Protein Snacks Matrix
What’s The protein density of our Favorite “Protein Snack Foods?”
& What’s it Costing Us?
Protein, protein, protein…
It seems that everywhere you look in the fitness space, people are telling you to “get your protein in!”
Protein is an essential macronutrient that performs vital roles in the body, including building and repairing tissues, supporting immune function, producing enzymes and hormones, and providing energy.
If you want to build muscle and protect your body, you need to eat the nutrients that help regenerate muscle tissue.
To maintain or gain muscle, it is recommended to consume between 0.8-1.5 grams of protein per pound of body weight daily. Aim for the lower end of this range to maintain and regenerate muscle tissue, and for the higher end to build and recompose your body in favor of muscle gain.
What are some good snacks and side options to get extra protein grams?
In this article, I'm going to comb through the top ten most commonly enjoyed protein-packed snacks in America, providing you with a comprehensive breakdown of their protein density, cost per gram of food, cost per gram of protein, and how far you’ll get to ride the protein train with $1.
Let's dive in and discover which snacks offer the most bang for your buck in terms of protein content and affordability.
*All values are approximately based upon pricing and nutrition facts from America’s favorite(?) Wal-Mart.com, circa September 2023; values can vary based on the specific brand and preparation method. My base values were averages of Great Value Brand and their brand-name competitors. And since two eggs are about 100 grams, that will be our first standard of comparison.
yogurt
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jerky
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cottage cheese
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hard-boiled eggs
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protein bars
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Peanut Butter
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Edamame
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Hummus w/ Veggies
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Tuna Packets
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cheese cubes
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yogurt 〰️ jerky 〰️ cottage cheese 〰️ hard-boiled eggs 〰️ protein bars 〰️ Peanut Butter 〰️ Edamame 〰️ Hummus w/ Veggies 〰️ Tuna Packets 〰️ cheese cubes 〰️
Rankings:
Protein Density (Grams of Protein / 100 Grams of Food)
Food Cost: U.S. Dollar / 100g of Food
Protein Cost: U.S. Dollar / 1 Gram of Protein
How Much Protein $1.00 Will Buy You
Protein Density
Jerky (beef, turkey, or other lean meats) - Approx. 35g protein per 100g
Protein Bars - Approx. 35g protein per 100g
Cheese Sticks or Cubes - Approx. 24g protein per 100g (varies by cheese type)
Peanut Butter - Approx. 21g protein per 100g (varies by nut type)
Tuna Packets - Approx. 15g protein per 100g
Hard-boiled Eggs - Approx. 13g protein per 100g
Cottage Cheese - Approx. 11g protein per 100g
Edamame (soybeans) - Approx. 11g protein per 100g
Greek Yogurt - Approx. 10g protein per 100g
Hummus- Approx. 6g protein per 100g (hummus)
Food Cost
Hard-boiled Eggs - $0.29 / 100g
Cottage Cheese - $0.38 / 100g
Peanut Butter - $0.39 / 100g
Greek Yogurt - $0.46 / 100g
Edamame (soybeans) - $0.79 / 100g
Tuna Packets - $0.82 / 100g
Cheese Sticks or Cubes - $0.99 / 100g
Hummus: - $1.00 /100g
Protein Bars - $3.88 /100g
Jerky (beef, turkey, or other lean meats) - $4.64 / 100g
Protein Cost
Hard-boiled Eggs - $0.02 / 1g
Peanut Butter - $0.02 / 1g
Cottage Cheese - $0.03 / 1g
Cheese Sticks or Cubes - $0.04 / 1g
Greek Yogurt - $0.05 / 1g
Tuna Packets - $0.05 / 1g
Edamame (soybeans) - $0.07 / 1g
Protein Bars - $0.11 /1g
Jerky (beef, turkey, or other lean meats) - $0.13 / 1g
Hummus: - $0.16 /1g
$1.00, How much Protein?
Hard-boiled Eggs - $1.00/ 50g
Peanut Butter - $1.00 / 50g
Cottage Cheese - $1.00 / 33.33g
Cheese Sticks or Cubes - $1.00 / 25g
Greek Yogurt - $1.00 / 20g
Tuna Packets - $1.00 / 20g
Edamame (soybeans) - $1.00 / 14.29g
Protein Bars - $1.00 /9.09g
Jerky (beef, turkey, or other lean meats) - $1.00 / 7.69g
Hummus: - $1.00 /6.25g
Conclusion: Your Personal Protein Pick
In the world of high-protein snacks, the choice is yours. Whether you prioritize protein density, cost-effectiveness, or a blend of both, these tables provide a clear comparison of the options available to you. Consider your dietary preferences, budget, and nutritional goals when selecting the ideal protein-packed snack to fuel your lifestyle.
So, the next time you reach for a snack, you can make an informed decision that aligns perfectly with your taste buds, fitness objectives, and wallet.