If you’re looking to upgrade your snacking game, Harvard-backed nutritionists have identified five powerhouse foods that outshine Greek yogurt in protein content, while still offering balanced nutrition and satiety. Greek yogurt typically provides about 10 grams of protein per 100 grams, but there are better alternatives according to recent recommendations featured in Real Simple, citing insights from Harvard and USDA experts.
Leading the list is dried beef or jerky, which delivers an impressive 33.2 grams of protein per 100 grams, a concentrated source packed with iron and zinc. Next is tuna, offering 23.6 grams along with beneficial omega-3s, vitamin D, and selenium. Other standout options include quark (ricotta-style cheese), which contains approximately 23 grams per cup, and canned salmon, another nutrient-rich alternative brimming with protein and healthy fats. (These figures are based on the article’s ranking and comparable nutrient tables.)
Including these options in your daily routine can help maintain blood sugar stability, support muscle repair, and boost satiety. Harvard nutritionists generally recommend aiming for 10 to 15 grams of protein per snack to balance energy levels and keep hunger at bay.
So, which snack reigns supreme over Greek yogurt?
It depends on your needs: if you’re after the highest protein punch, dried beef tops the list. But for a nutrient-dense, well-rounded option, tuna or salmon might be your best bet, combining protein with omega-3s and essential vitamins for added health benefits.