

Almonds and other tree nuts contribute both protein and healthy fats. A quarter-cup serving of almonds contains about 7 grams of protein, though the calorie density means portion awareness remains important.

Beef jerky and turkey jerky provide concentrated protein in shelf-stable form. A 1-ounce serving typically contains 9-12 grams of protein, though sodium content varies by brand and preparation method.

Protein bars have evolved significantly in recent years, with many brands now offering 15-20 grams of protein per bar. Reading labels carefully helps identify options with minimal added sugars and recognizable ingredients.

Tuna packets offer another portable protein option, with a single 2.6-ounce pouch containing approximately 17 grams of protein. Modern flavored varieties make this classic protein source more appealing to varied palates.

Peanut butter, while calorie-dense, provides both protein and satisfaction. Two tablespoons contain about 7-8 grams of protein, and pairing it with apple slices or whole-grain crackers creates a balanced snack.

Protein smoothies made with milk or plant-based alternatives, combined with protein powder, can easily deliver 20-30 grams of protein. Adding fruits and vegetables increases the nutritional profile while maintaining palatability.

For optimal health benefits, nutrition experts recommend distributing protein intake throughout the day rather than concentrating it in one or two meals. This approach supports muscle protein synthesis and helps maintain stable energy levels.

Adults over 40 face increased protein needs due to age-related muscle loss, a condition known as sarcopenia. Adequate protein intake, combined with resistance exercise, helps preserve muscle mass and functional independence as we age.

While hummus certainly has a place in a healthy diet—it provides fiber, healthy fats, and important minerals—relying on it as a primary protein source may leave nutritional gaps. Incorporating a variety of higher-protein snacks ensures adequate intake to support overall health and vitality.