Nutrient list · USDA values per 100 g

High Protein Snacks

Quick answer

Pork Rinds comes first with 61.3 g per 100 g. 42 foods in the CalorTracker database qualify, ranked highest first.

Snack is a loose word, so this list does not guess. It draws on snacks, nuts and seeds, cheese, and eggs and dairy and keeps foods with protein of at least 10 g per 100 g. 42 foods qualify, and Pork Rinds comes first at 61.3 g per 100 g.

Values are per 100 g, so a row describes a standard weight, not a serving. Seeds, nuts and cheese put a lot of protein into a small weight, and a handful or a slice is only part of 100 g; each food's page lists USDA's household portions.

High Protein Snacks: 42 of 42 qualifying foods, ranked by protein per 100 g
Food	Protein per 100 g	Calories per 100 g
1.Pork Rinds	61.3 g	544 kcal
2.Parmesan Cheese	35.8 g	392 kcal
3.Hemp Seeds	31.6 g	553 kcal
4.Pumpkin Seeds	30.2 g	559 kcal
5.Swiss Cheese	27 g	393 kcal
6.Provolone Cheese	25.6 g	351 kcal
7.Gouda Cheese	24.9 g	356 kcal
8.Peanuts (Dry-Roasted)	24.4 g	587 kcal
9.Colby Cheese	23.8 g	394 kcal
10.Cheddar Cheese	22.9 g	403 kcal
11.Peanut Butter	22.2 g	598 kcal
12.Mozzarella Cheese	22.2 g	299 kcal
13.Blue Cheese	21.4 g	353 kcal
14.Almonds	21.2 g	579 kcal
15.Almond Butter	21 g	614 kcal
16.Sunflower Seeds	20.8 g	584 kcal
17.Brie Cheese	20.8 g	334 kcal
18.Pistachios	20.2 g	560 kcal
19.Mixed Nuts	19.5 g	607 kcal
20.Goat Cheese	18.5 g	264 kcal
21.Flaxseed	18.3 g	534 kcal
22.Cashews	18.2 g	553 kcal
23.American Cheese	18.1 g	371 kcal
24.Sesame Seeds	17.7 g	573 kcal
25.Cashew Butter	17.6 g	587 kcal
26.Tahini	17 g	595 kcal
27.Chia Seeds	16.5 g	486 kcal
28.Egg Yolk	15.9 g	322 kcal
29.Walnuts	15.2 g	654 kcal
30.Hazelnuts	15 g	628 kcal
31.Brazil Nuts	14.3 g	659 kcal
32.Feta Cheese	14.2 g	265 kcal
33.Trail Mix	13.8 g	462 kcal
34.Pine Nuts	13.7 g	673 kcal
35.Fried Egg	13.6 g	196 kcal
36.Popcorn (Air-Popped)	12.9 g	387 kcal
37.Hard-Boiled Egg	12.6 g	155 kcal
38.Eggs	12.6 g	143 kcal
39.Egg White	10.9 g	52 kcal
40.Cottage Cheese (2% Fat)	10.5 g	81 kcal
41.Granola Bar	10.1 g	471 kcal
42.Pretzels	10 g	384 kcal

How this list is calculated

Foods are ranked by protein per 100 g, highest first. Every value is computed from the USDA FoodData Central record behind each food's page, which CalorTracker stores per 100 g. Nothing is estimated or rounded before ranking, and foods with equal values are ordered by name.

This list draws on the snacks, nuts and seeds, cheese, and eggs and dairy in the CalorTracker food database (67 foods). A food qualifies with protein of at least 10 g per 100 g. A food USDA has no measurement for is left out, never counted as zero.

42 foods qualify, and the table shows all of them.

Every number comes from USDA FoodData Central, the US government's food composition database, through the food pages linked in the table. The same method is written out on how we calculate, and our sources are listed on sources.

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This is general information, not medical advice. If you are pregnant, under 18 or managing a health condition, talk to a doctor or registered dietitian before changing how you eat.

Source: USDA FoodData Central, retrieved October 20, 2026. How we calculate.